Fuel Your Rolls. Recover Faster. Stay on the Mats Longer.
Simple nutrition rules for new grapplers who want more energy, fewer injuries, and better performance—without obsessing over macros.
❌ Gassing out by round 2
❌ Feeling sore for days after training
❌ Training on an empty stomach (or junk food)
❌ No idea what to eat before or after class
❌ Confused by bodybuilding or weight-loss diets that don't fit BJJ
BJJ isn't just exercise — it's high-intensity, stop-and-go grappling.
If you eat like a normal gym-goer, your performance will suffer.
This isn't a meal plan, fad diet, or supplement pitch.
It's a practical system designed for beginners who want more energy, better recovery, and fewer injuries.
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BJJ nutrition basics (no overwhelm) → Know what actually matters
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How to eat before & after training → Roll harder without stomach issues
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Hydration rules most grapplers ignore → Instant performance boost
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Sample day of eating → Remove guesswork
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Fat loss, muscle gain, or maintenance adjustments → Eat for your goal
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Supplements that actually work → No wasted money
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Beginner do & don't checklist → Avoid common mistakes
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7-day BJJ-friendly meal ideas → Easy, repeatable meals
✓ New to Brazilian Jiu-Jitsu
✓ Training 2–5 times per week
✓ Feeling tired, sore, or inconsistent on the mats
✓ Unsure what to eat around training
✓ Wanting better performance without obsessing over food
If you're looking for a competition weight cut or elite-level macro plan, this isn't it — and that's intentional.
✓ More consistent energy during rolls
✓ Faster recovery between sessions
✓ Fewer nagging aches and injuries
✓ Better focus during technique and sparring
✓ Sustainable fat loss or strength gain
✓ Confidence that you're doing nutrition right
This guide is based on real training demands of BJJ: glycogen depletion, grip fatigue, nervous system stress, and recovery between sessions.
No extreme dieting. No supplements-first approach.
Just fundamentals that work on the mats.
Do I need to count calories or macros?
Not unless you want to. This guide is built around simple plate balance and timing—not spreadsheets. Perfect for beginners who want results without obsession.
Is this good for gi and no-gi?
Absolutely. The nutrition principles apply to all grappling styles—BJJ, submission grappling, judo, wrestling. Your body doesn't care if you're wearing a gi.
Can vegetarians use this guide?
Yes! The guide includes plant-based protein sources and meal ideas. The principles work whether you eat meat or not.
Is this about weight cutting?
No. This guide focuses on performance, recovery, and sustainable body composition. It's for training better—not extreme weight cuts for competition.
How long does it take to see results?
Most people notice more consistent energy within 1-2 weeks. Recovery improvements show up in 2-4 weeks. Body composition changes take 4-8 weeks of consistency.
Training is the stimulus.
Nutrition is the upgrade.