The importance of recovery in martial arts

Warrior Code and XXL Nutrition look at the importance of recovery for your training and performance
Written by Guido de Boer
Published on May 21, 2023, 8:53:00 AM
In collaboration withXXL Nutrition
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A commonly made joke in the world of fitness is the one about “rest day”, the day you don’t work out. Fitness and gym addicts hate to take time off to recover and so will ask the sarcastic question: “rest day, what muscle is that and how do I train it?” They don't want to ever take a day off.

Thankfully, it’s very much a tongue in cheek joke as every athlete that competes in any sort of sport understands the importance of recovery and giving your body a break. 

On a more technical level, taking a day off is super important to restock your energy levels (glycogen) and allow your damaged muscles to recover. On a more anecdotal level, the commonly held belief is that your technique and muscle memory will actually get better if you allow what you have learned and improved in today’s workout to settle in. 

The same reasoning applies to martial artists. The martial arts are a physically and mentally demanding set of sports that require a great deal of training and dedication to excel. Martial artists put their bodies through intense training sessions and high pressure fights that can take a toll on their physical and mental health.

As such, the importance of recovery for martial artists can not be underestimated but is neglected by too many. Whilst most martial artists will understand the importance of recovery, they are always haunted by the thought that every minute they're not training, their opponent might be. And what if this could affect the final outcome of the match? A martial artist wouldn’t be able to live with the thought alone. 

XXL Nutrition understands this fine balance between wanting to maintain frequent high intensity training and the importance of recovery. Together with nutrition experts, they have developed a wide range of supplements martial artists can rely on for a more swift recovery so that hopefully they don’t have to train this mysterious “rest day” muscle too often. 

In this article, we will touch on some of the main reasons why it is important to give yourself enough time to recover alongside a selection of nutritional supplements from XXL Nutrition you can consider alongside your training regime.

Preventing Injuries

Combat fighters are at high risk of injuries due to the nature of the sport. Recovery allows the body to heal and repair any damage caused by training and fighting. It is essential to take rest days and incorporate active recovery methods such as foam rolling, stretching, and yoga to reduce the risk of injuries and prevent overtraining.

Consider taking one of XXL Nutrition’s post work-out supplements to load up your body with enough nutrients for a swifter recovery

Improving Performance

Recovery is crucial for improving performance in the martial arts. A well-rested body is better able to perform at a high level and maintain a high level of intensity during training and fights. Inadequate recovery can lead to decreased performance, reduced power, and increased fatigue, which can negatively impact a fighter's performance in the ring.

Mental Health

The martial arts are not just a physically demanding set of sports, they're also mentally challenging. Recovery allows fighters to recharge their mental batteries, reduce stress, and maintain a healthy work-life balance. Overtraining and neglecting recovery can lead to mental burnout and negatively impact a fighter's performance.

XXL Nutrition has a wide range of vitamins, fats and other supplements available that will help you recover more efficiently including by giving you a better night's rest

Muscle Recovery

Training for the martial arts requires a lot of strength and conditioning work, which can lead to muscle damage and soreness. Recovery is essential for muscle recovery and growth. Adequate rest and nutrition allow the muscles to repair and grow stronger, which is essential for improving performance in combat sports.

Consider one of XXL Nutrition's whey protein powders for more efficient muscle growth


Sleep is an essential aspect of recovery for MMA fighters. During sleep, the body repairs and regenerates cells, tissues, and muscles. Lack of sleep can lead to fatigue, decreased performance, and increased risk of injuries. MMA fighters should aim to get at least 7-8 hours of quality sleep per night to support their recovery.

Check out XXL Nutrition's specially developed supplements to improve your overnight recovery

Recovery is a crucial aspect of training that is often overlooked or neglected. Adequate recovery can prevent injuries, improve performance, support mental health, promote muscle recovery, and improve sleep quality. Martial artists fighters should prioritise recovery by incorporating rest days, active recovery, and adequate sleep into their training regimen. A well-rested and recovered body is essential for success in the ring.

XXL Nutrition is Europe's fastest growing supplements store, with the same level of service as a conventional store but with internet prices. XXL Nutrition guarantees the highest quality of supplements, good service and very competitive prices.

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