{"id":9047,"date":"2026-06-01T09:00:00","date_gmt":"2026-06-01T09:00:00","guid":{"rendered":"https:\/\/havenbjj.nl\/?p=8000"},"modified":"2026-06-01T09:00:00","modified_gmt":"2026-06-01T09:00:00","slug":"3-tips-for-better-recovery","status":"publish","type":"post","link":"https:\/\/havenbjj.nl\/en\/3-tips-voor-beter-herstel\/","title":{"rendered":"3 tips for better recovery"},"content":{"rendered":"<h1>3 tips for better recovery<\/h1>\n<p>The Dutch Open and the Brazilian Championships are coming up, so there is intense training going on. What we often hear from our members is that they have difficulty falling asleep, especially after an evening training session. Here are 3 tips to sleep better and recover better!<\/p>\n<h2>1. Quark<\/h2>\n<p>Eat a bowl of quark before sleeping. This way, your body can use the \u2018slow\u2019 casein proteins throughout the night to repair your muscles. True die-hards spoon in 500g of low-fat quark. If you're not such a die-hard (I can't manage that): mix in a piece of fruit and a bit of muesli or granola on top.<\/p>\n<p>If you want more help with your nutrition, you can <a href=\"https:\/\/tuohynutrition.com\/\">contact our sports dietitian Sarah Tuohy here.<\/a><\/p>\n<h2>2. No phone<\/h2>\n<p>The bedroom is not a place for your phone. Even with a blue light filter or glasses, the phone keeps you alert: you constantly receive new input, things you need to respond to. Charge it in the living room. Buy a cheap alarm clock or a wake-up light so you still wake up on time (for example, for the 7:00 class).<\/p>\n<h2>3. Read a book<\/h2>\n<p>What do you do if you can't scroll from brain rot to brain rot? Read a book! Reading a few pages of a good (fiction) book before sleeping is the secret to a good night's rest.<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/havenbjj.nl\/wp-content\/uploads\/2026\/06\/e86c4ef1-3a92-9ba3-867a-f4a58d9d8812.jpg\" alt=\"Reading a book before sleeping\"><\/p>","protected":false},"excerpt":{"rendered":"<p>3 tips voor beter herstel De Dutch Open en de Braziliaans Kampioenschappen komen eraan, er wordt dus keihard getraind. Wat we vaak horen van onze leden is dat ze, zeker na een avond training, moeilijk in slaap kunnen komen. Hier 3 tips om beter te slapen en beter te herstellen! 1. Kwark Eet voor het [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":9048,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[4],"tags":[],"class_list":["post-9047","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nieuwsbrief"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>3 tips voor beter herstel - HavenBJJ<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/havenbjj.nl\/en\/3-tips-for-better-recovery\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 tips voor beter herstel - HavenBJJ\" \/>\n<meta property=\"og:description\" content=\"3 tips voor beter herstel De Dutch Open en de Braziliaans Kampioenschappen komen eraan, er wordt dus keihard getraind. Wat we vaak horen van onze leden is dat ze, zeker na een avond training, moeilijk in slaap kunnen komen. Hier 3 tips om beter te slapen en beter te herstellen! 1. Kwark Eet voor het [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/havenbjj.nl\/en\/3-tips-for-better-recovery\/\" \/>\n<meta property=\"og:site_name\" content=\"HavenBJJ\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/HavenBJJ\" \/>\n<meta property=\"article:published_time\" content=\"2026-06-01T09:00:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/mcusercontent.com\/862fa8b6dd7ae3358e2cbb840\/images\/e86c4ef1-3a92-9ba3-867a-f4a58d9d8812.jpg\" \/>\n<meta name=\"author\" content=\"Daniel de Groot\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Daniel de Groot\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/havenbjj.nl\\\/3-tips-voor-beter-herstel\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/havenbjj.nl\\\/3-tips-voor-beter-herstel\\\/\"},\"author\":{\"name\":\"Daniel de Groot\",\"@id\":\"https:\\\/\\\/havenbjj.nl\\\/#\\\/schema\\\/person\\\/e9dc102068575946dfe3f99cb97803c3\"},\"headline\":\"3 tips voor beter herstel\",\"datePublished\":\"2026-06-01T09:00:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/havenbjj.nl\\\/3-tips-voor-beter-herstel\\\/\"},\"wordCount\":232,\"publisher\":{\"@id\":\"https:\\\/\\\/havenbjj.nl\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/havenbjj.nl\\\/3-tips-voor-beter-herstel\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/havenbjj.nl\\\/wp-content\\\/uploads\\\/2026\\\/06\\\/e86c4ef1-3a92-9ba3-867a-f4a58d9d8812-scaled.jpg\",\"articleSection\":[\"Nieuwsbrief\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/havenbjj.nl\\\/3-tips-voor-beter-herstel\\\/\",\"url\":\"https:\\\/\\\/havenbjj.nl\\\/3-tips-voor-beter-herstel\\\/\",\"name\":\"3 tips voor beter herstel - HavenBJJ\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/havenbjj.nl\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/havenbjj.nl\\\/3-tips-voor-beter-herstel\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/havenbjj.nl\\\/3-tips-voor-beter-herstel\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/havenbjj.nl\\\/wp-content\\\/uploads\\\/2026\\\/06\\\/e86c4ef1-3a92-9ba3-867a-f4a58d9d8812-scaled.jpg\",\"datePublished\":\"2026-06-01T09:00:00+00:00\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/havenbjj.nl\\\/3-tips-voor-beter-herstel\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/havenbjj.nl\\\/3-tips-voor-beter-herstel\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/havenbjj.nl\\\/3-tips-voor-beter-herstel\\\/#primaryimage\",\"url\":\"https:\\\/\\\/havenbjj.nl\\\/wp-content\\\/uploads\\\/2026\\\/06\\\/e86c4ef1-3a92-9ba3-867a-f4a58d9d8812-scaled.jpg\",\"contentUrl\":\"https:\\\/\\\/havenbjj.nl\\\/wp-content\\\/uploads\\\/2026\\\/06\\\/e86c4ef1-3a92-9ba3-867a-f4a58d9d8812-scaled.jpg\",\"width\":2560,\"height\":1707},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/havenbjj.nl\\\/3-tips-voor-beter-herstel\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/havenbjj.nl\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"3 tips voor beter herstel\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/havenbjj.nl\\\/#website\",\"url\":\"https:\\\/\\\/havenbjj.nl\\\/\",\"name\":\"Haven BJJ\",\"description\":\"BJJ &amp; Grappling in Rotterdam\",\"publisher\":{\"@id\":\"https:\\\/\\\/havenbjj.nl\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/havenbjj.nl\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/havenbjj.nl\\\/#organization\",\"name\":\"Haven BJJ\",\"url\":\"https:\\\/\\\/havenbjj.nl\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/havenbjj.nl\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/havenbjj.nl\\\/wp-content\\\/uploads\\\/2026\\\/03\\\/cropped-Round-RGB-Primary.png\",\"contentUrl\":\"https:\\\/\\\/havenbjj.nl\\\/wp-content\\\/uploads\\\/2026\\\/03\\\/cropped-Round-RGB-Primary.png\",\"width\":512,\"height\":512,\"caption\":\"Haven BJJ\"},\"image\":{\"@id\":\"https:\\\/\\\/havenbjj.nl\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/HavenBJJ\",\"https:\\\/\\\/www.instagram.com\\\/havenbjj\\\/\",\"https:\\\/\\\/www.youtube.com\\\/@havenbjj\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/havenbjj.nl\\\/#\\\/schema\\\/person\\\/e9dc102068575946dfe3f99cb97803c3\",\"name\":\"Daniel de Groot\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"3 tips for better recovery - HavenBJJ","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/havenbjj.nl\/en\/3-tips-for-better-recovery\/","og_locale":"en_US","og_type":"article","og_title":"3 tips voor beter herstel - HavenBJJ","og_description":"3 tips voor beter herstel De Dutch Open en de Braziliaans Kampioenschappen komen eraan, er wordt dus keihard getraind. Wat we vaak horen van onze leden is dat ze, zeker na een avond training, moeilijk in slaap kunnen komen. Hier 3 tips om beter te slapen en beter te herstellen! 1. Kwark Eet voor het [&hellip;]","og_url":"https:\/\/havenbjj.nl\/en\/3-tips-for-better-recovery\/","og_site_name":"HavenBJJ","article_publisher":"https:\/\/www.facebook.com\/HavenBJJ","article_published_time":"2026-06-01T09:00:00+00:00","og_image":[{"url":"https:\/\/mcusercontent.com\/862fa8b6dd7ae3358e2cbb840\/images\/e86c4ef1-3a92-9ba3-867a-f4a58d9d8812.jpg","type":"","width":"","height":""}],"author":"Daniel de Groot","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Daniel de Groot","Est. reading time":"1 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/havenbjj.nl\/3-tips-voor-beter-herstel\/#article","isPartOf":{"@id":"https:\/\/havenbjj.nl\/3-tips-voor-beter-herstel\/"},"author":{"name":"Daniel de Groot","@id":"https:\/\/havenbjj.nl\/#\/schema\/person\/e9dc102068575946dfe3f99cb97803c3"},"headline":"3 tips voor beter herstel","datePublished":"2026-06-01T09:00:00+00:00","mainEntityOfPage":{"@id":"https:\/\/havenbjj.nl\/3-tips-voor-beter-herstel\/"},"wordCount":232,"publisher":{"@id":"https:\/\/havenbjj.nl\/#organization"},"image":{"@id":"https:\/\/havenbjj.nl\/3-tips-voor-beter-herstel\/#primaryimage"},"thumbnailUrl":"https:\/\/havenbjj.nl\/wp-content\/uploads\/2026\/06\/e86c4ef1-3a92-9ba3-867a-f4a58d9d8812-scaled.jpg","articleSection":["Nieuwsbrief"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/havenbjj.nl\/3-tips-voor-beter-herstel\/","url":"https:\/\/havenbjj.nl\/3-tips-voor-beter-herstel\/","name":"3 tips for better recovery - HavenBJJ","isPartOf":{"@id":"https:\/\/havenbjj.nl\/#website"},"primaryImageOfPage":{"@id":"https:\/\/havenbjj.nl\/3-tips-voor-beter-herstel\/#primaryimage"},"image":{"@id":"https:\/\/havenbjj.nl\/3-tips-voor-beter-herstel\/#primaryimage"},"thumbnailUrl":"https:\/\/havenbjj.nl\/wp-content\/uploads\/2026\/06\/e86c4ef1-3a92-9ba3-867a-f4a58d9d8812-scaled.jpg","datePublished":"2026-06-01T09:00:00+00:00","breadcrumb":{"@id":"https:\/\/havenbjj.nl\/3-tips-voor-beter-herstel\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/havenbjj.nl\/3-tips-voor-beter-herstel\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/havenbjj.nl\/3-tips-voor-beter-herstel\/#primaryimage","url":"https:\/\/havenbjj.nl\/wp-content\/uploads\/2026\/06\/e86c4ef1-3a92-9ba3-867a-f4a58d9d8812-scaled.jpg","contentUrl":"https:\/\/havenbjj.nl\/wp-content\/uploads\/2026\/06\/e86c4ef1-3a92-9ba3-867a-f4a58d9d8812-scaled.jpg","width":2560,"height":1707},{"@type":"BreadcrumbList","@id":"https:\/\/havenbjj.nl\/3-tips-voor-beter-herstel\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/havenbjj.nl\/"},{"@type":"ListItem","position":2,"name":"3 tips voor beter herstel"}]},{"@type":"WebSite","@id":"https:\/\/havenbjj.nl\/#website","url":"https:\/\/havenbjj.nl\/","name":"Haven BJJ","description":"BJJ &amp; Grappling in Rotterdam","publisher":{"@id":"https:\/\/havenbjj.nl\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/havenbjj.nl\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/havenbjj.nl\/#organization","name":"Haven BJJ","url":"https:\/\/havenbjj.nl\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/havenbjj.nl\/#\/schema\/logo\/image\/","url":"https:\/\/havenbjj.nl\/wp-content\/uploads\/2026\/03\/cropped-Round-RGB-Primary.png","contentUrl":"https:\/\/havenbjj.nl\/wp-content\/uploads\/2026\/03\/cropped-Round-RGB-Primary.png","width":512,"height":512,"caption":"Haven BJJ"},"image":{"@id":"https:\/\/havenbjj.nl\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/HavenBJJ","https:\/\/www.instagram.com\/havenbjj\/","https:\/\/www.youtube.com\/@havenbjj"]},{"@type":"Person","@id":"https:\/\/havenbjj.nl\/#\/schema\/person\/e9dc102068575946dfe3f99cb97803c3","name":"Daniel de Groot"}]}},"_links":{"self":[{"href":"https:\/\/havenbjj.nl\/en\/wp-json\/wp\/v2\/posts\/9047","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/havenbjj.nl\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/havenbjj.nl\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/havenbjj.nl\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/havenbjj.nl\/en\/wp-json\/wp\/v2\/comments?post=9047"}],"version-history":[{"count":0,"href":"https:\/\/havenbjj.nl\/en\/wp-json\/wp\/v2\/posts\/9047\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/havenbjj.nl\/en\/wp-json\/wp\/v2\/media\/9048"}],"wp:attachment":[{"href":"https:\/\/havenbjj.nl\/en\/wp-json\/wp\/v2\/media?parent=9047"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/havenbjj.nl\/en\/wp-json\/wp\/v2\/categories?post=9047"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/havenbjj.nl\/en\/wp-json\/wp\/v2\/tags?post=9047"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}