How to fuel for a BJJ competition

There are several factors to consider when deciding how to fuel for a BJJ competition, some of which are outside of your control.

This is a guide for recreational BJJ players who are interested in improving their performance in competitions. Elite level athletes will benefit from a more detailed nutrition plan specific to their physical characteristics, training program, among other factors.

Why is it tricky to fuel for a BJJ competition?

First, most competitions require you to weigh in on the day, which means there you will not have time to rehydrate and regain weight (if you have cut weight) before your fights.

Second, matches can go for the whole duration and result in a win by points or can end in the first few seconds by submission. This means you don’t know how much time you will actually spend on the mat.

Third, you don’t necessarily know your opponents. They might have a style that demands a lot more physical output from you than you are used to. Or it can be the total opposite.

Fourth, depending on how many competitors are in your bracket and how you perform, you might have more matches than expected some of which may be back-to-back.

How to fuel for a BJJ competition: Preparation

Test in training, implement in competition

The most important but often overlooked rule is that you must not try anything new on competition day. Don’t try new foods, don’t try new macro distributions, don’t try new supplements. The adrenaline rush alone can mess up your digestion, therefore you don’t want to be introducing unknowns to your digestive system to deal with.

Pre-hydrate

You want to show up to competition adequately hydrated. Some competitions may require you to weigh in minutes before your match. If this is the case, making weight through dehydration is not a smart option. Dehydration often leads to cognitive impairment, so I suggest showing up to the comp adequately hydrated. Remember you will be losing fluids during your matches, so make sure you have enough fluids and electrolytes to top up between matches.

Know the weigh-in rules

You need to be aware of when you will be required to step on the scale, first because you do not want to be late and second because this will allow you to plan your refuelling strategy. This is especially important for athletes competing in multiple brackets.

Know your usual carbohydrate intake

If you usually eat low carb (e.g. less than 150g carbohydrate per day), do not try to go high carb on comp day. This can cause digestive distress and therefore, interfere with your performance.

Know your game

If you are fast and explosive (typically, young and/or lighter weight competitors), you will need more carbohydrate to fuel your matches. If you are slower (typically older and/or heavier competitors), you will need less.

How to fuel for a BJJ competition: Implementation

If you are a recreational athlete, you do not need to worry about calculating exact requirements unless you really want to. Being exact will probably not make a difference in your ability to medal. In turn, following the fundamental principles outlined below will likely allow you to perform at your best without feeling depleted.

For more in-depth information check out the following articles:

• The pre-workout meal
• The post-workout meal

Time your pre-comp meal

When possible, you should be eating your pre-comp meal 3-4 hours before the scheduled time for your first match to allow for proper digestion.

Pre-comp meal composition

The pre-comp meal for BJJ does not differ from other sports. It should provide sufficient carbohydrate to fuel competition. It should also have moderate protein to promote satiety without slowing down digestion too much. Finally, it should be low in fibre and fat to prevent stomach upset and allow for quick digestion and availability of carbohydrate.

Between-match refuelling

In general, you should not eat or drink too much between matches for 2 reasons:

• You do not want to affect your weight too much in case you need to weigh in again
• You do not want to create digestive distress if your next match is not far away

At least, you should aim to rehydrate to replenish the fluids and electrolytes you have lost through sweat. Ideally, you should have fluids + electrolytes + rapidly absorbed carbohydrate, which can come from a variety of sources, for example:

• Water + electrolyte product (with sugar)
• Sports drink (with sugar)
• Water + electrolyte product (low carb) + fruit
• Coconut water + fruit
• Water + electrolyte product (low carb) + lollies
• Water + electrolyte product (low carb) + sports gel
• Water + salted peanuts + sultanas

Post-competition refuelling

The post-competition period is your opportunity to rehydrate, refuel and recover.

• Rehydration: Drink to thirst and check your urine colour to make sure you are not drinking too much (too clear) nor too little (too dark).
• Refuelling: You should aim to consume carbohydrate and protein in your post-competition meal to replenish glycogen stores and enhance muscle protein synthesis.
• Recovery: Besides carbohydrate and protein, it is a good idea that you avoid alcohol right after the competition to allow your body to recover optimally. Even if you go for a well-deserved pizza or burger and fries after the comp, aim to resume healthy eating practices (plenty of vegetables, fruits, healthy fats, etc.) as soon as possible to give your body the nutrients it needs to recover. Finally, do not neglect sleep.

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