5 Nutrition Guidelines For Jiu-Jitsuka

Photo: Rafael Mendes/ Not related to the article

Nutrition is a huge deal in BJJ and in sports in general. Nutrition is one of those topics that I could go on and on about because there are just so many philosophies and variations on certain diets that can be made. First, I want to say that I do not have a degree, but rather I have gathered my knowledge on my own time , so if there is something you wish to add, please feel free to do so. I wanted to talk about general diet tips that can be very helpful for the Jiu-Jitsu athlete and these realistically can apply to any athlete.

  1. Protein Intake– In general if you train hard you should be getting 1g of protein for every lb of body weight. This is important because it helps our muscles recover from the hard training which can tear them in a similar way that light weight training might.
  2. Brown Carbs– In general brown carbohydrates are better than white ones. This is because of the way your body breaks down the macro. White carbs are treated in a similar way to sugar and can lead to weight gain easier than brown carbs, which are broken down much slower. Some good sources of carbohydrates include brown rice, whole wheat bread, vegetables and potatoes.
  3. Avoid processed foods– This one is more for the hardcore athlete, but is very good for anyone. Essentially, avoid anything that comes in a package or box. Our body is best at handling natural foods and it is far easier to manage our weight this way.
  4. Good Fats– It is important that we realize fat can actually be very beneficial and important . Most people believe the myth that if you want to lose weight you need to avoid fats, but this is false. Things like nuts, avocado and fish can actually promote weight loss regardless of their fat content because they contain the good forms.
  5. Drink Water – I have made a few posts about the importance of water and drinking it. Water should be your best friend and you should aim for a gallon a day if you train hard. Water is our best source of hydration. Most people walk around dehydrated and mistake this feeling for hunger. Drinking a gallon of water everyday will help you avoid over eating and give your metabolism I bit of a boost.


While obviously this is only scratching the surface of a good nutrition plan; these simple tips can be very helpful to anyhow in BJJ who may not be aware. What other helpful tips would you add to this list ?



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