Athletes need more sleep than the general adult guideline, and the research shows that extending sleep directly improves speed, accuracy and reaction time. Sleep is when the body carries out most of its repair and adaptation, so cutting it short undoes work done in training and in the kitchen. If you train hard and want…
Cutting weight for combat sports is safest when it is gradual, planned over weeks rather than days, and kept to less than about 1 kilogram per week. Rapid weight loss in the final day before a weigh-in can strip performance and carry real health risks. This guide covers what the research shows about both approaches…
Recovery after BJJ training comes down to three things: refill muscle glycogen, feed muscle repair with protein, and protect sleep. A hard rolling session drains energy stores and creates muscle damage, and the hours right after training are when your body is most ready to rebuild. Get those hours right and you show up fresher…
Creatine for combat athletes works because grappling and striking are built on short, explosive efforts repeated across a round. Creatine monohydrate is the most researched sports supplement available, and a 3 to 5 gram daily dose supports high-intensity capacity and lean muscle without a loading phase. If you train jiu jitsu, MMA, boxing or wrestling,…
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Training notes, recovery science and early access to the full system. No spam, no hype. Leave your email and get 15% off your first order.
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