| Dieting / Supplement Discussion You eat like a pig. You'll never be a champion if you stuff yourself with that slop. Get in here. |
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11-06-2009, 03:24 PM
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#1 (permalink)
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 White Belt
Join Date: Sep 2009
Posts: 117
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Diet and supplementation to reduce chance of injuries and accelerate recovery?
Ok, so I take a sport multivitamin(1/2 at breakfast, 1/2 at dinner), calcium supplements (50% RDA), fish oil supplement (1000mg 2x day), creatine (5g pre workout), and l-glutamine (5g post workout)... all of which supposedly may help you regarding various injuries and recovery, and I still manage to mess something up on nearly a weekly basis.
I also take about 45g of whey isolate a day(pre and post workout) and eat a fairly balanced diet. Anybody have an suggestions on anything else that might help? One thing I've noticed lately is that I've been bruising rather easily after rolling(and I'm not anemic etc).
Anyway, I know it may just be the way I'm training, but I used to be in combat arms in the military, and I boxed and surfed, and I never injured myself this often before. Is it old age? ;) Or is this pretty normal for BJJ?
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11-06-2009, 03:55 PM
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#2 (permalink)
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White Belt
Join Date: Oct 2009
Location: Yoke State University- freshman
Posts: 41
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its pretty normal
best thing for recovery is EFA's, veggies/fruits and enough protein and carbs.
and sleep
once you have those, go with these
***Sherdog Exclusive***Top 3 Performance Supplements, by David Barr
if you already have the glutamine use it, but i wouldnt buy any more
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11-06-2009, 04:03 PM
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#3 (permalink)
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Join Date: Feb 2004
Location: On the Excalibur.
Posts: 5,577
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Since your intake looks pretty good and the dude above already posted what I was going to, I'll go with this instead.
Quote:
Originally Posted by Nameless One
[size="2"]... and I still manage to mess something up on nearly a weekly basis.
Or is this pretty normal for BJJ?
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It kind of is. I get tweaked a lot when I grapple. Back, leg, knee, shoulder. Kind of goes with the territory.
Are your injuries recurring in the same spot? Is it a particular move or technique that is causing something?
I'm a bit older too (early 30's) and I notice I need a bit more time to warm up and stretch after. Doing 2 sessions a day is pretty rough on me now.
Also, when I used to grapple on puzzle mats I was a wreck. Moving to a better gym with 2" mats made a huge difference.
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For the millionth time, it wasn't me who smoked the crack. I told the story if[sic] first person because it's funnier that way. -bacon
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11-06-2009, 05:25 PM
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#4 (permalink)
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 Orange Belt
Join Date: Oct 2006
Posts: 439
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I concur with the age, mats, and it is common for BJJ. Especially the "tweaking."
Cheers
Bry
__________________
Boo!
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11-06-2009, 05:35 PM
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#5 (permalink)
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White Belt
Join Date: Sep 2009
Posts: 117
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I'm in my early 30's. It's a different thing every week. And yeah, most of my injuries have happened on puzzle mats. However, in my other gym I hurt my knee one week after not doing much warmup(except a very short and quick jog prior), and the week before that one of my hamstrings spasmed out and i felt like i got a knot in it for a few minutes. Besides those and a strained muscle, everything else has been impact related or bruising. I mean, I'm getting in killer shape and learning tons, but I walk around like a hobbled cripple, lol.
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11-06-2009, 06:24 PM
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#6 (permalink)
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Join Date: Feb 2004
Location: On the Excalibur.
Posts: 5,577
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Well, there ya go -
Avoid the little puzzle mats, warm up more (longer), keep up the good diet and welcome to the world of grapple-itus.
__________________
www.first-strike.net
For the millionth time, it wasn't me who smoked the crack. I told the story if[sic] first person because it's funnier that way. -bacon
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11-07-2009, 06:22 AM
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#7 (permalink)
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 Purple Belt
Join Date: Apr 2007
Location: UK
Posts: 2,375
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Regarding the DOMS/slow recovery side of things, you really need to try to get things that are anti inflammatory into your diet. I know you mentioned fish oil but I would take time to read up on the fish oil guide that I've linked just below and follow the advice.
The Sherdogger's Guide To Fish Oil Supplementation
Also, try stuff like cold bths and alternate/contrast water therapy. It's great for reducing inflammation and speeding up recovery. See below...
A New Reason To Incorporate Contrast Showers
Contrast Water Therapy, DOMS, and Recovery
__________________
Strong people are harder to kill and more useful in general than weak people.
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11-07-2009, 09:32 AM
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#8 (permalink)
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White Belt
Join Date: Sep 2009
Posts: 117
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I'll up my fish oil intake and try that contrast water therapy for this weekend. I'm currently out of commission... hoping to be ok by Tuesday, but I don't know. 
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11-07-2009, 06:29 PM
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#9 (permalink)
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Join Date: Feb 2004
Location: On the Excalibur.
Posts: 5,577
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Those are two things (fish oil and contrast showers) I need to get back on asap. Thanks for the reminder.
__________________
www.first-strike.net
For the millionth time, it wasn't me who smoked the crack. I told the story if[sic] first person because it's funnier that way. -bacon
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11-08-2009, 10:44 AM
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#10 (permalink)
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Purple Belt
Join Date: Apr 2007
Location: UK
Posts: 2,375
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Quote:
Originally Posted by Centaur
Those are two things (fish oil and contrast showers) I need to get back on asap. Thanks for the reminder.
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No worries man. The reason I bang on about this is because I used to have terrible DOMS after my BJJ sessions and these two things pretty much alieviated a real problem for me.
__________________
Strong people are harder to kill and more useful in general than weak people.
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