Everyone is an individual. Each person will have slightly different nutritional needs. Although, 90% of the time, following simple key principles will be all most people need. Here is an extract from the BJJStrength.com blog “7 Nutrition Principles for Jiu-Jitsu and Life.”
1)THE ‘HUNT IT, PICK IT, GROW IT’ PRINCIPLE
Avoid processed foods. Stick to whole food ingredients as much as possible.
2) DON’T BE AFRAID OF FATS
You should eat saturated fat from grass fed, free range, organic, unprocessed sources – e.g, beef, eggs, fish, butter, coconut oil. Also eat foods with higher ratios of omega 3 versus omega 6: oily fish, flax seeds and chia seeds.
- Go easy on nuts and seeds
Yes, they have great health benefits, but some – such as sunflower seeds, pumpkin seeds, sesame seeds, pecans, and pistachios – have high levels of omega 6. Balance it out with the foods in the above point.
- Avoid oils and fats high in omega 6
These would include safflower, sunflower, corn, cottonseed, sesame, peanut, soybean, canola and walnut oils.
- Avoid trans fats
Watch foods such as margarine, deep fried foods, fast food, pastries, donuts, biscuits, and cookies.
3) EAT MORE LEAFY, GREEN VEGETABLES
All vegetables are good. Green and, in particular, leafy green vegetables tend to be much higher in nutrients.
4) GET ENOUGH PROTEIN
Eat 1.5 to 2.0 grams of protein per kilogram of body weight per day if training jiu-jitsu or strength training regularly.
Animal sources of protein are more likely to be complete proteins and should make up 65% to 75% of your protein.
If you are a vegetarian or vegan, you may need to eat as much as two grams of protein per kilogram of body weight. You should also combine foods to get a complete amino acid profile in your diet.
5) ADD SALT TO YOUR DIET
When we sweat, we lose sodium. If you avoid processed foods, you may need to add salt to your water to help replace the lost sodium. Use either sea salt or Himalayan (pink) salt. The latter has traces of 84 minerals.
6) TIME YOUR CARBS IF TRYING TO LOSE WEIGHT
You probably don’t need as much carbohydrates as you think. Eating enough in the four to six window after you train should provide enough to recover and train the next day.
7) FOCUS ON THE 95% FIRST
Try not to lose yourself in the details. Basics first, details later.
You can find the full article with explanations behind each principle here