Best Diet Plan That Will Help You Get in Shape For Brazilian Jiu-Jitsu 

Being an athlete, you need to work hard on yourself. This means that you might be spending more than 60 minutes in the gym working out every single day. Apart from this, you should also stay active and participate in daily activities. All these will also be using calories to keep up with the increase in calorie burn-out rate, so you must eat more as well. It is not just about the quantity of food you eat, according to BJJ (Brazilian Jiu-Jitsu) instructors; it is also about the quality. Junk food, fried food, or simply eating too many sweets can provide extra calories, but this is not healthy.

When you are working on the mat, your muscles are going through a lot of wear and tear. Apart from this, you are getting engaged in stressful workouts that will assess your bone density, body strength, and the energy you hold in the core. These things necessitate enough food, both in terms of quality and quantity. Whereas most people believe that eating is all about a single, monotonous ingredient, you’ll be surprised to learn that there are a plethora of things you can add to your food that will not only keep you energized but also keep you from feeling bulky or filled.

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With the help of this article, you will be able to know in detail about the basic food divide that we all must follow to stay healthy. Apart from this, we will also discuss why you need to eat better for BJJ. We have also listed down some important tips that can help you become the best at BJJ. For the beginner who cannot afford a dietician, we have also listed down a simple diet plan that can be helpful.

How Can Food Help With BJJ? 

For better performance, your body needs to stay energized which is the reason you need good food. Your balanced diet idea means that your body is not only getting all the macronutrients that are especially needed by the body, but you are also giving your body enough micronutrients that will help you keep your organs in better shape. For a person who stays at the same place without moving too much, food is not the issue, however, an athlete needs to stay moving which is the reason they need some food for just staying on feet whereas other food constituents will help you to keep your bones and muscles healthy.

What Does A BJJ Diet Need To Contain?

For a BJJ professional, the diet needs to contain all the macronutrients as well as micronutrients. It should consist of carbs, fats, protein, vitamins, minerals, water, and fibres. To make it exactly good for the BJJ professionals, you need to get something that is:

Good for Recovery

The food that will help you receive faster after you have trained means something that will help you feel less sore. You need to have a good amount of protein so that after recovery your muscles built-in is much stronger than before.

Good for Energy

For energy, you need something that will help your blood sugar level improve and stay optimum. That is the reason you need some carbs in your food. Most people simply skip carbs which is the reason they feel fatigued very easily.

Good for Fatigue Management

For fatigue management, you need to stay hydrated so that you don’t lose too much water. This means that you need to eat more but also drink more. However, it is better to stick to natural drinks like fresh juice as compared to energy drinks that are available in the market.

Good for Long Term Energy

For long-term energy, carbs might not be a very good option. This is the reason you need to add fat content as well. With the help of fat, you will be able to stay energized for a longer time. 

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Best Tips to Help You Select Your Food for BJJ 

You might be able to find a lot of simple tips for nearly every game related to the diet. Most tips just focus on the fact that you should eat healthily or get a balanced diet with more focus on minerals and vitamins. Some of the best tips that most BJJ professionals will offer include:

• Skip energy drinks, because they contain a lot of sugar. Before working out, stick to normal water or protein shakes so that you can have energy and still you can stay hydrated.
• Eating before a workout is good, however, do not eat junk food or anything heavy. If you want to eat something heavy, then wait for 30 minutes so your body can digest it and start working out.
• Stick to simple carbohydrates that will help you stay energized during the workout, and you don’t feel low. 
• Try to add superfoods that are rich in vitamins, minerals, and nutrition but low in calories. This includes greens and broccoli.
• Eat more protein than fat. Try to incorporate meat, chicken, and fish into your diet.
• Use egg and good fats in your food in the form of yolk, avocado, olive oil, etc.
• Try to eat carbs that have a low glycemic index before going for the training.
• Drink a lot of water so that you don’t dehydrate. Most people faint on the mat because they sweat too much.
• Use milk with fortified calcium and potassium.
• Use daily vitamin supplements.

The Bottom Line

In short, your BJJ journey will be incomplete without the other exercises that will help you with skill-based training and the diet that will keep you energized. We have seen that most people do not understand the balance that an athlete needs to keep in mind while practicing the game. There is no doubt that you need to eat before your workout, but this also doesn’t mean that you need to stuff yourself up before working out. There needs to be a simple balance between what you consume and how much you work out. In the case of bodybuilding, the idea is to eat more and with a plus balance, so you don’t burn all. In the case of BJJ, you can burn it all because this does not require you to be bulky, instead, it requires you to be lean but strong.