Nutrition for BJJ: What to Eat Before & After Training

Brazilian Jiu-Jitsu is one of the most demanding sports when it comes to energy systems. A typical session involves both aerobic and anaerobic work, plus the mental demands of problem-solving under fatigue.

Before training, focus on easily digestible carbohydrates with a moderate amount of protein. A banana with peanut butter, rice cakes with honey, or a small wrap with chicken are all solid choices. 1-2 hours before training to avoid discomfort on the mats. For a quick energy boost before training, consume easily digestible carbohydrates 30-15 minutes before. Think a small handful of dried fruit, jelly sweets or isotonic sports drink.

After training, prioritise protein for muscle repair and carbohydrates to replenish glycogen stores. A meal with lean protein, a carbohydrate and vegetables is ideal within 1-2 hours post-session.

Hydration is also critical and often very underestimated. Aim to drink at least 500ml of water in the hour before training and sip throughout the session if possible. Is your session longer than 60 minutes? Start drinking an isotonic sports drink halfway throughout the training.

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