Today Brazilian Jiu-Jitsu (BJJ), inspired by Judo, is one of the most popular combat sports. It focuses heavily on ground fighting techniques and requires immense physical and mental endurance.
As more athletes discover this incredible sport and the eagerness to perform on the mats or in the tournaments rises, one question keeps popping up: What are the best foods for BJJ athletes to boost their performance?
When I first began BJJ, I was captivated by the art, and like many beginners, I wondered what foods could help me perform better. After researching and experimenting, I’ve discovered some key options that can make a big difference on the mat.
In this article, I will share my top 7 picks for foods that enhance BJJ performance and explain why these choices are essential for your diet.
DISCLAIMER: I’m not a nutrition specialist. What I share is based on personal experience and research. Always consult a healthcare professional, especially if you have allergies or dietary concerns.
What are the Best Foods for BJJ Athletes?
Brazilian jiu-jitsu is no joke. I still remember my first few classes—I couldn’t walk straight for almost a week. My legs were wrecked, especially my hamstrings and glutes. All that rolling and learning how to break fall really took a toll.
And that was just the basics. Once I started sparring with a partner, it felt like a whole new level of pain. Every joint in my body ached, and I was constantly starving after training sessions.
Back then, I had no clue what to eat to fuel my body for better performance. I was eating everything in sight, and it didn’t take long for my performance to suffer. It took me months to figure out what foods helped me recover and improve.
After years of trial and error, I’ve finally nailed down the best foods for BJJ athletes—foods that give you the energy to push through training and help your body recover faster.
In this article, I’ll share my top 7 picks that’ll not only boost your performance but also keep you coming back stronger.
To keep things simple, I’ve broken down my list based on two key areas:
- Pre-training needs: Foods that provide sustained energy and keep you fueled during your session.
- Post-training recovery: Foods that speed up recovery and help rebuild muscle after you’ve pushed your body to the limit.
Pre-training Needs
Ever gassed out during a tough roll or felt sluggish halfway through training? Your pre-training meals might be to blame. For BJJ athletes, getting your nutrition right before hitting the mats can make or break your performance. Let’s get strategic.
Your body needs a few key nutrients to stay fueled:
Carbohydrates
Carbs are your body’s primary fuel source. For high-intensity activities like BJJ, carbs provide both quick and sustained energy. They also replenish glycogen (your muscles’ energy reserves), which is crucial for endurance. Some excellent sources include:
Oats
Whole grain bread
Rice
Fruits (bananas, apples, berries)
Sweet potatoes
Tip: Have a banana or a bowl of oatmeal an hour before training for a quick energy boost.
Protein
Why protein before training? It helps with muscle repair and prevents muscle breakdown during those long, grueling sessions on the mats. Plus, it gives you the strength to throw your opponents! Top protein sources include:
Eggs
Lean meats (chicken, turkey)
Salmon and tuna
Greek yogurt
Plant-based proteins (tofu, lentils)
Try this: Scrambled eggs on whole-grain toast with some sliced bananas for a balanced meal.
unsaturated Fats
Fat usually takes time to digest, thus its not a good option as pre workout.
However Unsaturated fats provide slow-releasing energy, which is great for longer workouts. Just don’t overdo it right before training, as too much fat can slow digestion. Try:
Avocado
Nuts (almonds, walnuts)
Seeds (chia, flax)
Nut butter (almond, peanut)
Olive oil
Caffeine
A recent study shows that consuming caffeine in doses of 3–6 mg/kg body mass, 60 minutes before workout shows
“Small to moderate benefits of caffeine use include, but are not limited to: muscular endurance, movement velocity and muscular strength, sprinting, jumping, and throwing performance, as well as a wide range of aerobic and anaerobic sport-specific actions”
Creatine
If you’re combining BJJ with strength and power training, creatine is key. It boosts ATP production, which improves strength and performance. You can find creatine naturally in:
Red meat
Fish
Post-Training Recovery
After an intense BJJ session, your body is begging for recovery fuel. To keep improving and come back stronger, the right post-workout nutrition is key. The best foods for BJJ athletes will help repair muscles, restore energy, and rehydrate your body, setting you up for your next class.
Protein and Carbohydrates
Protein is essential for muscle repair, while carbohydrates help replenish glycogen—the energy your muscles burn during training. A balanced post-workout meal combining both is crucial for recovery.
Best sources:
Protein: Chicken, turkey, fish, eggs, Greek yogurt, plant-based proteins
Carbs: Rice, sweet potatoes, oats, whole grains, fruits
Try this: Grilled chicken with brown rice and steamed broccoli for a balanced recovery meal.
Electrolytes and Water
After sweating it out on the mats, you lose electrolytes like sodium, potassium, and magnesium. These are critical for maintaining fluid balance and preventing cramps. Rehydrate and restore electrolytes with:
Coconut water
Leafy greens (spinach, kale)
Bananas
Nuts and seeds
And don’t forget: water is your best friend! Hydration supports muscle recovery and flushes out toxins. Drink water throughout the day, especially after training.
Quick tip: Blend coconut water, spinach, and a banana for a refreshing post-training smoothie that restores electrolytes and carbs.
Antioxidants for Recovery
Intense BJJ training can lead to muscle soreness, inflammation, and even joint pain. Antioxidants fight free radicals and reduce inflammation, speeding up your recovery. Include these antioxidant-rich foods in your post-workout routine:
Berries (blueberries, strawberries)
Dark leafy greens (spinach, kale)
Citrus fruits (oranges, grapefruits)
Nuts and seeds
Best Foods for BJJ Athletes: My Top 7 Picks
Based on the above criteria, I’ve picked 7 foods that will not only help fuel your pre-training diet but also aid in your post-training recovery and energy retention. And don’t worry—I’ve considered availability and price, so you won’t have to jump through hoops to get your hands on these foods.
These options are versatile. You can enjoy them as a single meal, a snack, or mix them into different recipes. Let’s dive into my top picks:
Brown Rice
A complex carbohydrate, brown rice digests slowly, providing a steady release of energy to keep you going during those long, intense training sessions. It’s perfect for maintaining stamina and is also packed with magnesium, phosphorus, and B vitamins, which are all essential for muscle recovery and overall health.
How to use it:
Don’t overdo it though—about 1 cup of rice 60-70 minutes before training works best for me. I like to pair it with chicken and spinach, which gives me a well-rounded, energy-packed meal. Try it and see how you feel!
Nutrient Highlights: Complex carbs, magnesium, B vitamins
Banana
This is one of my all-time favorite foods—cheap, tasty, and packed with natural sugars like fructose, glucose, and sucrose. Bananas give you that quick energy boost you need for BJJ, especially when you’re running low after a long day. Plus, they’re loaded with potassium, an electrolyte that keeps your muscles functioning properly and helps prevent post-training cramps.
How to use it:
Bananas are great on their own as a snack or toss them into a smoothie for a quick pre-training energy boost. Perfect for staving off that muscle soreness after training too!
Nutrient Highlights: Potassium, natural sugars
Egg
Eggs offer a fantastic balance of protein and healthy fats, giving you sustained energy during training. The high-quality protein in eggs helps preserve muscle during tough sessions, while B vitamins and choline boost energy metabolism. They’re also great for muscle recovery after training.
How to use it:
I love adding one egg to about 1.5 cups of rice for a light meal about an hour before training. Eggs are super versatile—scramble them, boil them, or throw them into a stir-fry. You can’t go wrong!
Nutrient Highlights: High-quality protein, healthy fats, B vitamins
Spinach
If brown rice leaves you feeling too full before training, spinach is an excellent alternative. Packed with vitamins A, C, and K, as well as minerals like iron and magnesium, spinach helps boost your energy levels and improve muscle function. The iron helps with oxygen transport to your muscles—super important during those grueling rolls.
How to use it:
I usually throw spinach into my post-training meals with chicken or eggs. You can also blend it into a smoothie or use it as a base for salads. It’s light but nutrient-dense, perfect for a pre- or post-training snack.
Nutrient Highlights: Iron, magnesium, antioxidants
Salmon
Salmon is a top choice for BJJ athletes because it’s loaded with omega-3 fatty acids, which help reduce inflammation and support joint health—crucial for staying flexible and mobile on the mats. It’s also a great source of protein to keep your muscles fueled during training, and its moderate fat content provides lasting energy.
How to use it:
Salmon works well with a side of brown rice or sweet potatoes. I usually bake or grill it and add it to a salad or a bowl of rice. You’ll feel the difference in your joints after a few meals of this!
Nutrient Highlights: Omega-3 fatty acids, protein, healthy fats
Chicken
Ah, chicken. Our go-to protein. But I’m not talking about fried chicken here—I mean lean, boneless, skinless chicken breast. It’s a fantastic source of lean protein that supports muscle maintenance during tough training sessions. When paired with complex carbs like brown rice, it creates the perfect balance of protein and carbs to fuel your workout.
How to use it:
I often grill or bake chicken and toss it into rice or salads for a balanced meal. It’s also great for post-training recovery because it helps rebuild those tired muscles quickly.
Nutrient Highlights: Lean protein, low fat
Dates
Dates provide an immediate burst of energy thanks to their natural sugars. They’re rich in glucose, fructose, and sucrose, providing a fast energy boost that won’t weigh you down before training. Dates are light, making them perfect for a quick snack if you’re heading to the gym straight from work. Plus, they’re high in potassium, which helps prevent muscle cramps during those long sessions.
How to use it:
I keep a small pack of dates in my gym bag. A couple of dates right before training or during a short break between sessions helps keep my energy levels up. They’re also great for recovery, thanks to their vitamins and minerals.
Nutrient Highlights: Natural sugars, potassium, magnesium
At the end of the day, BJJ demands both physical and mental endurance, and what you eat plays a huge role in how well you perform and recover.
These 7 foods are my go-to choices that have helped me push harder on the mats and bounce back faster after tough sessions.
Give these foods a try, mix them up in your meals, and see how they help you roll stronger and recover quicker. Keep training, keep eating smart, and stay sharp on the mats!