Strangle disclaimer: This blog is an opinion, from the author, not gospel - don’t get ya gi pants in a twist. Oss
Right first of all we will start with the following statement,
If you have a well balanced diet some of these supplements will not be necessary.
However, keeping an eye on every single micronutrient deficiency is hard work without blood tests or continual nutritional software analysis.
Which for many are not in the position to pay for private blood work regularly, or likewise work with a registered nutritionist or dietitian.
Below is what I would look to take daily to simply cover any deficiencies you might be unaware of but also won’t find easily from food.
Keep you performing to your best and on the mat for longer.
Number 1
Testos… oh sorry I mean açai and Jesus
Sorry couldn’t resist
The real number 1
Creatine monohydrate
Probably the most widely used sports supplement used within all sports.
The concern within the BJJ community is about the weight gain from the water absorption from the product especially around competitions weigh-ins.
If it helps you, the weight gain is not as big as growing a third bicep but more like 300g extra on average.
The cons of the product being 300g on average of weight gain really don’t outweigh the pros of better power output, cognitive function and although we don’t throw punches or kicks some research coming out of the NFL is showing how useful it is in recovery and prevention of concussions.
We all don't choose to face plant the floor but it does happen!
Number 2
Beta-alanine the beautiful white powder which makes you consider maybe selling the stuff to your mates on a Friday night down the pub.
But seriously this stuff is the dog's bollocks when it comes to a lot of combat sports.
You will find this ingredient in a lot of pre workout formulas.
But to keep things simple it reduces the lactic acid build up in your muscles so you can grab that lapel one more time without the burn of the lactic acid putting you off.
Number 3
Nitrates
Like good old vin diesel dumping some nitrous oxide in that engine of his.
We have some good solid research that nitrates can do the same for you.
And we are not talking a 1% increase in output but more like 25%.
So for that 6 minute match you will be able to push that pace for 7 and a half minutes.
So during comp week we need to supplement this daily and on comp day take another shot 2-3 hours before getting on the mat.
What is the dark magic you ask
When we take on nitrates in the form of beetroot juice, it will open up your blood vessels more, allowing for oxygen to get through the appropriate muscle groups.
Give you in essence that nitrous oxide boost that vin diesel loves so dearly.
Number 4
Fish oils
Now this is one of those supplements which isn’t necessary if you're eating a balanced diet.
But the balanced diet would consist of three portions of oily fish a week.
And with fish being not everyone’s cup of tea.
You’re probably not having enough.
Find a good quality one, seriously check the label. If you’re grabbing your local superstores own brand of fish oil you will end up having to take about 9 of them to get the right dosage.
I’d recommend Boots’ Fish Oil: high strength capsule without getting your pants pulled down by some of the bigger supplement manufacturers,
Why fish oils you ask?
Brain function, micronutrient absorption and the big one for us BJJ people joint lubrication.
Number 5
Get you some D 🍆
I mean of the micronutrient type
Without putting my tin hat on, we have countless studies showing the benefits of high dosing this stuff.
Some showing a very clear link to reduced chances of catching that great bottle of corona (wink wink)
If you're from the U.K. you will understand we don’t get much sun.
Majority of us roll in a warehouse somewhere again hiding from the sun like some sort of vampire.
Now you can look to find some vitamin d tablets with k2 to help absorption rate but you will find the price can pick up a little bit more.
In terms of the exact amount you need the jury is out on this one a little and you will typically find with most publications the phrase,
“More research is needed”
I would aim on the higher side as the high side studies are looking promising at 2000 IU per day.
Number 6
Multivitamin
Now you may roll your eyes at this, no pun intended.
But with this sport being very weight focused with competition it’s more than likely at some point you will reduce your food choices.
To simply make weight and what comes with a reduction in food, will also involve a reduction in micronutrients.
When you also combine that the majority of BJJ enthusiasts are under eating you can now start to see why just a daily multivitamin can be just helping you cover any holes in your nutrition game.
Supplements that didn’t make the cut
AG1 greens powder
But Joe Rogan has it so surely it is a god tier supplement?
I’m not denying it has some good macro and micronutrients in it
BUT
The product has a proprietary blend meaning it may say it has vitamin b12 in the product but won’t specify how much of that micronutrient is in there.
Could be 1mg could be 2000mg only the brand will know the exact number.
I would rather you eat some more fruit and vegetables in the first place than be lazy with this supplement.
BCAAs
Just posh squash you get more out of foods than this stuff
Protein powder
I didn’t include protein powder simply because the majority of people don’t have enough in their diet as it is and will see a post like this as an excuse to be lazy and just nail shake after shake.
CBD balms, oils
This stuff is mass produced abroad and has no scientific backing behind it. Your favourite athlete is probably pushing it to make a few pennies.
Sleep aids
Majority’s if people’s sleep hygiene is poor so again like protein powder lots can be done before investing in supplements to help with this.
Go to fucking bed and stop binge watching your latest Danaher instructional.
As I mentioned at the beginning of this article jits fans, a lot can be done with your diet to plug the holes in your nutrition from food alone and if I’m honest the majority of us can level our nutrition up by simply giving a little bit more attention to it.
If you have any questions please feel free to drop the page a message and I’ll get back to you pretty quickly.
Jay Out
OSS!
This blog was written by Jay at @BJJ.Nutrition
