A well-balanced meal before a Brazilian Jiu-Jitsu (BJJ) competition day helps you stay energised, focused, and prepared for the physical demands of the tournament. Whether you’re stepping into your first BJJ competition or a seasoned competitor, understanding the role of nutrition in BJJ performance and what to eat before a Jiu-Jitsu tournament can make all the difference.
Side note: Before adjusting your diet or hydration plan, always talk to your coach or healthcare professional. The best advice we can give is to listen to your coach before the competition. They are the ones who understand your background, performance, and body more than anyone. Please use this guide as a general reference and check with them first about your concern.
Before Your Match: Nutrition and Hydration Strategy
Pre-Competition Meal (3-4 Hours Before Your First Match)
Your pre-competition meal should provide sustained energy without causing digestive distress. The goal is to fuel your body effectively for the match while keeping your stomach calm and balanced.
Weight Check
Check your weight after waking up in the morning to ensure you are on target or have a little room to spare. A few extra kilograms are great, as many competitions, especially following the IBJJF model, require weigh-ins close to the start time of the competition (usually 45 minutes before your first match). If under the limit, focus on hydration. If you have room, a balanced breakfast is what you need.
A breakfast of mainly low-GI carbohydrates with healthy fats is ideal. Oats with a spoonful of natural peanut butter would be an excellent option. A whole-grain toast with avocado or a small serving of quinoa and vegetables can be an alternative.
Post Weigh-In (30-45 Minutes Before Your Match)
Immediately after weighing in, you have a small window of time, approximately 30-45 minutes, to rehydrate and refuel before your first fight. It is vital during this time not to overhydrate or overeat, as poor fueling can lead to cramping, lethargy, or other digestive problems during the match.
Rehydration: You need to rehydrate immediately after the weigh-in, so drink water or a sports drink to restore lost fluids. This is crucial for both hydration and performance. Make sure you’re sipping water steadily, as dehydration can impair your energy levels and focus.
Refuelling with Liquid Carbs: Focus on easily digestible, fast-acting carbohydrates to quickly restore glycogen stores. A liquid carb drink with low osmolality—easy on the stomach, quick to digest—is the best. You may need 60-100g carbs in around 1500ml water, depending on your size. A good strategy could be 50g of carbs in 600ml of water straight after the weigh-in and another 50g during your warm-up in 1000ml of water.
Solid Food Option: Other athletes prefer solid food after weigh-ins. If this is your route, go for easily digestible options such as white rice, bananas, or plain oatmeal. Avoid heavier or high-sugar foods like pasta, sandwiches, or protein bars, which might cause digestive discomfort.
Pre-Competition Meal Guidelines: What to Include
An ideal pre-competition meal strikes the perfect balance between energy provision and digestion:
Carbohydrates: Carbs (whole grains, starchy vegetables) provide sustained energy over a long and usually quite intense grappling session. These will keep you through a tournament.
Protein: A moderate amount of protein in the pre-comp meal would help maintain muscle strength without heavy satiety. Eat lean meats like chicken and turkey, fish, eggs, or plant-based sources like tofu or legumes.
Healthy Fats: Adding healthy fats in small portions, including avocados, nuts, or seeds, can provide extra long-lasting energy without causing digestive slowdowns.
Low in Fibre: High-fibre foods should not be consumed before your fight to avoid discomfort during the match. Instead, pick low-fibre foods that are easily digested and will prevent bloating.
Meal Ideas: Balanced Pre-Competition Options
Following are a few pre-competition meal ideas that offer the right nutrient balance to sustain energy:
Turkey and avocado sandwich on whole wheat bread
Quinoa and vegetable stir fry
Overnight oats with fruit and nuts
Grilled chicken with sweet potato and steamed vegetables
Tofu and vegetable stir fry with brown rice
Whole wheat pita filled with hummus, vegetables, and grilled chicken
Avocado and egg toast on whole-grain bread
Greek yogurt with fruit and nuts
Grilled salmon and vegetable skewers with quinoa or brown rice
Golden Rule for Competition Day
The golden rule of competition day is never to try anything new. Stick with what your body is used to; if you want to improve your diet, gradually change it throughout the training cycle instead. The best diet for Jiu-Jitsu is well-rounded and full of nutrients to prepare yourself well for competition.
Approaching competition, you should not have extreme changes in diet. Don’t crash diet or severely cut weight during the final weeks before your competition, as it could negatively affect performance and result in serious BJJ injury.
Between Fights: Maintaining Your Energy
There will be very little time between matches, so quickly refuelling and keeping energised without feeling sluggish will be important.
Carb Drinks: Most competitors take a carb drink that contains around 50g of carbs in two litres of water between fights. You can do the same to get a quick energy boost without feeling too full or sluggish.
Solid Food: Solid food between Jiu-Jitsu fights isn’t generally recommended, as this can make you feel heavy. If there is an extended break between divisions, however, solid food may be acceptable. Chicken and white rice are easily digestible, providing steady energy.
Hydration: Continue to drink water throughout the day. Stress and nerves on competition day will cause an increase in urination, so proper hydration is key. Clear urine is the best sign of being properly hydrated.
Best Snacks Between Matches:
Electrolyte-based sports drinks
Bananas or other easily digested fruits
Coconut water consumed with light food sources such as salted nuts or raisins
Low-carb electrolyte drinks with a serving of lollies/gels
Summing It Up
Proper nutrition is the foundation of peak performance in Brazilian Jiu-Jitsu competitions. From the pre-comp meal to between-match snacks, proper nutrition can be a real competitive advantage.
We are passionate about helping our students achieve their goals both on and off the mat at Locals Jiu Jitsu Zetland. Join our programs and become part of a community that values hard work, camaraderie and continuous improvement. We look forward to training with you!
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