Nutrition and Diet Guide for BJJ Athletes — What to Eat Before and After Training

Jiu-jitsu is a high-intensity, high-contact sport. Good nutrition affects your training performance, your recovery and your weight management alike. Here is a practical eating guide for BJJ athletes.

Before training (1–2 hours before)

Focus on easy-to-digest carbohydrates, but don't overeat. If your stomach feels heavy during training, it is hard to move well.

• 1–2 bananas + soy milk
• 100 g sweet potato + chicken breast
• Oatmeal + fruit

After training (within 30 minutes to an hour)

Include protein in your post-training meal for muscle recovery. The International Society of Sports Nutrition (ISSN) recommends about 0.25 g of protein per kg of body weight per serving (20–40 g).

• Chicken breast + brown rice + vegetables
• Protein shake + fruit
• Eggs + whole-grain bread

Competition-day eating

At IBJJF-style events you weigh in wearing your gi right before your first match, and if you make weight you go straight into the match. There's no time to recover after weigh-in, so the right answer is to arrive on weight without an aggressive cut in the first place.

• Breakfast: light, easily digested carbs (banana, toast) + small sips of water
• While waiting: stay hydrated with water or sports drinks, as far as it doesn't jeopardize making weight
• Between matches: a light snack like a banana + fluids

Cautions when cutting weight

Adjust your weight gradually starting two weeks before the event, and keep fluid restriction on the day to a minimum. The American College of Sports Medicine (ACSM) advises keeping fluid loss during exercise under 2% of body weight — making weight by dehydrating yourself is the exact opposite.

Source: ISSN Position Stand: Protein and Exercise (2017) · ACSM Position Stand: Exercise and Fluid Replacement (2007) · IBJJF Rule Book (weigh-in rules)