What To Eat Before Jiu Jitsu Training

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Jiu Jitsu is a physically demanding sport that requires a high level of energy, focus, and endurance. To perform at your best, it is essential to fuel your body with the right nutrients. But what should you eat before Jiu Jitsu to maximize performance without compromising your digestion? In this article, we will explore the best foods to eat before Jiu Jitsu training.

So let’s get started!


How long before Jiu Jitsu should you eat?

Timing is everything when it comes to pre-workout nutrition. Eating too close to your training session can cause digestive issues and leave you feeling sluggish and uncomfortable while eating too far in advance can lead to a drop in blood sugar levels and a lack of energy.

Ideally, you should eat a meal or snack that contains carbohydrates and protein around 1-2 hours before training. This will give your body enough time to digest the food and convert it into usable energy.


What should you eat for sustained energy?

For sustained energy, you want to focus on complex carbohydrates and lean protein. Complex carbs take longer to digest and provide a slow release of energy, while protein will help to prevent muscle breakdown.

Some examples of complex carbs include:

– Brown rice
– Quinoa
– Sweet potatoes
– Oats
– Whole-grain bread

For lean protein sources, you can try:

– Chicken breast
– Turkey breast
– Lean beef
– Tuna
– Eggs

You can combine these food items in different ways to create a meal that will sustain your energy levels throughout your training session.


What should you eat for quick energy?

If you need a quick boost of energy, you can opt for simple carbohydrates. These are easy to digest and will quickly provide energy to your muscles. However, keep in mind that simple carbs will be burned quickly, so it’s best to use them in combination with complex carbs.

Some examples of simple carbs include:

– Dried fruit
– Bananas
– Apples
– Honey
– Energy bars


What should you avoid eating before Jiu Jitsu?

Before Jiu Jitsu training, it’s important to fuel your body properly to have the necessary energy and avoid discomfort during your workout. Here are some foods you may want to avoid eating immediately before Jiu Jitsu:

  1. Heavy or greasy meals: Foods that are high in fat or heavy can lead to digestive discomfort and make you feel sluggish during training. Avoid consuming foods like fried foods, fast food, or large portions of meat.
  2. High-fiber foods: While fiber is generally good for your digestive system, consuming too much of it before training can lead to bloating, gas, and discomfort. Foods like beans, lentils, broccoli, cabbage, and bran cereals are examples of high-fiber foods to avoid in large quantities before Jiu Jitsu.
  3. Spicy foods: Spicy foods can cause indigestion or heartburn, which can be particularly uncomfortable during physical activity. It’s best to avoid consuming spicy dishes, hot sauces, or peppers before your training session.
  4. Carbonated drinks: Carbonated beverages can cause gas and bloating, which can be distracting and uncomfortable during Jiu Jitsu. Opt for still water or other non-carbonated, non-caffeinated drinks to stay hydrated.
  5. Large amounts of caffeine: While a moderate amount of caffeine can provide a performance boost, excessive amounts may lead to jitters, increased heart rate, or digestive issues. It’s best to moderate your caffeine intake and avoid consuming large quantities of coffee, energy drinks, or pre-workout supplements right before training.
  6. New or unfamiliar foods: It’s generally not advisable to try new or unfamiliar foods right before Jiu Jitsu. Your body may react unpredictably to certain foods, leading to digestive issues or allergies that could disrupt your training.


What about hydration?

Hydration is key to performing at your best in any athletic activity, and Jiu Jitsu is no exception. You should aim to drink at least 16 ounces of water 2 hours before training and another 8 ounces 15 minutes before.

If you’re training for more than an hour, you can also consider drinking a sports drink to help replenish electrolytes lost through sweat.


What if you have dietary restrictions?

If you have dietary restrictions, it can be a challenge to find the right foods to eat before Jiu Jitsu. However, there are still plenty of options available.

For example, if you follow a vegetarian or vegan diet, you can get your protein from sources such as tofu, lentils, and beans. If you have celiac disease or gluten intolerance, you can try gluten-free sources of carbohydrates such as quinoa, rice, and gluten-free bread.

If you’re not sure what foods are safe for you to eat, it’s always best to consult with a registered dietitian who can help you create a meal plan that meets your specific needs.



In conclusion, the key to eating before Jiu Jitsu is to focus on nutrient-dense foods that will provide sustained energy. Complex carbohydrates and lean protein are ideal, but simple carbs can also be used in moderation for quick energy boosts. Avoid fatty or greasy foods, spicy foods, and dairy products to prevent digestive discomfort. Finally, hydration is critical, and those with dietary restrictions can still find plenty of options available with help from a registered dietitian.

Maxim Tzfenko

Maxim Tzfenko

"I live and breath Martial Arts"

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