Nutrition for Jiu-Jitsu

Over the past several years I have made a reasonably in-depth examination of nutrition for jiu-jitsu and its effect on my training., using my body and my jiu-jitsu as a case study. Recently, after several conversations with black-belt jiu-jitsu instructor Marc Walder, I began to take my nutrtion even more seriously. Below I will attempt to outline what I have experienced and discovered. I am not claiming it is absolute truth, only a truth that resonates with me. You do not have to believe anything I say. Research it for yourself, and more importantly, test it subjectively.

Foods to Avoid

Sugar
According to many nutritional experts, sugar is one of the main causes of inflammation in the human body. It doesn’t take much intelligence to realize that inflammation is a jiu-jitsokas’ enemy. Hard training itself leads to inflammation which requires requires plenty of rest, so adding a dietary cause of inflammation is unwise. Note that sugar takes many, many forms. Check your food labels for the following, all of which are just forms of sugar: Glucose, Glucose Syrup, Fructose, High Fructose Corn Syrup, Invert Sugar, Dextrose, Maltodextrin and Sucrose.

Excessive Quantities of Meat
Although I am almost completely vegetarian, I do believe that a small amount of meat has its place in a fighters’ diet. Most westerners however, plan their diets around meat, chicken and fish. Meat is quite taxing on the stomach, requiring a lot of energy to digest. This is energy that could be used for training and recovery. Also, most meat available today is a far-cry from the food that our ancestors were eating. It is derived from animals that have been mistreated and injected with steroids and hormones, all of which indirectly enter the system of the consumer and can cause negative effects. If you eat meat, try to limit the amounts, and ensure it is of high quality, preferably organic and free-range.

Excessive Dairy Products
Contrary to popular belief, you do not need dairy products for calcium. This is a fallacy perpetuated by the dairy industry. Many studies have shown that the calcium in dairy products actually leeches calcium from the bones, causing them to become brittle. Evidence of this is the relatively low incidence of osteoporosis in nations with minimal dairy consumption. As a jiu-jitsu practitioner, the strength of your skeletal structure is paramount, so eating something that may weaken it is counter-productive. Dairy products are also extremely acid-forming in the body. An overly acidic body is prone to rapid muscular fatigue, which I am sure you will agree is not something you want during your jiu-jitsu career.

Large Meals
Rickson Gracie once said that the biggest workout your body does on a daily basis is digestion. It logical to assume that the larger the portion of food you consume, the greater the tax on your system. This is why we usually become sleepy after a big meal. The less food you have in your system, the more of your resources can be devoted to training.

Processed Food Products and Preservatives
The body is an organism which functions most efficiently on nutrients derived from food consumed in its natural state. Candy, soda, crackers, meal replacement bars, breakfast cereals and the like are not food, they are food products. They are very often devoid of nutritional value and do little to satisfy hunger or the requirements of the body. This is why you can eat 15 cookies in a row and still be hungry. It is wise to try and eat food that has undergone little or no processing. An apple is far superior to apple fruit roll-up. Freshly squeezed orange juice is better than the pasteurized, bottled version, and a whole orange is better yet. Avoid anything with chemical names on the label. These substances are toxic to the body and will hold you back as a fighter.

Foods to Enjoy

Fruit and Vegetables
Raw or lightly cooked fruit and vegetables are quickly and easily digested, provide large amount of energy, and contain high quantities of bio-available nutrients. The more raw, plant matter in your diet, the better you will feel, and the faster you will recover.

Nuts and Seeds
Raw, unsalted nuts provide an excellent source of protein. The most nutritious are Brazil nuts, almonds and walnuts. The least nutritious are peanuts and cashews. Be careful not to overdo it though, as excessive intake of nuts can make you feel sluggish.

Freshly Squeezed Juices
If you are going to drink anything besides water, try to make it freshly squeezed juice. The stuff you buy in a supermarket is not freshly squeezed juice. 99% of all boxed and bottled juice has been pasteurized at least once. This means it has been heated to a very high temperature, which destroys almost all of the vitamin and mineral content and renders it close to sugar-water in nutritional value. Also, once juice is squeezed it oxidizes very quickly, so it’s best to consume it immediately. Invest in a juicer – a glass of fresh juice before a training session will provide energy and a glass afterwards will replenish it.

Fasting

Most of us eat too much and too often. Our systems are overburdened by all the food and chemicals we subject them to. Fasting gives the body a chance to divert its resources from digestion to healing. If you have the will power to make it through a 24 hour fast, you will be amazed at how good you will feel. If this is too much for you, see if you can skip a meal every now and again. The trade-off for a little hunger will be increased energy and clarity of mind, two things invaluable to a jiu-jitsoka.

In closing, it is not easy to eat a clean, wholesome diet in the modern world. Unhealthy and tasty food products are marketed to us at every turn. Yet the benefits of a a moderate amount of effort and discipline with regards to food far outweigh the sacrifices.

I sincerely hope this information helps you on your path. Please let me know about your experiences with nutrition and training. At a later stage I will publish an article about the role of supplements in jiu-jitsu.