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Jiu-Jitsu Competitors Diet:Things Every Athlete Should Know

Although there is not a perfect one-size-fits-all diet out there for athletes, BJJ (Brazilian Jiu-Jitsu) does offer some really unique challenges, which can also be addressed in part efficiently by the foods and meals an athlete of a specific sport generally eats. 

Research has proved that there’s no perfect or ideal Jiu diet, and food and nutrient timing needs frequently change from person to person. While different sports have particular splits and percentages of macronutrients that enable athletes to efficiently perform their tasks at their level best, an exceptional factor that is somehow unique to tackle sports is the requirement of “make weight” at the competition or tournament beginning.

In the diet of an athlete, a very effective macronutrient split is necessary to make sure that the athlete has great stamina, power, and enough strength to take part in the competition on the mat.

Nutrition For All Jiu-Jitsu Competitors — Step-by-Step Guide


As the preferred energy source for the body, carbohydrates can be quickly broken down into glucose for feeding all of our muscles. Plus, they are also responsible for the highly powerful and strong energy bursts to depend on attacking against an opponent & can be simply stored in your muscles in glycogen foam until they are actually needed to provide energy.


Hydration is an important factor that is usually sacrificed while trying to effectively make a particular class of weight, which can be harmful in the competition—dehydration impacts the performance negatively. Experts recommend minimizing the level of dehydration after, during, or before the competition, rather than advising strategic timing of fat and carbohydrate intake leading up to intense exercise and weigh-ins.


Fat has a very high energy yield per gram as compared to protein and carbohydrates, but it is a bit tough for the body to break it down. This slower breakdown and higher yield make it a really efficient energy source during hard exercises and helps to gain weight rapidly. For additional meals along with ideal nutrition foods, this can be a sweet spot for every athlete of any sport.

Best Foods To Take Being a Jiu-Jitsu Practitioner

  1. Oats: 

The low index oats profile makes sure sufficient release of energy over a very long time span, and their amazing fiber content perfectly regulates the process of digestion, decreases bloating, & provides the athletes with the feeling of fullness, so it helps in gaining weight.

  1. Avocado: 

Avocados, full of healthy and monosaturated fats, are highly nutrient-dense and work as a wonderful post-workout meal, especially when mixed with a source of protein and carbohydrates.

  1. Fruit:

Fresh fruits are excellent snacks filled with nutrition. Fruits like dates, pears, apples, and bananas are the best options for sufficient release of energy without even being tough for our body to digest.

  1. Nuts & seeds: 

The nutrient-dense foods contain high amounts of protein, fiber, micronutrients, and unsaturated fats, such as magnesium and Vitamin E. They are calorie-dense and result in exceeding the requirements of their energy. The most prominent examples of these are walnuts, sunflower seeds, almonds, and chia seeds.

Sanket Goyal
the authorSanket Goyal