Hi,
Ever notice how your rolling partner seems fresh in the last round while you’re already breathing through your eyelids by round 2?
You may blame “bad cardio,” but that’s not always the real problem.
Most new grapplers are simply training on the wrong fuel. Either they show up on an empty stomach, or they smash something heavy 30–60 minutes before class and feel like a washing machine full of bricks during warm-ups.
Here’s what changed for me—and what can change for you: About 8 months into BJJ, I hit a wall. I was training 3x per week, but by round 2 of rolling, my energy would just… evaporate. My coach kept saying my conditioning would improve, but it didn’t. I’d watch other white belts who’d been training the same amount as me stay sharp the entire class while I was gassed.
I figured it was a genetics thing. Maybe I just wasn’t “built” for this.
Then one of the upper belts pulled me aside after class and asked one simple question: “What did you eat before class?”
I told him: “Nothing, I came straight from work.”
He laughed. “That’s your problem.”
The next week, I showed up with a turkey sandwich and banana I’d eaten 2.5 hours before class. I didn’t change my conditioning work. Didn’t add any training. Just ate something beforehand.
That roll was completely different.
I had energy in round 3. I could actually think during rolling instead of just surviving. My instructor noticed too—said my movement looked “sharper.”
I was shocked it was that simple.
Over the next month, I dialed in when to eat (2–3 hours before), what to eat (protein + carbs + veggies), and what to eat after (quick recovery meal).
The results:
Energy stopped crashing mid-class.
Soreness dropped by about 60% (less inflammation).
I actually enjoyed rolling instead of dreading the second half.
Rolled faster, made better decisions, got submitted less.
It wasn’t magic. It was just fuel.
Once you fix what you eat before and after training, everything changes:
More energy in every round
Faster recovery between sessions
Fewer annoying “why does my body hate me?” aches and pains
Better focus during technique (your brain needs fuel too)
Over the next few emails, you’ll get a simple BJJ-focused nutrition framework:
No macro spreadsheets.
No miserable “fighter cuts”
Just practical rules for hobbyist grapplers who want more gas and less guesswork.
The same framework I wish someone had told me on day one.
Tomorrow, you’ll see exactly how to structure your meals so you’re actually fueling your rolls instead of sabotaging them.
Train smart,
Ben—The Grappler's Toolkit
P.S. Hit reply and tell me: what’s your biggest struggle right now—energy, recovery, or weight management? Your answer helps me know what to focus on next.