Optimize Your Diet For Jiu Jitsu Competition
You may not be quite at an elite Jiu Jitsu athlete’s skill level, but that doesn’t mean diet doesn’t matter. Making just a few crucial changes to one’s diet can help optimize performance in Jiu Jitsu Competitions, plus, in recovery afterwards.
Take a look at what one should eat on the day of a competition or a training session.
What To Eat Before Competition
One of the most important aspects in optimizing a diet for Jiu Jitsu Competition is when to eat.
Be sure to eat a pre-exercise meal less than three hours before beginning. This will allow enough time for the body to digest everything. This also alleviates the chances of being nauseated or uncomfortable while competing or training.
Though intense carbo-loading is unnecessary, be sure complex carbohydrates are in your pre-exercise meal. This provides slow and sustained energy to last through the entire BJJ session. These are found in whole grains, such as oats, brown rice and multigrain breads.
Best Snacks to Eat During Jiu Jitsu Competition
Snacks should ideally be eaten up to an hour before beginning training. These snacks include foods such as yogurt, eggs, and nuts. Fruit such as bananas, apples, and pears are great choices as well, since the carbohydrates are from natural sugars. These can give one an energy boost without being difficult for the body to digest.
While in a training session or between bouts, it is recommended to stick with sports drinks, energy gels, or snacks of similar textures. These are very easily digestible and won’t be heavy on the stomach.
What To Eat Post-Competition or Training
Though it may not seem important, what is eat after training or competition can make a huge impact on recovery. The ‘golden hour’ of recovery begins 30-60 minutes after stopping exercise. During this time, it is suggested to stick to smaller amounts of food for easier digestion. For instance, nuts are a great snack to eat during this time.
Protein is crucial to help in recovery, especially when in training. The meal eaten afterwards should include a large amount of protein. This will aid in muscle synthesis, and in recovery time. Lean meats such as chicken or turkey are great sources of protein.
Evidence has shown that pairing unsaturated fats with a protein-rich meal can help even more with recovery and reduce muscle inflammation. Look to foods such as eggs, avocados, and salmon for this. Focus on unsaturated fats, by perhaps having a glass of milk before bed or choosing a fattier cut of meat.
Stick to these basic rules to ensure your body has the best fuel possible for Jiu Jitsu Competition. Now, it is possible to choose the right diet that gives your body the energy required to compete at your best.