Anyone that is physically active should be taking some supplements to keep your body healthy and strong, but with so many options available on the market today, it can be hard to know which are the right ones to take or which are the. most important. As an athlete and Coach at Pacific Top Team Brazilian Jiu Jitsu in Corona, here are my top 4 picks that you should be taking if you are training Jiu Jitsu.
- BCAA's-What are BCAA's? Branched Chain Amino Acids. These help stimulate protein synthesis which is crucial for muscle repair after a hard workout. Incorporating BCAA's into your daily routine will help you recover from muscle soreness quicker as well as help you to train harder next time. Not only will BCAA's help with muscle soreness and recovery, but they also promote muscle growth. When adding this into your workout regiment I would recommend having this ready to go in a water bottle for post workout. There really is benefit from taking them as soon as you are done working out. Check out your local Nutrition shop to pick up some BCAA's.
- Glutamine- Glutamine is an essential amino acid needed by your body in large amounts. It has many benefits to taking it including muscle growth, increased athletic performance and promoting good mental and digestive health. Jiu Jitsu is a full body workout and you can be sore and not even know why. A daily Glutamine supplement will help with the muscle soreness and help you recover faster between training sessions. Again Glutamine is best taken as soon after working out as possible, but also taking before bed when your body is in a rest and repair state is beneficial. Glutamine is available in both a powder and capsule form. While the capsule can be quicker and less messy, the powder is more rapidly absorbed. You can find this supplement at your local Sprouts or nutrition shop as well.
- Protein Shake-Protein shakes are pretty familiar to most nowadays. Often they are used as a weight loss method, but they are also crucial to your diet if you are working out hard and often. Did you know that the minimum amount a protein you should have in your diet is .5g per pound of body weight. For example, if you weigh 150 pounds, you should have 75g daily of just protein. This number should be higher if you are training since your muscles are working hard and protein is crucial to counteract muscle break down. Protein shakes is an easy way to make sure you are getting enough protein daily into your diet as most contain 20-30g of protein per serving. Not all Protein shakes are created equal though, so I highly recommend doing your research. Most protein shakes are comprised of either soy, whey or vegan protein source. Personally Vegan Protein is the best choice in my opinion, but we will go over the why in a later article.
- Glucosamine-This is a natural occurring chemical found in the human body that surrounds joints. A natural part of getting older we tend to have issues with our joints and many people suffer from arthritis and the pain associated with that. Glucosamine helps prevent breakdown of this fluid and will help your joints stay strong and healthy. This is a great preventive supplement and I highly recommend adding it in before you are suffering from joint pain. Costco sells a huge bottle at a very reasonable price.
Jiu Jitsu is a lifestyle. One of the best benefits of training is the desire to live a healthy active lifestyle! These supplements will definitely help keep you healthy and strong on the mats so you can continue having fun with your training!!!
If you would like specific brand recommendations or have any questions, feel free to follow or contact me on Instagram @femalepurplebelt