Training, rolling & choking fools...
The part of the sport we all love. However with SO much conflicting info out there, how do you know that you are not only fuelling your training correctly, but also recovering from it (that bit where your training hours turn into actual ability).
So where to start?
Your mate? Probably not.
Your coach? A better starting point.
The Joe Rogan Podcast. Please be kidding…
As a combat sport that demands strength, endurance, and mental acuity, Brazilian Jiu-Jitsu requires a well-planned nutrition strategy to optimise performance, enhance recovery, and support long-term progress. In this guest blog post, we will delve into the do’s and don’ts of pre and post-BJJ training nutrition, debunking common fad-based diet trends. By harnessing the latest scientific research, we will guide you towards evidence-based practices for hydration, nutrient timing, recovery, and fatigue management.
If you're passionate about BJJ and seek to enhance your performance on the mats, it's crucial to adopt a BJJ diet plan tailored to your specific needs. The right approach to nutrition, combined with expert guidance from a BJJ nutritionist, can provide you with the edge you need to dominate your opponents.
So let’s look at some of the major mistakes people make, and how to fix them.
Mistake 1: Fad-Based Diet Trends
Many individuals fall victim to fad-based diet trends in an attempt to improve their BJJ performance. These trends often promise quick results without considering the individual requirements of combat sports athletes. Let's address five common mistakes made by BJJ practitioners and provide science-backed alternatives:
Mistake 2: Extreme Caloric Restriction
Cutting calories excessively can lead to decreased energy levels, impaired recovery, and muscle loss. Instead, focus on consuming adequate calories from a well-balanced diet, including quality carbohydrates, lean proteins, and healthy fats.
Mistake 3: Eliminating Entire Food Groups
Restricting entire food groups can deprive your body of essential nutrients. Instead, aim for a varied diet that includes fruits, vegetables, whole grains, lean meats, fish, and dairy or plant-based alternatives to ensure optimal nutrient intake.
Mistake 4: Over Reliance on Supplements
While supplements have their place, they should not replace whole foods. Prioritise real, nutrient-dense foods, and use supplements to complement your diet when necessary.
Mistake 5: Neglecting Hydration
Dehydration negatively impacts performance, cognitive function, and recovery.
Proper hydration is fundamental for optimal BJJ performance.
Prioritise hydration & ensure you’re adequately hydrated by:
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Drinking water throughout the day, aiming for a minimum of 2-3 litres (8-12 cups) daily.
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Consuming fluids before, during, and after training to offset fluid losses.
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Monitoring urine colour and frequency to gauge hydration status; pale yellow urine indicates good hydration.
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Considering electrolyte-rich beverages during intense or prolonged training sessions.
Mistake 6: Neglecting Post-Workout Nutrition
Failing to consume the right nutrients after training can impair recovery and hinder muscle growth. Consume a balanced meal or snack within the post-training window, emphasising protein for muscle repair and carbohydrates for glycogen replenishment.
Mistake 7: Poorly Time Nutrition
Nutrient Timing. This is strategically timing your meals and snacks around training sessions can significantly impact your performance and recovery.
Consider the following guidelines:
Pre-Training: Consume a balanced meal 2-3 hours before training, focusing on carbohydrates for sustained energy and protein for muscle maintenance.
Pre-Training Snacks: If training within 1-2 hours, opt for easily digestible carbohydrates and a small amount of protein to fuel your session.
During Training: If your training session exceeds 60 minutes, consider consuming a carbohydrate-rich beverage or snack to maintain blood glucose levels.
Post-Training: Consume a meal or snack within 30-60 minutes after training, prioritising protein to support muscle repair and growth, along with carbohydrates for glycogen replenishment.
Bonus Mistakes 8 & 9 (non nutritional): Recovery and Sleep
Recovery and Fatigue Management:
For supporting optimal performance consider the following practices to enhance your recovery and manage fatigue:
Sleep: Aim for 7-9 hours of quality sleep per night to optimise recovery, hormone regulation, and cognitive function.
Nutrition: Consume a nutrient-dense meal or snack after training to replenish glycogen stores and support muscle repair.
Active Recovery: Engage in light, low-impact activities such as stretching, mobility work, or gentle cardiovascular exercise on rest days to promote blood flow and aid in recovery.
Stress Management: Employ stress reduction techniques such as meditation, deep breathing exercises, or yoga to improve recovery and manage fatigue.
While understanding the science behind BJJ nutrition is crucial, implementing it effectively can be complex. Seeking the guidance of a professional BJJ nutritionist can provide you with a tailored BJJ diet plan, optimise your training, and help you achieve your performance goals. By avoiding fad-based diet trends and embracing evidence-based practices, you can fuel your success on the mats and take your BJJ journey to new heights.
Stay healthy,
Mike
This guest post was written by Mike Leng at Unorthodox Nutrition, you can learn more about his expertise & contribution to the Grappling world at:
@UnorthodoxNutrition
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