If you are a serious Brazilian Jiu Jitsu player competing in tournaments, or, an endurance athlete of any kind, then you understand the importance of good nutrition. And, studies show it’s not just what you consume, but how much and when to consume it. Timing has become critical. Here are some of the pre-tournament guidelines we recommend to our competitors at RocknRoll Brazilian Jiu Jitsu and Fitness in Orange County, California.
RocknRoll BJJ Tournament Nutrition Works!
Many have heard of carb-loading. Technically, its called ‘glycogen supercompensation’ and its a technique used to increase muscle glycogen before an endurance event. Studies have shown that carb-loading can nearly double muscle glycogen storage, increasing endurance and performance potential. However, it’s important not to overdo it. Start by adding one additional carbohydrate serving per meal starting three days prior to the tournament. Make them healthy carbohydrates like fruits, vegetables or carbohydrate-rich grains. These extra amounts of carbohydrates will help in storing glycogen in the muscles. It also assists muscles in holding more fluid. On the night of the event, an extra serving of carbohydrates is recommended, such as granola and yogurt, or a bowl of cereal. RocknRoll BJJ and Fitness Good Carbohydrate List
Repeated days of intense training for an upcoming tournament can dwindle a persons glycogen stores. A high-intake diet of healthy carbohydrates will help to replenish the glycogen stores, but, timing is very important in maximizing recovery. Consuming 1.5 g/kg of carbohydrates within 30 minutes of training is recommended to maximize glycogen replenishment. If intake is postponed by as little as two hours, the results may be a decrease of total muscle glycogen syntheses by 66%. Additional meals of 1.5 k/kg of carbohydrates every two hours are recommended to completely restore muscle glycogen.
Carbohydrates should be the focus leading up to the tournament, but an endurance athlete must not neglect daily protein requirements. Protein is crucial for forming red blood cells and increasing the number of oxygen carrying enzymes in the blood. and replacing the body’s protein stores. Protein also builds and repairs muscle tissue, boost the immune system and replaces hormones. Our bodies do not store excess protein as protein or amino acids, so its important that adequate protein is consumed each day.
Figuring your daily protein needs is easy. Endurance athletes such as Brazilian Jiu Jitsu competitors should consume between 0.7-0.8 grams of protein per pound of body weight daily. For example, a 200 pound man’s daily protein requirement would be 160 grams because 0.8 x 200=160.
RocknRoll Brazilian Jiu Jitsu & Fitness Protein From Food Chart
The need for protein is actually a need for amino acids. All proteins are made up of amino acids which are needed to build and repair tissue. There are a total of 21 different amino acids and all protein is made up of a combination of them. Our bodies can make some amino acids, however there are eight essential amino acids that must come from foods we eat. All the essential amino acids are needed in order to build and repair muscle. A balanced diet consisting of real foods will provide the proper balance of all the amino acids.
Hydration is important. Men require a baseline of 125 fluid ounces daily and women require a slightly lower amount of 90 fluid ounces daily. Be sure to drink the required amount. Don’t worry about having to drink extra. The additional carbohydrate servings will help hold water. However, be sure to consider how much you sweat. If you are a heavy sweater, be sure to add a little sodium to your meals.
On the day of the tournament, eat a meal two to three hours prior to your matches. Your meal should consist of roughly 100 grams of carbohydrates and 15 to 20 grams of protein. Also, include 20 grams of fat and 20 ounces of water. If you sweat a lot, be sure to add a little sodium to your meal.
Timing this may be frustrating because often times Brazilian Jiu Jitsu tournaments don’t always stay on schedule. Adapt these guidelines to the best of your ability to the timing of your fights.
Dana Riddle, Andy Goodman, Rich Zaydel and Pete Loncarevich
If your bracket or round of fights are under an hour, then you will be fine with just drinking water. However, consider using a sports drink in between matches instead. Sports drinks aid in hydration, replace electrolytes and slow glycogen depletion.
If you are lucky enough to compete in the finals and now you have an hour or more between your next fight, your focus should switch back to carbohydrates. The amount of carbohydrates will vary depending on the physical demands of your prior fights. An intake of 30 grams to 90 grams is recommended. Whether the carbohydrates come from a sports drink or a tasty Acai bowl with granola is up to each individual athlete. RocknRoll BJJ and Fitness Good Carbohydrate List
Hopefully, these guidelines will help you as it has our RocknRoll Brazilian Jiu Jitsu and Fitness family.
Happy training!
Rich Zaydel is head trainer and instructor at RocknRoll Brazilian Jiu Jitsu and Fitness in Orange County, California. Rich Zaydel is a National Academy of Sports Medicine certified personal trainer and a certified Brazilian Jiu Jitsu instructor under Master Joe Moreira.
Orange County Brazilian Jiu Jitsu Private Lessons! Lowest Rates! Fun!
RocknRoll Brazilian Jiu Jitsu Private Lessons & Personal Training in Orange County, California! Lowest rates in OC!
RocknRoll BJJ & Fitness is dedicated to changing lives through Brazilian Jiu Jitsu and fitness! Get one on one attention by an experienced Brazilian Jiu JItsu instructor and National Academy of Sports Medicine certified personal trainer and take your jiu jitsu to the next level and, or, reach your fitness goals fast! Lowest rates for BJJ Private Lessons and personal training in Orange County!
RocknRoll Brazilian Jiu Jitsu programs and teachings adapt to your pace and ability making learning fun and safe! Whether its your first day trying jiu jitsu or you are a seasoned jiu jitsu player, I have a great program for you.
RocknRoll Fitness Programs for all ages, body types and fitness levels! You will have a customized fitness program for your body type and fitness goals. Don’t be shy. If you have let your self go and its been a while since you have been active, you have come to the right place. I am a patient and detailed trainer. If you are already fit, but are looking for strength training, plyometrics or just something more challenging, I have got some fun for you!
* Receive detailed, patient, instruction from an experienced & certified Brazilian Jiu Jitsu instructor and personal trainer!
* Learn amazing new Brazilian jiu jitsu techniques as taught to me by the pros!
* Choose what time is best for your busy schedule!
RocknRoll Brazilian Jiu Jitsu & Fitness is run by Rich Zaydel a brown belt in brazilian jiu jitsu under Professor Marcelo Carvalho and is a National Academy of Sports Medicine certified personal trainer. Rich has taught at the prestigious Chapman University Jiu Jitsu Club and is an assistant instructor at Global Jiu Jitsu under Professor Marcelo Carvalho.
Contact Rich now to schedule your lessons or personal training! Email me through this ad or visit the RocknRoll Brazilian Jiu Jitsu website. http://www.rocknrollbjj.com
Guess What? Contrary to what the Gracie family would have you believe, they didn’t invent Brazilian Jiu Jitsu! And, if you take the time to research it, the Gracie’s were snobs and stingy with sharing jiu jitsu. History shows that they only taught to the rich or upper class. Some things never change.
Luis Franca was taught jiu jitsu by non other than Mitsuyo Maeda. Mitsuyo Maeda was an expert judoka with direct lineage to the founder of judo, Kanō Jigorō. Maeda, settled in Belem in 1917 and taught a small group of students, including Luis Franca and Carlos Gracie.
Oswaldo Fadda received his black belt under Luis Franca. Fadda taught jiu jitsu to the poor in Rio because, as usual, the Gracie tuition as too high. He taught in unorthodox locations free of charge to share the gentle art of jiu jitsu with the less privileged. The Gracies, in typical snobbish fashion, considered him an outcast.
Oswaldo Fadda Jiu Jitsu legend!
Fadda finally opened a school in 1950. He then challenged the Helio Gracie school with some of his students. The Gracies excepted the challenge and invited Fadda and his students to the Gracie Academy. Fadda’s students tapped out the Gracies and even put one of them to sleep. Much of Fadda’s students used foot locks to tap the Gracies who in sore loser spirit called the foot locks a ‘suburban technique.’ However, later Helio would say that it only takes on Fadda to prove that jiu jitsu is for everyone. Fadda is the only one known to have beaten Helio in a tournament.
Master Julio Cesar Pereira, leader of the Ground Fight Team has direct lineage to Oswaldo Fadda. Rodolfo Vieira is Master Pereira’s student. I always like to cheer for the underdog, don’t you?
Please take the time to read more about Oswaldo Fadda and learn more about how the Gracies didn’t invent brazilian jiu jitsu.
I like to keep things as simple as possible. As I have said in many of my posts, I am nothing special, just an average guy who loves jiu jitsu. I love it so much that even though I am not as athletic as many of my training partners, I will put in the extra work to try to keep up. Through trial and error over the years, I have found moves that work well for me and I found better ways to break down the move so its understandable to the average Joe like myself. I hope they make your life easier and jiu jitsu more fun for you!
Here is a very jiu ijtsu 101 move, the kimura. I also added an option of a sweep when your opponent defends the position by grabbing his belt. If you would like to see something specific, please let me know through facebook at Rich Zaydel.
If you like it (or even don’t like it ) please subscribe to my blog and youtube channel.
SUPER EASY SWEEP AND SNEAKY ARM LOCKS – ROCKnROLL BJJ & FITNESS
These are some of my favorite techniques and set ups. I am an average guy, and think these would be fun and easy to learn if you are just starting out.
Come train with me if you are in the Southern California area! I have the best rates for Brazilian Jiu Jitsu and Personal Training in Orange Coutny!
Want a fun way to lose weight? Want to get results fast? Then try a Brazilian Jiu Jitsu based training session at RocknRoll BJJ & Fitness in Orange County California!
The program will include a bit of jiu jitsu based drills, exercises and warm ups, mixed with yoga and pilates. The routine is easily adaptable to all ages, body types and athletic ability. Its a great way to stay in shape and hone foundations of brazilian jiujitsu. Plus, its a great way to lose weight at a fast, yet healthy rate!
Rich and John after training. John has lost almost 50 pounds!
A friend, student and client, John, has lost quite a bit of weight. He is down 50 pounds in about six months.
So if you are in the Orange County area, give a call and lets train! You will have lots of fun!
RocknRoll Brazilian Jiu Jitsu and Personal Training!
Some friends and I have been rolling together for a long time! After good training sessions, we are blown away at how much fun brazilian jiu jitsu still is, and, how we want to do this for as long as we live! Helio Gracie did it into his nineties so its definitely possible. But, it isn’t going to be possible without some preventative maintenance.
A good warm up is very important. The warm ups at Global Jiu Jitsu Academy and RocknRoll BJJ & Fitness for example, include a sit up/core routine, snake moves and animal drills. Sometimes we do a basic stretch before class, but, usually have a very good one after class. This prevents soreness and feeling tight when you wake up the next day!
Always drink plenty of water before training, during training and after training. If your instructor will allow it, the goal is to try to hydrate every 20 minutes during heavy training. I like gatorade during training. I stay hydrated and the sugar keeps my energy levels up. Other trainers laugh at me and say that stuff is all sugar (and they are right) and all I need is water, but it works for me.
Now, there are some things what you will more than likely have to do outside of class. One of those is lifting weights. I don’t mean lifting super heavy so you end up looking like Conan the Barbarian, but just moderate weights. The goal you are shooting for is three sets of 15-20 repetitions of each exercise. This will strengthen your ligaments which will help prevent injury and it give you muscle endurance as well. Also, if you do the higher repetitions, you won’t bulk up. More muscles means it will take more blood to fuel them so you will gas out quicker. Take a look at Brock Lesnar, for example.
Also, very important, is to work out your legs and hips. If you stay around the sport long enough, you will see many training partners have some sort of knee issues. Having experienced this myself, I now work out my legs as much as any other part of my body. I recommend ball squats, lateral movement with bands, leg presses, and anything along the lines of elliptical machines, tread mills, and bicycles. And, back to stretching, if you have loose and flexible hips, that will take a lot of pressure off your knees in some positions.
Lastly, use common sense. Listen to your body! If it is sore, or you are exhausted, take the day off of training, or, however long your body tells you. Unless you are receiving a six plus figure salary for doing jiu jitsu, your body will thank you! And, after all, your goal is to do this the rest of you life.
“Don’t let what you want now get in the way of what you want more.”
So back when I first started jiu jitsu, there was never any music in the dojos while we trained. But, nowadays, most places I train have music playing in the background. Trouble is I have no control over what is being played.
As most of you know and for those reading who don’t know our sports jargon, when we spar in brazilian jiu jitsu, we call it ‘rolling’.
Hence the name RocknRoll BJJ (Brazilian Jiu Jitsu) & Fitness! Sometimes I shorten it to RNR BJJ & Fitness. The idea is when you come train jiu jtsu at RocknRoll BJJ you get cutting edge technique and insruction, as well as, your choice of music for your workout!
I love training jiu jitsu. It the best to crank the music and do a fast flow roll for as long as possible. Rock n Roll!
Come train with me anytime!
Im also a personal trainer and have a great RocknRoll Jiu Jitsu based fitness program! Lose weight fast! Super fun!
If you live in Orange County, California, now is a great time to try some Brazilian Jiu Jitsu Private Lessons! RocknRoll BJJ & Fitness is having a holiday special!
Buy a package of four Brazilian Jiu Jitsu Private Lessons and get the fifth lesson FREE! Offer is good until January 15, 2012 so act now and SAVE!
For more information about RNR BJJ Brazilian Jiu Jitsu Private Lessons and Fitness programs and pricing, visit the website at http://www.rocknrollbjj.com
Don’t pay ridiculous $100 per hour rates to get one on one attention from an experienced Brazilian Jiu Jitsu instructor! Try RocknRoll BJJ Private Lessons (RNR BJJ)
Are you a beginner who is looking for a solid foundation fast before starting a bjj group class?
Hooked on Brazilian Jiu Jitsu but your work schedule keeps getting in the way?
Already know jiu jitsu and want an experienced roll partner that can work around your meetings?
Looking for a fun way to burn calories big time?
Then call or email me right now to schedule the time that is best for you! info@rocknrollbjj.com
Why RocknRoll BJJ Private Lessons (RNR BJJ)?
You will receive patient, detailed instruction from an experienced certified Brazilian Jiu Jitsu instructor and personal trainer!
You will learn amazing new Brazilian jiu jitsu techniques as taught to me by legends like Rickson Gracie, Professor Marcelo Carvalho, Rigan Machado and Master Joe Moreira!
You choose the time that is best for your busy schedule, and, I can teach you at my location or yours!
RNR BJJ Brazilian Jiu Jitsu programs and teachings adapt to your pace and ability making learning fun and safe!
You will burn 600-1000 calories per session depending on the intensity of our work out!
Train and learn from a black belt or a purple belt depending on your needs and budget!
My name is Rich Z and I am a certified brazilian jiu jitsu purple belt instructor and personal trainer. It makes no sense to pay top dollar to learn basic moves or to have a convenient roll partner who can work around your schedule. I teach beginners all the way up to purple belt and also roll with all belt levels who just want mat time! I have taught at the Chapman University Jiu Jitsu Club, teach daily at Global Jiu Jitsu under Professor Marcelo Carvalho and have helped make gold medal champions!
Would Rather Learn From A Black Belt? No Problem!
If you are a more advanced player looking for black belt instruction, then look no further! RocknRoll BJJ & Fitness schedules private lessons for the best black belt instructors in Orange County!
RocknRoll Brazilian Jiu Jitsu & Fitness - RNR BJJ 