What Is a Balanced Diet for BJJ Training?

What Is a Balanced Diet for BJJ Training?

Grappling is a pretty hectic sport. According to research, most people end up losing a lot of weight within the first three months of a workout. This is mainly because BJJ is an intense workout that involves the whole body and as a result, you will end up burning more calories than any other exercise. Another important thing is that while training for BJJ, injuries are very common especially during the learning phase.

For healing and replacing the bruised cells, the body has to burn some extra calories and this also contributes to weight loss. If we look at the human body, the overall equation is very simple. You need to eat exactly what you can exert later through the workout. In most cases, people binge eat certain food items because of the taste and do not eat other food items enough. As a result, the body faces a deficiency of minerals, vitamins, and macronutrients.


Before jumping into the BJJ diet and how you can adjust your diet according to the food plate, you need to focus on the idea of a balanced diet. The concept of a balanced diet is very important because it helps in understanding the food alternatives that offer similar benefits. Our body mainly needs seven macronutrients and some micronutrients as well.

The macronutrients are needed by the body in bulk, this includes, proteins, carbs, fats, fiber, water, vitamin, and minerals. On the contrary, our body needs micronutrients in traces, this includes iron, zinc, phosphorus, magnesium, etc. all these things are important for proper functioning, even simple micronutrients that are required in traces are very important for helping the body to perform daily functions.

With the help of this article, we will mainly explore the best food options for athletes, especially grapplers. Since the muscle workout is much more and the whole body is involved, we will list down some food items that you must add to your diet. Apart from this, we will also add some easy food alternatives for BJJ fighters who are vegan or vegetarian.

Important Dietary Elements to Add To a Grapplers Diet

For a grappler to perform well, the main focus needs to be on a balanced diet. This means that he needs to have a good diet that must keep him full throughout the fight and also helps with the healing process. Apart from this, bones, nails, and hair also get affected so diet for strengthening them must also be added to the list.



It is a myth that carbs are not important. Carbs help in keeping the stomach full and release energy slowly as compared to other food items. With the help of carbs, your body will be able to have energy for a long time and you will be able to fight better. Carbs are also good for the mind so you will see that body is in full sync with the body.


Protein is very important for the diet of a grappler. The main reason is that protein helps strengthen your hair, nails, and skin. Another important thing is that muscles are made of protein and so missing out on protein will result in weight loss and bad health. Food items like chicken, egg, meat, fish, etc. are very important protein sources.

Calcium and Dairy Supplements

Dairy is very important for the human body because it helps in supplying calcium, phosphorus, potassium, magnesium, etc. all these elements are very important for the bones and also help with the body’s health. Most people think that dairy is not important for the body so they end up using soy milk, almond milk, etc. but plant-based milk does not offer the same advantages. On the contrary, you will soon feel that your body is getting affected. The best option is to use supplements for calcium, potassium, phosphorus, etc. so that your bones can stay healthy.
What Are Vegan Substitutes?

For the carbs, vegans do not have to struggle too much because almost all the vegetable food items have fiber and carbs in them. However, most people struggle with portion sources because vegetables have no protein. For this, you can use legumes, pulses, kidney beans, and other vegan protein substitutes especially tofu? Another important thing to add to the diet is nuts, fruits, and fresh vegetables. These food elements will help you add minerals, vitamins, and all the micronutrients to your body and you will be able to perform better.

Bottom Line

To sum it all up, the understanding of a balanced diet and its alternatives is very important. Most people do not like the taste of certain food items that are very important for our bodies. To help the body acquire the same elements from other food items, you need to have some food alternatives in your mind.
bjj diet

For athletes, a protein-packed diet is very important but since vegans do not eat meat, fish, chicken, or eggs, they need to rely heavily on the plant source for their protein. It is best to consult a proper nutritionist because the food requirements are highly dependent on your height, weight, metabolism rate, and gender. Apart from this, you will be able to customize the food items according to your taste.


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