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Tips for Eating the Right Foods Before Training Jiu Jitsu

Jiu Jitsu is a martial art that requires physical and mental strength. It is a demanding sport that challenges your endurance and agility. Practicing Jiu Jitsu can be very intense, and it’s essential to feed your body with the right nutrients to stay energized and focused during training. In this blog post, I will share some tips on what to eat before practicing Jiu Jitsu.



1. Eat a Balanced Meal Before Training

It’s essential to have a balanced meal before training. Your meal should contain carbohydrates, protein, and healthy fats. Carbohydrates provide energy, while protein helps build and repair muscles. Healthy fats provide sustained energy. Examples of a balanced meal include brown rice with grilled chicken and avocado, or salmon, sweet potato, and broccoli.


2. Hydrate Before, During, and After Training

Hydration is crucial when practicing Jiu Jitsu. You need to ensure that your body has enough fluids for optimal performance. Drink water before, during, and after training. If you’re training intensely for more than an hour, an electrolyte drink can help replenish lost fluids.


3. Avoid Heavy and Spicy Foods Before Training

Avoid eating heavy and spicy foods before training. These foods can make you feel sluggish and uncomfortable during training, making it difficult to perform at your best. Foods with high fat content, such as pizza, can also cause digestive discomfort. Stick to light, easily digestible foods such as oatmeal, fruits, and vegetables.


4. Timing Matters

Timing is key when it comes to eating before Jiu Jitsu. You need to eat at least an hour before training to allow for digestion. Eating too soon before training can cause discomfort, while eating too late can leave you feeling hungry and low on energy. Plan your meals ahead of time to ensure that you eat at the right time.


5. Snack Smart

If you feel hungry between meals, choose snacks that are nutrient-dense and easy to digest. Good options include fruits, nuts, and protein bars. Stay away from sugary snacks, candy, and junk food.



All in all, eating the right foods before practicing Jiu Jitsu is essential for optimal performance. A balanced meal containing carbohydrates, protein, and healthy fats, staying hydrated, avoiding heavy and spicy foods before training, timing your meals, and snacking smart are all strategies that can help you power up your grappling sessions. Remember to always listen to your body, and adjust your diet as needed to maintain optimal performance. With the right nutrition, you can power up your Jiu Jitsu game to it’s full potential!


-Sunny B



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