Nutritional advice to support training

This module provides a summary of nutritional guidance, strength training, and endurance training to support Jiu Jitsu practice. While it outlines the fundamental principles and benefits of maintaining proper nutrition, engaging in strength training, and incorporating endurance exercises, it does not delve into the specific methodologies or detailed instructions for executing these activities. The precise workout routines (including warm-up and cool-down, which are essential), meal plans, and exercise techniques, are beyond the scope of this document. For in-depth, monitored guidance and personalised plans, it is best to advise individuals to consult with fitness professionals, nutritionists, and trainers, unless you are qualified in these areas yourself.

Before Training: 

1. Hydration: 
   • Start hydrating well before your training session.
   • Drink water consistently throughout the day.
   • About 2-3 hours before training, aim to drink 500-600 ml of water. Consider a small drink (200 ml) about 20-30 minutes before starting.
2. Nutrition: 
   • Carbohydrates:  Consume a meal rich in complex carbohydrates (such as whole grains, fruits, and vegetables) about 3-4 hours before training. Carbohydrates (often referred to as ‘carbs’) are the primary fuel source for high-intensity activities. 
   • Protein:  Include lean protein (such as chicken, fish, tofu, or legumes) to help with muscle repair and growth. 
   • Fats:  Include healthy fats (like avocados, nuts, and seeds) in moderate amounts to provide sustained energy. 
   • Snack:  If your meal is more than 3 hours before training, consider a light snack 30-60 minutes prior, such as a banana, a small handful of nuts, or a yoghurt. 

During Training:

1. Hydration:
   • Allow for water breaks so students can drink small amounts of water at regular intervals, approximately 150-200 ml, particularly when the training intensity of a session is high. 
   • For sessions in hot conditions, suggest your students consider consuming an electrolyte drink to replenish sodium and other electrolytes lost through sweat. 
2. Nutrition:
   • For intense sessions of training of several hours students may benefit from consuming small amounts of easily digestible carbohydrates, like sports gels, fruit, or energy bars can help maintain energy levels during breaks. 

After Training:

1. Hydration: 
   • Rehydrate with water immediately after training. 
   • Aim to drink at least 500 ml within the first 30 minutes. 
   • Continue to drink water over the next few hours to fully replace any fluids lost. 
2. Nutrition: 
   • Carbohydrates:  Replenish glycogen stores with a meal or snack rich in carbohydrates. This could be fruit, whole-grain toast, or a smoothie. 
   • Protein:  Include protein to aid muscle repair and growth. Aim for 20-30 grams of protein from sources like lean meats, dairy, eggs, or plant-based proteins. 
   • Fats:  Include a small amount of healthy fats to support overall recovery. 
   • Meal Timing:  Try to eat a balanced meal within 2 hours after training. This helps in maximising recovery and replenishing energy stores. 

Generally accepted guidance you may wish to pass on if asked:

• Listen to Your Body:  Everyone’s needs are different. Pay attention to how your body responds to different foods and hydration strategies. 
• Quality Foods:  Focus on whole, unprocessed foods to ensure you are getting a broad range of nutrients. 
• Consistency:  Maintain a consistent eating and drinking routine to support overall health and performance. 

By following these guidelines, you can ensure that your body is well-fuelled and hydrated, enabling you to train effectively and recover efficiently.