5 Great ways eating clean can boost BJJ performance

Are you a grappler who is looking to lose fat and build a lean, muscular physique? Well, you probably already know how much dedication, motivation, and hard work it might take for even the slightest of changes. 

If you’re planning on taking your conditioning to a whole new level, then all you need is regular training and ‘clean eating’. Whatever you may have heard before, we’re here to tell you that you don’t need any fancy ready-to-eat meals and diet sodas to become a grappling machine.

Men sparring

Less Is More – The Golden Rule

The nutrients and food we put into our bodies will definitely show up on the outside as well. If you plan on looking good and being agile on the mat, a great place to start is a beginner’s diet plan for Brazilian Jiu Jitsu

As you read on further, you’ll find that less is more when it comes to controlled diet plans! That being said, here are our top 5 tips. 

Top 5 Tips for a Diet Plan to improve your Brazilian Jiu-Jitsu performance

1. Avoid Sugar Whenever Possible

Incorporating this particular tip into your diet plan can prove to be quite tricky because, nowadays, sugar tends to be added to everywhere. They also tend to be a part of some healthy foods such as tomato sauces, yogurt, and salad dressings. 

What you can do is make sure you read the labels of retail products to look for the many names of sugar in their ingredients. The names that tend to appear in the ingredient list of products include glucose, molasses, corn syrup, maltose, and dextrose. All of these are to be avoided if you are putting together a diet plan for Brazilian Jiu-Jitsu.


2. Drink Lots and Lots of Water

This part of your diet plan for Brazilian Jiu-Jitsu is quite simple. All you would need to do is look for unflavored, unsweetened, and plain water. Steer clear of sports drinks, vitamin waters, lemonade, and iced tea. 

Diet drinks are usually sweetened with the help of aspartame, NutraSweet, and sucralose. Due to all of these ingredients, all of these diet drinks aren’t any better than regular sodas – in fact, these drinks may actually be worse!

Some studies have even proved that sugar-free sodas have a knack of confusing your body because they increase your caloric intake. As a result, they lead you towards problems such as diabetes and obesity along with a plethora of side effects.

3. Eat Loads and Loads of Colorful Veggies

Now that we know what you shouldn’t include in your diet plan for Brazilian Jiu-Jitsu, we can move onto what you definitely should include. The main component of your BJJ diet should be lots of veggies; we’re talking about stir-frys and salads with colorful vegetables such as cabbage, beans, sprouts, beets, carrots, cauliflower, green onions, peppers, kale, and broccoli. You should also know that rice and potatoes don’t really count as veggies and they are just lumps of starch. 

If we speak biochemically, then we’ll say that starch is just loads of sugar molecular and this goes against rule number one! Interesting fact: the world’s oldest man, Carmelo Flores Laura, who is 123 years old, eliminated noodles and rice from his diet. Instead, he just loads up on barley as they are known as ‘low glycemic food’. 

Low glycemic foods are just another way of saying that these foods have low sugar releases as opposed to starches and grains. This also means that they will bring about lower levels of blood sugar or lesser damage to athletes’ insulin systems. 

4. The More You Excel in BJJ, the Better Your Diet Needs To Be

Did you know that your body doesn’t really get stronger during training? It will start to gain strength after your training sessions when your body is in its recovery stage. The harder you train during your BJJ sessions, the more your body will need to recover. This is why you will have to up the ante on your diet plan for Brazilian Jiu-Jitsu as well. 

Better forms of nutrition pave the way for faster recoveries and you need to get your hands on more protein and carbohydrates in your system. Both of these will also need to be ingested half-hour after your BJJ session. 

Most athletes prefer using protein meal replacement shakes or powders but we would advise that the lesser processed foods you have in your diet the better. You should also know that having a great diet, even when you aren’t training that hard, is still a good idea. Building such a diet will serve you beautifully throughout your life and layoffs from your training sessions will be much easier to deal with. 

5. Most of the Supplement in the Market Are Garbage

Most companies, experts, and athletes can be heard saying that sports and health supplements usually have hidden agendas. These agendas aren’t really that well hidden and are quite obvious. In order to make more money, they try to force science into their additives in order to promise virility, smoother skin, faster reflexes, and bigger muscles.

Besides all of the above, every person who has invested in supplements will tell you that they cost a lot – which is why supplement companies exaggerate when talking about their results!

Remember – Everyone is Different

Whatever works for someone biochemically and psychologically may not work for the other. You have to mix and match with your diet plan for Brazilian Jiu-Jitsu in order to arrive at something that is perfect for your body. 

If you think you need a little more convincing, visit our website and find out everything you need to know about Brazilian Jiu-Jitsu, fitness diets, and so much more.

John Porter

John is a Brazilian Jiu-Jitsu Blue Belt and founder of Livermore Supply Co. When not training and competing in Brazilian Jiu-Jitsu tournaments, John enjoys learning languages, traveling to the warm parts of the world, and photography. Outside of Livermore Supply Co., John has a career in the technology field.

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