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Practicality of Tournament BJJ vs Self Defense BJJ

Dive into the clash between traditional BJJ wisdom and modern innovation. Discover how to blend both philosophies for your BJJ journey.

Discover how real people from all backgrounds excel in martial arts, embracing authenticity, discipline, and practical training for real-life challenges.

Discover vital essentials for personal emergency kits. From medical gear to cash reserves, stay prepared for any crisis. Act now!

“The 80/20 Rule for Athletes: Fueling Performance and Recovery”

Discover how stepping onto the BJJ mat as an adult is your first victory. Overcome fear, embrace growth, and transform your life with every roll

Thanks for the questions from my last blog post!! So let’s dive right in… What are macronutrients, when do we need them, why do we need them? Macronutrients or “macros” are proteins, carbs, and fats. Easy enough, right? So, let’s dive right in! Protein helps build lean muscle:  When it comes to protein requirements, there are actually many factors that play a role: an individual’s daily exercise/physical activity levels, daily caloric consumption, body composition goals, and sports performance goals. If you’re wanting to pursue body fat loss goals, you must maintain a caloric deficit until you meet your goal as well as a higher protein diet. One of the great things about protein is its ability to help you feel full and satisfied, which, in turn, can assist in helping you stay on track with your nutrition. Typical and appropriate protein intake recommendations range from 10% - 35% of one’s total daily caloric intake. As you can see, it’s not a one size fits all situation; this range allows for differences in goals and activity as well as for bio-individuality in terms of satiety and performance. Protein is especially important around your workouts (before and after), but you also want to ensure that you’re getting protein throughout your day as well. Carbohydrates: Carbohydrates are the main source of energy for all body functions and muscular exertion. Because of this, there is a rapid depletion of available and stored carbs, which creates a continual craving for the macronutrient. Carbs also help regulate the digestion and utilization of protein and fat - GOOD carbs, that is! Most fruits, sweet potatoes, oatmeal are all sources of carbs that are more acceptable and more easily digestible. Carbohydrates are extremely important for performance. So, how should we be using our carbs? It is recommended that we consume a high-carb meal 2-4 hours before exercising for an hour or more. As for after a workout, the timing of carb ingestion can also be very important to maximizing recovery. It is recommended to consume your carbs within 30 minutes of completing your workout. As far as daily intake goes, for most moderately active adults, it is recommended to have a carb intake of between 45% and 65% of the daily caloric intake. Fats: Fats are essential nutrients as well, but just as with everything else, not all fats are created equal. Unsaturated fats are the good ones (in moderation) and saturated fats are the ones we want to limit. Monounsaturated fatty acids (found in olive and canola oils) and polyunsaturated fatty acids (like omega 3 fatty acids found in cold-water fish such as salmon) are considered necessary and may play a role in the treatment and prevention of heart disease, hypertension, arthritis, and cancer. Athletes are recommended to consume 20% - 25% of total calories from fat. While we do need the good fats in our diet, it’s probably best to leave them out right before a workout as they both digest and absorb quite slowly and could even possibly compromise performance due to possible gastrointestinal upset. Fats are typically going to be the smallest amount of your daily macro intake, while both carbs and protein will be the majority. Conclusion: This guide has equipped you with the knowledge to make informed decisions about your diet. With these principles in hand, you're now better prepared to unlock the potential of your body, enhancing not only your physical appearance but your overall health and well-being. Let's embrace these guidelines and stride confidently towards our goals, fueled by the power of balanced nutrition.

Unlock Your Dream Body: The Ultimate Guide to Macronutrients

H ey all! Let's cut through the noise and dive deep into the art of recovery, especially for those of us seasoned athletes cruising through our forties, fifties, and beyond !  Overtraining vs. Under-Recovered First things first, let's bust the myth of "overtraining." It's not about grinding yourself into the ground; it's about honoring your body's need for recovery. Overtraining isn’t a thing; under-recovered is most definitely a thing! Paying attention to your body is paramount. Some days, it's crystal clear that dialing it back a notch is the smart move for the long haul. It's not about slacking off; it's about being strategic and savvy with our approach. The Golden Rules Of Recovery Now, onto the golden rules of recovery that you may have heard but perhaps haven't fully embraced: Hydration is your ride-or-die: Guzzle that H2O before and after your sweat sessions. It's the bedrock of recovery, plain and simple. Get mobile ! Dynamic stretches prep your body pre-workout, while static stretches post-workout soothe those hard-worked muscles. Rest like a champ : Quality sleep is non-negotiable. Those grueling workouts? They lead to deeper sleep, which means your body bounces back stronger. Bonus! And for those looking to level up their recovery game, consider adding some bonus points with saunas and cold therapy. Ice baths or bracing cold showers might just become your new favorite post-workout ritual. The Big 3 Now, remember these three nuggets of wisdom: Listen to your body's whispers: It's your best coach. Adjust your training based on how you feel, not just what some generic plan dictates. Recovery reigns supreme, my friends: Hydration and mobility aren't optional extras; they're the foundation of your success. **And if you've got access to saunas and cold therapy, don't sleep on those beauties. Sleep deep: A solid night's rest is your secret weapon for recovery. As the years roll on, let's elevate our recovery game to new heights. By staying true to these principles, we can keep pushing the envelope, training hard, recovering smarter, and showing age who's boss. Because remember, age is just a number when you're doing it right.