It Matters How You Eat Before and After Brazilian Jiu-Jitsu
Hey hey – BJJ Brown Belt & Nutrition Coach Alex Maclin here!
If there’s one thing I see a LOT between my time on the mat and when coaching – it’s people having wack nutrition that causes them to leave performance AND gains on the table.
Of course, you gotta be eating enough calories over the course of the day.
But dialing in how you eat before, during, and after training can help you:
- have more energy during workouts
- improve focus and reaction time
- speed up recovery from workouts
- gain and maintain muscle mass
- stay hydrated and also not cramp up on the mat
How To Eat: Before Jiu-Jitsu
1-3 Hours Before Training:
- Moderate Protein: ~25-40 grams
- Higher carb: ~0.25g/lb bodyweight
- Try to limit fat & fiber (to minimize digestive issues)
- Fluids and electrolytes (if you sweat a lot)
- If you eat a bigg meal – try to give yourself a little more time before going to class so your body has more time to digest your meal
Carbs: will provide energy for training, especially high-intensity sparring.
- Examples: rice, potatoes, bagels, bread, pasta, fruit
Protein: will help build and preserve muscle mass during training, as well as support your recovery between sessions.
- Examples: chicken, lean beef, eggs, turkey, shrimp
Water: don’t be a crusty cactus.
- Get in a minimum of ~15-20 oz of water before training so you don’t cramp yourself into a submission.
Electrolytes: this is optional and will vary based on how much you sweat, but consider getting in ~250-1000mg sodium.
Food Ideas Before Jiu-Jitsu:
- Chicken + rice
- Lean steak + potatoes
- Ground turkey or beef + pasta
- Greek yogurt, oatmeal, fruit, honey
- Fruit smoothie with protein powder
- Sandwich or bagel with deli meat
- Protein shake + cereal or granola
- Protein bar + any fruit
What To Eat: During Jiu-Jitsu
During Training:
- lots of fluids and electrolytes
- For sessions over 90 minutes, you could eat easy-to-digest carbs and some protein for a quick energy boost
Water + Electrolytes: 15-20oz per hour of training with 250-1000mg sodium to replace lost electrolytes.
Carbs: as needed, but I recommend 25-45g per hour.
- Examples: applesauce, fruit squeeze packs, fresh fruit, crackers, cereal, cereal bars, rice cakes, gummy candy, or carb powders like dextrose or cyclic dextrin
Protein: 10-15g per hour of training over 90 minutes.
- Examples: protein powder mixed with water, pre-made protein shakes, protein bars, jerky
What To Eat: After Jiu-Jitsu
Sometimes you won’t feel hungry after training. Spend a little time cooling down and rehydrating and your appetite should return.
When you feel comfortable eating, aim for:
- a big meal to support recovery
- lots of protein and carbs
- fats (avocado, olive oil, fattier meats, etc)
- fiber from fruits and vegetables
Gonna be more than 2 hours before you can eat?
- have a protein shake or protein bar
- bonus points if you can get in some carbs
After Jiu-Jitsu Meal Ideas:
- Eggs, chicken sausage, bagel, berries
- Pork tenderloin, potatoes, olive oil, broccoli
- Steak, stirfry noodles, stirfry veggies
- Grilled shrimp, rice, avocado, bell peppers
Need More Help?
Hola, I’m Alex Maclin! I’m a Nutrition Coach, Jiu-Jitsu (and DuoLingo) Addict, Weightlifter, and Video Game Connoisseur.
I love working with fellow Brazilian Jiu-Jitsu athletes, weightlifters, and anyone who wants to get stronger and feel/perform their best.
Follow Me: @alexqmaclin
Reach out at: alexmaclin.com/coaching
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