The Fighter diet is a healthy eating plan that includes foods like meat, eggs, yogurt, and vegetables. It has fewer calories and more protein and fiber. This program helps you lose weight quickly without losing your muscles. It also makes your body work better and reduces swelling. It can also boost how well you move and exercise.

After reading this article, you will know how to use our Fighter diet to lose weight fast and without any harm for your upcoming fight. You will learn how to keep your weight the same after the fight and start eating a healthy and balanced diet.

Okay, let’s begin!

What is A Fighter Diet?

A Fighter diet is a healthy eating plan that has foods with low calories, lots of protein, and fiber. It has lean meats, eggs, low-fat dairy, and vegetables that are not starchy. This approach is about eating less calories than you use up. If you eat less than your body needs, your body will use its fat stores for energy.

You can lose weight without losing muscles.

A Fighter diet also helps you enhance your satiety, which means feeling full and satisfied after eating. Consuming foods that have lots of protein and fiber can help you digest food slower and make sure your blood sugar stays stable for maximal performance and recovery results. This prevents hunger pangs and cravings that can sabotage your weight loss efforts.

Eating like a fighter before a fight also supports your recovery from weight training and sparring. When you eat good quality protein, your body gets the building blocks it needs to make new proteins. These building blocks are called essential amino acids. Protein synthesis is the process of repairing and building new muscle tissue.

Moreover, this type of diet reduces inflammation in your body by avoiding foods that can trigger it. Inflammation is when your body’s defense system responds to injury or infection.
Long-term inflammation can make your joints, muscles, and organs hurt, get bigger, turn red, and feel warm.

It can also impair your performance, recovery, and health.

The Fighter diet is different from other popular meal plans and diets such as keto, paleo, or intermittent fasting in several ways.

• The Keto diet is a way of eating that has very few carbohydrates, a lot of fat, and some protein. It makes your body go into a state called ketosis. Ketosis happens when your body uses fat to make energy instead of carbs. This is called “keto” and it can help you lose weight, control your hunger, and make your brain work better. But, it can also lead to problems like stinky breath, trouble going to the bathroom, headaches, feeling worn out, and not getting enough important nutrients.
• The Paleo diet is a way of eating like our ancient ancestors who lived a really long time ago. The Paleo diet is made up of foods you can hunt or catch, like meat and fish, and foods you can pick, like fruits, veggies, nuts, and seeds. The Paleo diet doesn’t allow foods that are made or grown with processing, like grains, beans, milk, sugar, and salt. It may help you lose weight, feel better after eating, and reduce swelling in your body. However, it can also be expensive, time-consuming, and difficult to follow due to its strict rules. It can also lack some important nutrients such as calcium, vitamin D, and fiber.
• Intermittent fasting is a pattern of eating that alternates between periods of fasting (not eating) and feeding (eating). There are different types of intermittent fasting such as:
  • 16/8 (fasting for 16 hours and eating for 8 hours),
  • 5:2 (eating normally for 5 days and restricting calories to 500-600 for 2 days), or
  • alternate-day fasting (fasting every other day).

  Intermittent fasting can help you lose weight, improve metabolism, and enhance cellular health. It can also interfere with your social life, work schedule, and training routine due to its irregular eating patterns.

As you can see, the Fighter diet has some advantages over other diet plans in terms of simplicity, flexibility, and effectiveness. It is not a fad diet that promises quick results but compromises your health. It is a sensible diet that helps you achieve your weight loss goals while supporting your performance and recovery.

What are the Best Foods for The Fighter Diet?

The best foods for a fighter diet support weight loss without sacrificing muscle mass and keep you full and satisfied for longer periods of time. They also aid in recovery from training and fighting.

Some examples of these foods include:

• Chicken breast: A lean source of protein with about 26 grams per 100-gram serving. It also contains B vitamins, iron, zinc, and selenium essential for energy production, immune function, and muscle repair.
• Turkey: Another lean protein source with about 29 grams per 100-gram serving.
• Salmon:  A great source of protein with about 22 grams per 100-gram serving. This food has lots of omega-3 fats that can make your brain, heart, and joints healthier and reduce swelling in your body.
• Tuna: High in protein and omega-3 fatty acids with about 25 grams per 100-gram serving. However, be careful not to consume too much tuna as it can contain high levels of mercury.
• Eggs: One of the most complete sources of protein available providing all nine essential amino acids. They also contain choline which supports brain health and memory. Eggs also contain an abundance if healthy fats.
• Greek yogurt: A dairy product high in protein and low in fat with about 10 grams of protein per 100-gram serving. It also contains calcium, potassium, phosphorus, and probiotics that support bone health, muscle function, and digestive health.
• Spinach: A leafy green vegetable high in fiber and low in calories with about 3 grams of fiber per 100-gram serving.
• Broccoli:  Broccoli is a healthy vegetable that is low in calories and has a lot of fiber. It has around 2.6 grams of fiber in a serving that weighs 100 grams. This thing has sulforaphane in it, which can help fight cancer, reduce swelling, and remove harmful things from your body.
• Cucumber: A refreshing vegetable high in water and low in calories with about 95% water per 100-gram serving. It also contains vitamins C and K, potassium, and silica that support skin health, hydration, and blood pressure.
• Red pepper: A colorful vegetable high in vitamin C and low in calories with about 127 mg of vitamin C per 100-gram serving. It also contains capsaicin which can boost metabolism, reduce appetite, and relieve pain.
• Asparagus: A spring vegetable high in protein and low in carbohydrates with about 2.2 grams of protein per 100-gram serving. It also contains asparagine which can help flush excess water and salt from your body.
• Zucchini: A summer squash high in water and low in calories with about 94% water per 100-gram serving.
• Extra virgin olive oil: Your go-to for salads and cooking.

Other foods with similar nutritional profiles that are good for a fighter diet include lean beef, whey protein, green tea, almonds, and oatmeal.

What are the Worst Foods for A Fighter?

Foods that are bad for fighters have a lot of calories, fat, carbs, sugar, salt, preservatives, and other things added to them. These foods can cause weight gain instead of loss and leave you feeling hungry and unsatisfied shortly after eating. They can also impair recovery from training and sparring.

Some examples of these foods include:

• Processed meats:  Some meats like bacon, sausage, ham, salami, and hot dogs have a lot of calories, fat, salt, and harmful chemicals.
  These things can make you more likely to be very overweight, have problems with your heart, have a stroke, or develop cancer.
• Cheese (some types): Most commercial products are high in calories, fat, saturated fat, and cholesterol. It may cause bloating, gas, and constipation due to its lactose content.
• Butter:  Quite high in calories, fat, saturated fat, and cholesterol. It can block blood vessels and make blood pressure and cholesterol levels go up. It may also cause weight gain due to its high-calorie density.
• Cream: A dairy product high in calories, fat, saturated fat, and cholesterol with similar effects as butter. It may also cause digestive issues due to its lactose content.
• Pasta: A boiled product high in carbohydrates, calories, gluten, and starch. It can have similar effects as bread and may cause water retention due to its starch content.
• Corn: A grain high in carbohydrates, calories, starch, and glycemic index. It can have similar effects as potatoes and may cause allergic reactions due to its zein content.
• Beans: A legume high in carbohydrates, calories, starch, and lectins. It can have similar effects as corn and may cause digestive issues due to its lectin content.
• Sweets:  Candies, chocolates, cakes, pies, cookies, and ice creams have a lot of unhealthy stuff like calories, sugar, and fat added to them. Candy can make sugar levels, insulin levels, and fat storage go up. They may also cause dental problems due to their sugar content.
• Pastries: Some breakfast foods like croissants, muffins, donuts, and bagels have lots of calories, carbs, fat, and gluten. They can have similar effects as sweets and may cause bloating due to their yeast content.
• Alcohol: Beer, wine, spirits, cocktails, and the like have a lot of calories, carbs, and alcohol in them. They can impair liver function, dehydrate your body, and lower testosterone levels. Drinking lots of alcohol is a bad thing anyway without having to fight a trained opponent.

Results and Risks of The Fighter Diet

Following a Fighter diet correctly and consistently for two weeks can result in a loss of about 10-15 pounds of body weight. Most of this weight will come from water weight and body fat while preserving muscle mass and strength. Performance improvements such as increased speed, endurance, agility, and power may also be noticed along with increased energy levels and focus.

However, there are potential risks associated with a fighter diet, starting with dehydration.

Dehydration

This can occur due to excessive sweating during training or fighting or restricting water intake too much or too fast.

Taking diuretics or laxatives or drinking alcohol can also contribute to dehydration. Symptoms may include:

• Thirst
• Dry mouth
• Headache
• Dizziness
• Weakness
• Fatigue
• Confusion

Dehydration can occur due to several factors such as sweating excessively during training or fighting, restricting water intake too much or too fast, taking diuretics or laxatives, or drinking alcohol.

To prevent dehydration, you should drink plenty of water throughout the day and especially before and after training or fighting. You should also monitor your urine color and volume. If your urine is dark yellow or brown, or if you urinate less than usual, you may be dehydrated. If your urine is clear or pale yellow, and if you urinate frequently, you may be well hydrated.

Electrolyte Imbalance

Electrolyte imbalance happens when the levels of important minerals in your blood like sodium, potassium, calcium, magnesium, and chloride are either too high or too low.These minerals help your body control things like your nerves, muscles, fluid levels, blood pressure, and heartbeat.

Electrolyte imbalance can occur due to several factors such as sweating excessively during training or fighting, restricting water intake too much or too fast, taking diuretics or laxatives, or drinking alcohol.

To prevent electrolyte imbalance, you should drink plenty of water throughout the day and especially before and after training or fighting. Aim to eat foods rich in electrolytes like bananas, oranges, potatoes, tomatoes, spinach, yogurt, cheese, nuts, seeds, and salt.

Muscle Loss

Muscle loss is a condition where your body breaks down its own muscle tissue for energy. This can cause symptoms such as weakness, fatigue, soreness, and reduced performance.

Muscle loss can occur due to several factors such as creating a large calorie deficit, consuming insufficient protein, overtraining, or under-recovering.

To prevent muscle loss, you should create a moderate calorie deficit, consume enough protein, train appropriately, and recover properly. You should also supplement with whey protein, BCAAs, or creatine to support muscle synthesis, maintenance, and repair.

Metabolic Slowdown

This means that your body burns fewer calories at rest and during activity. This can cause symptoms such as weight loss plateau, hunger, cravings, and reduced performance.

It can occur due to several factors such as creating a large calorie deficit, consuming insufficient protein, overtraining, or under-recovering.

To prevent metabolic slowdown, you should create a moderate calorie deficit, consume enough protein, train appropriately, and recover properly. You should also cycle your calories, carbohydrates, or fat intake to keep your metabolism guessing and stimulated.

Hormonal Disruption

Hormonal disruption is a condition where your body’s production or regulation of hormones such as testosterone, estrogen, cortisol, insulin, and leptin is altered. These hormones regulate your mood, appetite, energy, reproduction, and metabolism.

it might occur due to several factors such as creating a large calorie deficit, consuming insufficient protein, overtraining, or under-recovering.

To prevent hormonal disruption, you should create a moderate calorie deficit, consume enough protein, train appropriately, and recover properly. You should also manage your stress levels, sleep well, and avoid exposure to toxins.

Rebound Weight Gain

Rebound weight gain is a condition where you regain the weight that you lost after ending your diet. This can happen due to several factors such as returning to your old eating habits overeating under-exercising or experiencing metabolic slowdown hormonal disruption or water retention

To prevent rebound weight gain you should transition gradually from a fighter diet to a more balanced and sustainable diet You should also monitor your weight and body composition regularly adjust your calorie intake and activity level according to your goals and progress rehydrate and refuel properly after workouts and maintain healthy eating habits

These are some of the potential risks of a fighter diet that you should be aware of and take precautions against. The Fighter diet is not meant to be followed for longer than two weeks or without medical supervision. It is also not suitable for everyone especially those who have medical conditions or special needs. If you have any doubts or concerns about the diet you should consult your doctor before starting it.

How to Cut Weight for a Fight with the Fighter Diet?

Cutting weight for a fight is a common practice among MMA fighters and boxers who compete in different weight classes. It means losing a lot of weight quickly, usually a day or two before weighing in.

The reason for weight cut is to have an advantage over the opponent in a fight. This is achieved by fighting in a lower weight category than your actual weight.

However, weight cutting is not easy or safe. It can harm your health, make you perform poorly, and disrupt your recovery process. Using this strategy can go wrong if you don’t do it correctly or if your opponent is better at it.

There are two main methods of cutting weight for a fight: water and carbohydrate manipulation. Both methods involve strategically adjusting your water and carbohydrate intake to manipulate your body weight.

Water Weight Manipulation

Water manipulation is essentially controlled dehydration. It is a method of cutting weight that involves reducing water intake and increasing water output to lose water weight. This can be achieved by:

• Restricting water intake
• Sweating through exercise or sauna use
• Taking diuretics such as caffeine, alcohol, or pills

While dehydration can help lose up to 10% of body weight in a short period of time, it can also have negative effects. These include impaired performance and recovery and potential health risks such as kidney failure, heart failure, stroke, or death.

To minimize the risks of dehydration, it is important to follow safe practices and guidelines.

• Dehydrate gradually: You should start reducing your water intake gradually several days before the weigh-in rather than abruptly on the day before or on the day of the weigh-in.
• Dehydrate moderately: You should aim to lose no more than 5% of your body weight through dehydration rather than 10% or more.
• Rehydrate properly: You should drink plenty of water and electrolytes after the weigh-in and before the fight to restore your hydration status and performance level.

You should also avoid drinking too much water too fast as this can cause water intoxication or hyponatremia.

Carbohydrate Manipulation

Carbohydrate manipulation is a method of cutting weight that involves manipulating your carbohydrate intake to manipulate your muscle glycogen stores and water retention. Glycogen is the stored form of carbohydrate in your muscles and liver.

There are different ways of carbohydrate manipulation such as:

• Carb depletion: This involves reducing your carbohydrate intake to less than 50 grams per day for several days before the weigh-in. This way, you deplete your glycogen stores and lose water weight along with it.
• Carb loading: This involves increasing your carbohydrate intake to more than 300 grams per day for several days before the weigh-in. This way, you replenish your glycogen stores and gain water weight along with it.
• Carb cycling: This involves alternating between low-carb and high-carb days for several days before the weigh-in. This way, you manipulate your glycogen stores and water retention without depleting or overloading them.

Changing the way you eat carbohydrates can make you lose 5% of your body weight quickly. although carbohydrate loading can be good, it can also be bad for you.

• Impaired performance: It might make you feel bloated, have gas, and cause problems with your digestion. This can affect your ability to move around comfortably and quickly.
  It can also affect how your body manages sugar and insulin, which can impact how energetic and happy you feel.
• Impaired recovery: Carbohydrate manipulation can lead to inflammation, oxidative stress, and immune suppression that can affect your muscle repair, glycogen replenishment, and electrolyte balance.
• Impaired health: Eating too many carbohydrates can cause health problems like trouble with insulin, diabetes, or a fatty liver over time.

These are some of the methods of cutting weight for a fight that you should be aware of and take precautions against. Cutting weight for a fight is not meant to be done frequently or without medical supervision.

Fight Week Diet Goals

Fight week diet is a special diet that you follow during the last week before your fight. It is different from your regular fighter diet because it has some specific goals and strategies that are designed to help you make weight and optimize your performance on fight day.

The main goals of fight week diet are:

• To lose any remaining excess body weight that you need to drop to make your weight class.
• To maintain or increase your muscle mass and strength.
• To prevent or minimize dehydration and electrolyte imbalance.
• To avoid or reduce inflammation and oxidative stress.
• To enhance your energy levels and mood.

The main strategies of fight week diet are:

• To manipulate your water and carbohydrate intake to manipulate your body weight.
• To consume high-quality, lean protein, fiber-rich vegetables, and moderate amounts of fat.
• To add important nutrients like vitamins, minerals, antioxidants, and electrolytes to your diet.

There are different methods of manipulating your water and carbohydrate intake to manipulate your body weight such as:

• Dehydration: This involves reducing your water intake and increasing your water output through sweating or taking diuretics. This can help you lose water weight quickly but it can also impair your performance, recovery, and health.

• Carbohydrate loading: This involves increasing your carbohydrate intake to replenish your glycogen stores and gain water weight along with it. This can help you increase your energy levels and performance but it can also cause bloating, gas, nd digestive issues.

• Carb cycling: This involves alternating between low-carb and high-carb days to manipulate your glycogen stores and water retention without depleting or overloading them. This can help you balance your energy levels and performance without causing too much discomfort or risk.

The Best Supplements for MMA and BJJ Fighters Cutting Weight

MMA and BJJ are two of the most demanding combat sports that require high levels of stamina, strength, power, endurance, and skill. Fighters often need to cut weight before a fight to make a certain weight class, which can be challenging and stressful for the body and mind. That’s why supplements can be very helpful for MMA and BJJ fighters who want to optimize their performance, recovery, and health.

Here are some of the best supplements for MMA and BJJ fighters cutting weight:

Pre-workout

A pre-workout supplement can give you a boost of energy, focus, and motivation before a training session or a fight. Some of the ingredients usually found in a pre-workout supplement are caffeine, beta-alanine, citrulline malate, creatine, and BCAAs.

Protein

Protein is the building block for muscle growth, repair, and recovery. It also helps you maintain your lean muscle mass while cutting weight, which can prevent muscle loss and metabolic slowdown. Protein can also keep you full and satisfied, which can help you control your appetite and cravings. Some of the best sources are protein powders like whey, casein, egg, soy, pea, and hemp. A protein shake is usually the best way to implement supplemental protein into your Fighter diet.

Omega-3

Omega-3 fats are good for your brain, heart, joints, skin, and immune system. They can also reduce inflammation, which can help you recover faster from training and injuries. Omega-3 fatty acids can also improve your mood and cognitive function, which can help you cope with stress and anxiety before a fight. Top sources include fish oil, krill oil, flaxseed oil, chia seeds, coconut oil, and walnuts.

Fat Burner

A fat burner supplement can help you burn more calories and fat while cutting weight. It can also suppress your appetite, boost your metabolism, and increase your energy levels. Some of the ingredients to look for in a fat burner supplement are green tea extract, caffeine, capsaicin, forskolin, and L-carnitine.

These are some of the best supplements for MMA and BJJ fighters cutting weight. They can help you achieve your weight goals while enhancing your performance, recovery, and health. However, remember that supplements are not magic pills that can replace a balanced diet, a proper training program, and a healthy lifestyle.

How to Use The Fighter Diet to Lose Weight (Sample Menu)

To follow a fighter diet successfully, you need to have a clear plan that outlines what to eat, when to eat, how much to eat, and how to prepare your food.

Here is a sample 2-week meal plan for a fighter diet that you can use as a guide:

By following this healthy meal plan for a week, you’ll get a balanced diet with all the essential nutrients your body needs.

As you can see, the meals in this plan provide you with enough calories, protein, carbs, and fat to fuel your training, recovery, and weight loss.

It also includes a variety of healthy foods that are rich in vitamins, minerals, antioxidants, and phytochemicals that support your health, immunity, and well-being.

You can adjust the portion sizes, food choices, or meal timings according to your preferences, schedule, or goals. However, try to stick to the general principles of a fighter diet as much as possible.

Conclusion

The Fighter diet is a two-week diet plan that can help you lose 10-15 pounds of body weight in order to make weight for a fight. It involves eating high-quality, lean protein, fiber-rich vegetables, and moderate amounts of fat while restricting water and carbohydrate intake.

A Fighter diet can improve your performance by increasing your strength, speed, power, and reach over your opponent. It can also make you feel more energetic, focused, and confident.

However, the Fighter diet is not without risks. It can impair your performance by reducing your endurance, agility, and coordination. It can also impair your recovery by affecting your muscle repair, glycogen replenishment, and electrolyte balance.

To minimize the risks of a Fighter diet, you should dehydrate and carbohydrate load gradually and moderately. You should also rehydrate and refuel properly after the weigh-in and before the fight.

You should also consult your doctor before starting a Fighter diet if you have any medical conditions or special needs.

The Fighter diet is not meant to be followed for longer than two weeks or without medical supervision. It is also not suitable for everyone especially those who are not competing in a fight. It is a temporary way to lose weight that will spare as much muscle as possible. It is not a lifestyle or a sustainable way to eat.

I wish you all the best in your weight loss journey and your fight!

The post The Fighter Diet: What BJJ/MMA Fighters Eat to Lose Weight Quickly (and Safely) appeared first on BJJ World.

BCAA vs Creatine: Which Supplement Is Better For BJJ?

Both BCAA and creatine are stapling supplements in the world of sports training. I say sports training because they go beyond just being bodybuilding aids, which is unfortunately the only way most people see them.

While supplements were a thing pioneered by bodybuilders, today they are something that is widespread in every household, from pro-MMA fighters to Yoga moms. Everyone takes a supplement or two, ranging from vitamins to those crazy pre-workout concoctions most weight lifters and CrossFitters seem to be addicted to.

Creatine and BCAA are performance-oriented supplements, providing the body with the energy required for training and recovery. Despite the marketing in supplement stores (which seems to be the same for every product in there) not everything is going to build muscle and burn fat. Actually, very few products will work in the way.

Supplement use is so precise, in fact, that using creatine is not the same as BCAA, especially when it comes to mat performance for grapplers. In a duel of creatine vs BCAA, there can only be one clear winner in terms of improving your Jiu-Jitsu, despite both supplements having certain specific benefits.

What Are BCAAs?

BCAA stands for Branched Chain Amino Acids. Even more specifically, they refer to just three of the branched chain amino acids called Leucine, Isoleucine, and Valine. More specifically than that, BCAA supplements contain a very specific ratio of these amino acids (2:1:1 Leucine: Isoleucine: Valine).

Benefits of BCAAs

BCAAs are amino acids that have a direct role in muscle metabolism, providing energy and building blocks for muscle recovery after rigorous training. They reduce recovery time and limit muscle damage during training. They are also involved in energy production (gluconeogenesis) that spares the muscles yet provides fuel for your performance.

Do BCAAs Really Work?

One major reason why the creatine vs BCAA “issue” is the notion that BCAAs do not really work after being taken, or at least not universally for everyone, making them a BJJ supplement that is not factually effective.

The bottom line is that despite their heavy use, and the bioscience backing up the way our bodies utilize BCAAs, there is no real scientific evidence, despite numerous studies on the subject, that supplement form BCAAs, isolated from other amino acids from, for example, whey protein, do not have any substantial or tangible effect on the body.

What Is Creatine?

Creatine is a supplement made up of two amino acids, arginine and methionine, also considered to be essential amino acids, just like BCAAs. Unlike BCAAs, though, creatine is a compound that our bodies can make. It is also readily available in food, primarily red meats.

The most popular (and effective) form of creatine is creatine monohydrate, the most used supplement in the world along with whey protein.

Benefits of Creatine

Creatine is an energy supplement, that helps the body work more in terms of explosive power movement. It is stored in the muscles and helps significantly reduce muscle fatigue during training, as well as aid in recovery.

One thing creatine does not do, compared to BCAA or whey protein is build muscle. The amino acids in creatine are not building blocks of muscles, but rather a way to store more fuel for immediate release during high energy demands of the muscles.

What Is The Best Time To Take Creatine And BCAAs?

In the creatine vs BCAA debate, the timing always seems to have a major role. Namely, there are three usual periods when sport performance supplements should be taken: before training, during training, and after training.

While many people swear by taking both BCAAs and creatine before a workout, to “fuel” their training, the body does not really work in such a black-and-white way. Taking supplements before training to ensure they’re utilized during the workout requires careful timing in order to make them available to the body at the right time, which also includes whether or not you’ve eaten solid food along with the supplement.

Since both of these supplements get depleted during training, it makes sense to replenish them afterward. The sooner you put in either of these (or both) in your body after rolling, the better.

Also, you should note that BCAA and creatine both have a cumulative effect in the body. That means that you need to consume them on a regular basis as opposed to just occasionally if you want to see real effects.

What Is The Difference Between BCAAs And Creatine?

The main difference between creatine vs BCAA is how each of those affects athletic performance.

BCAAs help protein synthesis, which translates to directly helping you rebuild muscle tissue that got damaged during training. Creatine helps increase the power output of the muscles during rigorous training, by providing the muscles with a specific energy source (ATP) that allows them to work longer at full power.

Both help with the recovery of muscles after training, which coincides with the best time to use either of these.

BCAA vs Creatine: Which Is Better For BJJ Performance?

So, what is the bottom line when it comes to creatine vs BCAA for Jiu-Jitsu athletes? The answer is not really straightforward as different people respond differently to both supplements. Usually, seeing people that are nonresponsive to creatine is much rarer than seeing people who do not feel or see any tangible effects from consuming BCAAs.

BCAAs are supposed to protect against muscle loss and mostly, aid in quicker recovery after hard training so that you can train again soon.

Creatine has a much more precise effect in storing energy in the muscles, allowing them to work more efficiently and longer, on top of aiding in recovery as well as BCAAs. It has no effect on muscle building or preventing muscle breakdown, but it does bring water to the muscles, which is helpful in muscle metabolism.

The bottom line is that creatine has been shown to work better for most people compared to the individual effects BCAAs have, and as it provides a better power output it is much more important for explosive endurance athletes, which grapplers are, as opposed to the muscle building/recovery effects BCAAs have which are better suited for those engaging in strength training.

Can You Mix BCAAs And Creatine?

Both creatine and BCAA have been studied in depth in terms of their safety and have no side effects whatsoever. As long as you drink enough water on a daily basis, both these supplements are even safer than consuming caffeine.

Since they both get depleted during training and work in a cumulative way, taking both together after training is something you can do safely and for unlimited periods of time. There is no need to “cycle off” these supplements and if both works for you to help you perform better on the mats and recover faster off them, you can freely mix them together.

In fact, there are supplements available that have already done the mixing for you. All you have to do is ensure creatine is in monohydrate form and that you know the source of BCAAs (preferably from animal protein).

Final Verdict

Creatine vs BCAA for BJJ athletes tilts in favor of creatine if you really have to pick just one BJJ supplement to use. That said, there’s no harm in adding BCAAs to your creatine if you’d like to see improvements in your recovery and perhaps even help prevent muscle loss during training, and most importantly, during weight cutting.

The post Creatine vs BCAA: Best BJJ Supplement For Performance appeared first on BJJ World.

In this modern hectic lifestyle, we usually take nutrition for granted. People that train Jiu-Jitsu, even those that are just recreational, do put a bit more effort into their nutrition for the most part. However, when we are in a pinch it is always the some – buy what is quick and easy, which usually does nothing for you in a nutritional or athletic sense. Eating breakfast is a very important thing, particularly when you are training. That is why we put together the top 9 BJJ breakfast ideas to fuel you up, while also being quick to prepare and extremely delicious.

Never Skip Breakfast!

People usually say breakfast is the most important meal of the day, and that you shouldn’t skip breakfast. To be honest, there is no “most important meal” of the day – all meals have the very simple role of providing you with sustenance. That said, eating breakfast has its perks, especially when you are an athlete, whether it is grappling or some other sport or activity.

Breakfast is something that we take for granted most of the time. We either grab something to eat on the go, buy our breakfast on the way to work or the gym or go for the full eggs, bacon, pancakes, etc diner platter, or the ultra high-sugar version of cereals milk and orange juice. Or, we go completely the other route and skip it altogether. None of those are good ideas, especially when you are training.

The moment you wake up, you will feel hungry. There is a good reason for that – your body has been resting and fasting for some time during the night. Going against this instinct is stupid, given how often we all use the phrase “listen to our body”. Well, our body is saying that it wants food in the morning. The thing with breakfast, especially BJJ breakfast is that it also has to support your athletic goals a swell, particularly if you are training soon after eating it. The bottom line is, you should always eat breakfast. That, however, does not mean that breakfast should be complicated to prepare, or that it should not be tasty and different every day.

BJJ Breakfast Ideas For Different Training Schedules

Let’s tackle the subject of BJJ breakfast by systematizing it in accordance with your BJJ training schedule. There are more or less three periods of the day when most people train. They either go for a morning class, have an afternoon private or drill sessions, and/or have an evening class. In all of these instances, your day is going, to begin with, a breakfast, and that breakfast should be different, depending on when you put your Gi on. Let’s take a look at few delicious and quick BJJ breakfast ideas for people training in the morning, afternoon, or evening.

Morning Training

If you are one of those people that enjoys going to early morning classes, it is a good idea to have something to eat before you go training, particularly if you roll in those classes (which chances are, you will). First of all, you do not need to have a big meal, just one that will provide you with the needed energy to train. Moreover, that means you can still eat your bigger post-workout meal.

#1. Smoothie

The most obvious choice is whipping up a smoothie. A liquid BJJ breakfast will absorb much quicker and will provide you with instant energy. The building blocks of a smoothie are simple – you need at least a couple of different fruits, some liquid (milk, water, juice, coffee), some why protein powder, a sweetener of choice (honey or maple syrup), and perhaps some crushed seeds, nuts or the likes. A dollop of peanut butter is also never a bad idea.

#2. Peanut butter sandwich

Speaking of peanut butter, going for a peanut butter sandwich is one of the best pre-workout meal ideas for BJJ. You’ll get the carbs from the bread (preferably something whole grain) and fats and protein from the peanut butter. Jelly (in moderation) will also work, or you can switch it for honey and a banana, plus some sprinkled almonds. One slice will suffice.

#3. Yogurt, granola, and fruit

One of the most delicious BJJ breakfast ideas and a personal favorite of mine. Place a handful or two of granola in a bowl and pour over some yogurt. Top it all off with some berries or other types of fruit and enjoy a quick and easy breakfast that has everything you need for training. Plus, you can eat it on the go!

Afternoon Training

This is not an option many people in BJJ use, as it is only available in certain academies. However, scheduling drill sessions or privates, especially for people working in shifts happen more often than you think. Once again, your BJJ breakfast has to be in accordance with your level of activating and the time you have between the email and the practice. Given that you’ll probably eat nothing but breakfast, and train after several hours, this type of breakfast has to be really rich and nutritious. This is where you feast.

#1. Eggs and salmon

It may sound like the ultimate bodybuilder food, but it is not. Nor should you spend the morning baking salmon in the oven. Just pick up some of that sliced chilled salmon that you only pop on. Then prepare the eggs in any way you like (boiled, scrambled, omelet, frittata, poached..) and build yourself a good sandwich. Some whole-wheat bread, avocado, and condiments will guarantee you have all the nutrients you need along with an awesome taste.

#2. French toast

French toast is the best way to sneak in protein, fats, and carbs altogether. Plus, you get to use old bread. Whisk some eggs, let bread slices soak it up, and fry them off! The best part is that once you’re done with frying, you can take it to a salty or sweet direction with the toppings!

#3. Breakfast burrito

Easy to put together and extremely nutritious! Plus, I’ll tell you a hack to make things happen quickly. Namely, fry off your bacon first, using the grease to cook some diced, to even better, grated and drained potatoes. Throw in veggies of choice and mushrooms, and use eggs to get it all together. the goal is to spread everything evenly like a pancake and then cover it with a tortilla. After a few minutes, flip it carefully so the tortilla browns all over, on one side and then, you’re ready to simply roll it up, top it off and enjoy!

Evening Training

Evening training means you can enjoy any breakfast you want. However, with most people stating work in the morning, this means you need to prepare your BJJ breakfast quickly, make it delicious and nutritious. here are our best options, considering you’ll be having a big lunch later on in the day.

#1. Acai bowl

The ultimate BJJ breakfast, lunch, dinner, and snack – Acai. It is simple – get a couple of bricks of acai, and throw them in the blender. You can do it pure, to throw in some extra stuff like cocoa, coconut, protein powder, etc. The real trick is putting it all together. Instead of just pouring it in a bowl and sprinkling some granola and topping it with fruit, think of layers. Put some acai in, then throw granola. another layer of acai, then go with something else like strawberries or toasted nuts. keep going and end with toppings as usual.

#2. Oats

With oats there’s just one thing to remember – a 2:1 ratio of liquid to oats. You can either boil some water and pour the oats in there or use cold water/milk. You could even go for overnight oats and just add toppings in the morning. I prefer them hot, so I boil the water. Add peanut butter, whey protein, nuts, seeds, cocoa, berries, bananas, pineapples, raisins….whatever you want for more than enough energy to get your day going.

#3. Quesadilla

A top choice for those that like to eat something more substantial in the morning. Grab a couple of tortillas. Grate some cheese on top of one, or grate different cheeses if you are feeling fancy. You can also fry some grated or sliced veggies like courgettes or eggplants and throw them in there as well. Crisp it up in a pan, slice it up and you’re ready to go!

What If you are Fasting?

If you are a fan of intermittent fasting, you don’t have to mess it all up by introducing a BJJ breakfast on your menu. Simply switch from not eating breakfast (which I see many people prefer) to not eating dinner. IT may sound like a hard thing to do but it is actually much better for you.

Our bodies recover and mend when we sleep. If our gut is empty several hours before going to sleep, our body can focus on detoxing and repairing, instead of digesting food. What you get is better sleep, a healthier gut, and better overall recovery. Plus, you get to eat a very delicious BJJ breakfast when you wake up. Anywhere from 13-16 hours of fasting will do the trick.

Closing Thoughts

Enjoy your life, eat breakfast. Even better, make it a BJJ breakfast, nutritious, delicious, and aimed at providing you with everything you need for training. With our ideas above, you have options for training any time of day! Bon apetit!

The post BJJ Breakfast ideas: 9 Easy ways to enjoy your day appeared first on BJJ World.

In order to make life easier for grapplers, we’re launching a series of articles under the name Best Diet for BJJ. In it, we’ll be covering most of the famous diets out there, and how they work (or not) for Jiu-Jitsu and other grappling martial arts. Of course, there’s always that individual factor as well, along with personal preferences. Still, most people out there that like to experiment with clean eating have dabbled with different things. The usual suspects here are Paleo, vegetarian/vegan, Gracie Diet, Keto, Flexible dieting, Dolce diet, etc. They all have their merits and they all have their drawbacks. That is what actually makes the good choices as long as they satisfy the individual factor.

Best Diet for BJJ: What Is A Ketogenic Diet?

Opening up the account in our Best Diet for BJJ series is the Keto, or Ketogenic diet. Before we head off to explore whether or not it is sustainable for grapplers, let’s talk about Keto in general for a little bit. The ketogenic diet is based on shifting your body from burning carbohydrates as the primary source of fuel, to burning fat. It does so by shifting the metabolism to what is known as ketosis, or the production of ketone bodies. There are the byproducts of metabolism that doesn’t have carbs at its disposal.

The ketones or keto bodies are byproducts of the metabolism of fat, which occurs in the liver. Those can then be used instead of carbs as fuel, particularly for the brain. During a Ketogenic diet, the level of ketone bodies in the blood rises. In fact, it should be at a certain level, if you’re really want to do the diet correctly. That requires daily checks of the ketone bodies in your blood via pricking a finger (similar to checking blood sugar levels). Moreover, since carbs are literally everywhere these days, you’ll need to introduce exogenous ketones in the form of a supplement to really help you stay in ketosis. Not a simple thing to do at all, but is it worth it?

Benefits of the ketogenic diet include quite rapid weight loss, improved health, particularly of the cardiovascular system, and increased energy. It does take a while to get used to it, though, and the first few weeks when switching from a regular diet are going to be extremely hard.

Disclaimer: Always consult a doctor, and avoid even attempting a keto diet if you’re diabetic, or have other metabolic issues.

Will It Work For Grapplers?

So, even though this diet seems strange, yet effective, will it actually work for grapplers? After all, can the body really run at a high pace with only fat as its primary fuel source? Fat is easy to get in sufficient quantities as it is the most calorically dense of all the macronutrients. Moreover, fatS usually taste great, so there’s no palatability problem. In terms of fat as fuel for demanding athletic performances, it all depends on the exertion.

When trying to go at the pace of a professional athlete, the ketogenic diet might actually cause more harm than good. The body gets into a depleted state from training, and trying to keep it running on ketones only might easily lead to ketoacidosis which is a pathological condition. In short, it is not what you want to achieve. Staying in ketosis for prolonged periods of time might actually feel counterproductive unless you allow your body a period of adaptation when switching to keto. That means laying off hard training as well.

On the other hand, the reason why Keto might be the Best Diet for BJJ out there is sustainability. Eating fat and protein is not really hard, even if you have to eat out. What you need to cut, apart from all obvious grains, is also fruit, because it is very rich in carbs. That might be a nuisance for some people. However, on the other side, you have “as much as you want” bacon, eggs, avocados, coconut oil, nuts seeds, and the likes.

Another thing to consider, when choosing Keto as a lifestyle is age. The older you get, the more it will fit an athletic lifestyle, while providing ample amounts of energy.

Weight Cutting On Keto

If you are not on a ketogenic diet already, switching to keto in order to cut weight will get you results, but it comes at a price. That price comes in the form of something called the Keto Flu. it refers to a group of symptoms that appear whenever you switch from a carb-rich diet to a ketogenic one. And it can completely mess up your weight cutting as it takes 7-10 days for those symptoms to clear up.

Symptoms begin two to seven days after switching to a keto diet. Headaches, nausea, irritability, brain fog, a broken sleep rhythm, etc are the main signs. If this happens, your training will suffer, and so will your weight cutting efforts. The Keto Flu passes quickly, as long as you eat a bit more often, perhaps sneak a few carbs in to ease the transition and drink plenty of water. As you can see, it may not be the best idea to go on a weight cut by going full Keto if you’re not used to that way of dieting from before.

The best BJJ diet for you should factor in weight cutting, but it has to be apart of the system, rather than changing it altogether. That means, start Keto a few months before you need to cut weight. That will prime you to just adjust a few macros here and there and cut weight easily when the time comes. In fact, you’ll shed a few pounds anyway, meaning there’ll be barely anything left to cut when tournament time comes.

Wrap Up

The best diet for BJJ is the one you can stick to, period. However, you won’t know until you try, and spend a few months on it. Keto won’t work immediately and it will take time to adjust to it. there will be visible returns tough, especially when your body adapts to using fat as fuel instead of carbs. the diest can be somewhat challenging to adhere to, though, in the long run, so make sure you experiment with it rather than saying you’ve found the best BJ Jdiet for you on the first day.

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The Pablo Popovitch diet is worth exploring because of two key things – it is simple, and it is sustainable. If you can’t stay on a diet, there’s no point in ever giving it a try. It is not about cutting weight, but about finding a nutrition system that you can keep up with for years, not just a few weeks. A veteran grappler himself, Pablo Popovitch has had his diet tested out not just by himself, but also plenty of other high-level grapplers and MMA fighters.

Who Is Pablo Popovitch?

Some of you newer generation grapplers might not recognize the name Pablo Popovitch. A 4th degree BJJ black belt under Jorge Gracie, Pablo is an ADCC champion who managed to defeat Marcelo Garcia, as well as multiple-time world champion and Pan American No-Gi champion. He also is one of the best submission grapplers to ever compete in the Gentle Art.

The Brazilian started training early, as his father was already heavily involved in BJJ, and he also had an aunt that was married to a Gracie. He started training at the Gracie Barra academy in Tijuca, under Jean Jacques Machado. Pablo has a record of 41 wins and 12 losses in submission grappling, with lots of the greatest names of BJJ marked down as his victims.

However, it is not Pablo’s accomplishments or fighting style that really fall into focus the first time you see him. It is his crazy, superhero-like physique that gets noticed first, and with a good reason – the man knew how to eat and take care of his body so he can perform at the highest possible level. Now, the “secrets” of the Pablo Popovitch diet are up for grabs, as long as you understand how to organize things correctly.

The Foundational Principles Of The Pablo Popovitch Diet

How exactly does the Pablo Popovitch Diet work? He has developed his own system that is not too different from the Gracie diet. He eats every three hours and the main goal is to speed up the metabolism so that he burns through everything he eats. That means his performance is better, and he uses most of the food he ingests. The system has to do the nutrient timing or avoiding certain macronutrients at certain times of the day.

Similarly to the Gracie Diet, and the Gracie family, Pablo does not claim to be a nutritionist or doctor himself. He just knows what has worked for him throughout the years, and has shared that with everyone. His system is based on personal experiences, his contacts with the Gracie family, as well as talking with plenty of athletes during his worldwide travels as a competitor.

The Pablo Popovitch diet is based around combinations of food that digest easily and do not tax the body, but rather provide it with energy. In that sense, Pablo states that different combinations of foods take different times to digest. For example, combining protein sources with vegetables takes about 3 hours, whereas combining carbohydrates with vegetables takes half that time. The concept here is that the body uses different enzymes to digest different foods, and that is mainly the case with carbs and protein. So, in order to relieve the stress on your body, it is best to eat them separately.

Macronutrient Digestion Breakdown And Timing

The Pablo Popovitch diet is not a system of recopies and complex measurements that will require you to go everywhere with a  digital scale and 3 different apps on your smartphone. Instead, the general guidelines are not to mix animal protein and carbohydrates, especially complex ones, in the same meal. In that sense, this is how long it takes for the body to digest certain macronutrient combinations:

• Protein with Salad:3:00 hours to digest
• Carbohydrates with salad: 1 hour 40 minutes to digest
• Fruits: 15 minutes to digest
• Fruits and Protein: 3:00 hours to digest
• Protein + Carbohydrates: 7 – 10 hours to digest

Timing your food intake is even simpler – just skip eating protein at night, apart from protein shakes. Instead, opt for complex carbs that will provide energy and allow for better sleep. No animal protein should be eaten before going to sleep. Even protein shakes are best taken right after you wake up, as opposed to drinking them at night.

Of course, plenty of water is a given, with Pablo’s recommendations at 2 gallons per day.

Popovitch also outlines several things to avoid, like salt, milk, and processed foods, and sugar. He also advises limiting dairy and egg intake to two times per week, and drinking coffee only in the morning, with green tea the beverage of choice for the rest of the day.

A Simple Pablo Popovitch Diet Plan

Here’s how a day of eating on the Pablo Popovitch diet would look like:

BREAKFAST: Fruit with a protein shake and wheat bread with olive oil (simple carbs and protein meal);

SNACK (15 minutes before lunch): Fruit (Banana, Plum, Fig, Raspberry, Cherry, Apple)

LUNCH: Meat and a salad (protein and vegetable meal)

SNACK: wheat bread with olive oil (3-2 slices)

DINNER: Wheat Bread with Olive oil and Tomatoes / Sweet Potato soup / Wheat Rice, Sweet Potato, Wheat Pasta, Yucca, Green Vegetables (Carbohydrate meal).

30 minutes before bed: nuts / natural yogurt with fruit/protein shake

Final Thoughts

According to Pablo, his diet will help you lose weight, speed up metabolism, feel more energetic, and improve your recovery time after training. Moreover, the Pablo Popovitch diet will improve your digestion and your sleep as well, all while making you look leaner and ripped.

Top Foods For A Muscle Building BJJ Diet

BJJ Nutrition: The Most Important Meal Of The Day

Jiu-Jitsu Diet Essentials: How To Plan Cheat Meals

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The answer to the question of what kind of meal plan is the healthiest does not have one single answer. That is because plenty f diets out there are very healthy. Actually, it is much easier to eat healthy than we presume. There’s no need for a Ph.D. professor to tailor-make everything for us. Even pro athletes don’t hassle as much as some of the trending diets would have you do. In fact, there’s no real specific Jiu-Jitsu diet plan that’s actually tailor-made to make you better at BJJ. Three are ways, though, of making any diet plan healthy and clean, and they’re easy to follow, as long as you’re aware of them.

Why Do You Need A Jiu-Jitsu Diet Plan?

Absolutely not. How many people do you know that train other sports and have specific diets for them? Do any tennis players have a tennis meal plan? What about a rugby or Nascar meal plan? Something about martial arts and weight cutting has people believing their diet needs to contain the name of the sport in order to be effective. So, the only reason people are looking for a specific “jiu-jitsu diet plan” is psychological. And it does factor into the big picture.

The fact of the matter is, this is an important aspect of any meal plan. However, it is not just the psychological aspect. Okay, you have your Jiu-Jitsu diet plan, whether it is Gracie or another family’s all set up. How do you go about making it work? It is not about the plan itself if we’re being honest. The reason why most diets fail is that people can’t stick to them. So, the most important thing after picking your diet plan is to make sure it works for you. To make things easy let me put it like this: What worked for Helio Gracie 50 years ago in Brazil, won’t work for you today in the USA. Even better, what works for you won’t work for the person sitting next to you right now.

Looking at a Jiu-Jitsu diet plan to organize your meals is a great idea. However, trying to follow something to a “T” is not going to work long term. What will work is a plan that you can stick with, and that follows a few simple guidelines. The less you complicate, the better your results will be. T is as simple as that.

Rules To Make Any Meal Plan Work

A bit of common sense is the first and most important ingredient in any meal plan, BJJ, or not. If you need to spend three hours per meal cooking it, there’s no real point in even trying it out. The same holds true for that stuff that passes as food among bodybuilders. If the food is too bland and tasteless, you’ll grow tired of it in a fortnight. In order to set up for success, here are the three things you absolutely need to make any Jiu-jitsu diet plan work:

1. Plan Ahead

The holy trinity begins with a very logical step – become a prepper. Not a doomsday one, but rather, a meal prepper. Iт doesn’t take much to get into the habit of having a meal or two readies ahead of time so you just pop them out and go for it. Especially when you have to juggle between work, house chores, and training BJJ. Moreover, extend preparation тоyour shopping as well. Know what you’ll eat at least a few days in advance and do all the shopping at once. That way you cut back on needles time in supermarkets, plus you don’t’ have to figure out what to eat on a day-to-day basis.

2. Prevent Temptations

This one is very easy to do – just don’t buy stuff that you know doesn’t fit your Jiu-Jitsu diet plan. Sugar should most certainly be on that list. So should any processed foods, especially processed meats and grains. Not buying the bad stuff is not hard once you decide to go on a meal plan. The most difficult thing is throwing out the stuff you already have lying around. Throwing food is never a good idea so you belter stow it away somewhere where you won’t be able to get to it quickly when temptations strike. Or, better yet, give it to someone. We all have that weird friend that can eat anything and look like they’re a pro athlete.

3. Plan to Fail

If you’re looking for the perfect eating plan with no glitches at all, you won’t find it. It doesn’t exist. Instead, plan to fail with your plan. Accept that you’ll eat a thing or two that’s not on the plan. Moreover, you might spend a day of splurging. In fact, you should factor in days like this in order to keep you sane. Whatever plan you choose to stick to, has to have exceptions and you can enjoy them guilt-free when you know they’re an option. If you don’t give yourself some leeway, you’ll most definitely fall off the clean eating bandwagon at some point.

Foods That Are Actually Good For You

In order to satisfy even those who love to obsess over every tiny detail and want a complete Jiu-Jitsu meal plan to go with their Jiu-Jitsu strength and conditioning routine and Gracie t-shirt, I’ll go over some food options that you can’t go wrong with. Just don’t go eating anything but because these are just some key elements of a clean and complete diet and not the only things you need.

• Seafood

Any type of seafood is extremely rich in omega 3 and 6 fatty acids which are very important for our bodies. They act as antioxidants to reduce blood pressure and boost immunity. Moreover, these properties are not just used for marketing purposes but are actually proven benefits of eating sea fish. You also don’t’ have to do it every day, twice a week will suffice and you can feel free to rotate your choices.

• Soy

This is a food that gets a bad name due to the production processes that sometimes include GMOs. However, it is a staple of the village diet in Japan, a meal plant that has produced the most centenarians in the world. That said, as long as you’re careful where you get your soy form, it’ll fit right on top of any Jiu-Jitsu meal plan. Tofu is the most common and easy to incorporate shape, though.

Soy is awesome for the nervous system, reducing inflammation and preventing certain common types of cancer, like breast cancer for example.

• Berries

I guess you can’t talk or think about a healthy diet nowadays and not picture berries of some sort in it. There’s actually a good reason for this. I guess that apart from the Keto/Carnivore diet bunch, everybody else agrees that berries are a great food for a healthy meal plan.

Apart from the incredible levels of antioxidants you get from different berries, they’re also an awesome source of energy without all the drawbacks of highly processed carbs sources. They’re also very rich sources of Vitamin C, as well as the immune-boosting ellagic acid. Plus, you can have them in liquid form if you use them in smoothies, rather than just having to eat them as part of your meals.

• Green Tea

Perhaps the one thing everyone agrees is healthy. Green tea is in any and all diet plans, and that includes any respectable Jiu-Jitsu diet plan. It does depend on what type of green tea you bu as well as the form you get it in. The closer you are to the most natural leave from, the better. However, even teabags will do the trick.

Green tea has incredibly positive effects on the brain, on top of providing you with even more antioxidants to help you with athletic performance. There’s also quite a high content of theophylline, a close cousin of caffeine that has all the benefits but none of the side effects. Enjoy as much as you want of it throughout the day. If you can substitute coffee with it altogether, that would be ideal.

• Oats

Perhaps the most underrated of grains. They’re immense for heart health on top of containing huge amounts of essential minerals and just as many vitamins.  Fiber-wise they’re irreplaceable, containing lots of beta-glucan that lowers sugar absorption and helps keep your gut healthy. Oats contain few calories, yet as a whole grain, they are a powerful source of energy. The perfect food for a Jiu-Jitsu diet plan.

• Eggs

Last but not least, we have the humble egg. Not just one of the best sources of protein, but also the perfect source of fat you actually need for your body. Not to mention all the minerals eggs contain, especially free-range. Easy to fit into anyone’s meal plan, they’re a staple of athletic and healthy diets. And yes, you need to eat them whole. Otherwise, they would’ve only come as egg whites.

Closing Thoughts

Choose a meal plan that you know you can stick with. That’s the biggest piece of advice I can give you on clean eating. Sure, it can be a Jiu-Jitsu diet plan, an MMA meal plan, or whatever. Just make sure that when it comes down to preparing a meal, or shopping, you know exactly what you need, and you don’t dread having to cook or eat something. After all, food is there to be enjoyed, right?

The post Clean Eating Rules To Make Any Jiu-Jitsu Diet Plan Work appeared first on BJJ World.

What do Kron Gracie, the Diaz brothers, Jake Shields, Dave Meyer, Mike Tyson, Coleen, Schneider, and Arnold Schwarzenegger have in common? Well, they’re all more or less famous. More importantly, however, they’re all plant-based. There’s no need to point out that their athletic abilities are what makes them special, so there has to be something to this non-meat thing that does work for athletes. The Game Changer documentary coming out in 2019 also made a lot of people wonder. It is a movie by James Cameron, after all, but not one without flaws in terms of content. However, it has some fair points, so let’s look at plant-based dieting for grapplers.

Vegan, Vegetarian, Cranivor, Ominovore?

First of all, you’ll notice that I use the term plant-based instead of saying outright vegan, or vegetarian. In this world of political correctness and social justice warriors, I love using ambiguous terms that tend to confuse everyone. However, this is not one of those instances. I say plant-based because it describes a type of diet that is, in my opinion, perfect for Jiu-Jitsu nutrition. Moreover, it is not as restrictive as having to brand yourself in just one of the usual categories. It is something like being the crazy fanboy of just one BJJ affiliation.

Let’s clarify a few terms first, just for the sake of argument. Vegans are people that do not like to eat anything that comes from animal origin. that includes honey and eggs and the likes. In other words, only fruit, vegetables, seeds, and things like that are on their menu. Vegetarians are the folks that usually skip only meat. All other animal products, and oftentimes fish, are ok. Then we have the omnivore, that’s your “normal way of eating” everything. Finally, on the far end of the spectrum, is the carnivore diet, which consists of nothing but meat.

Now, since we’re talking plant-based Jiu-jitsu nutrition here, let’s focus on “vegetarianism” more closely. The thing with vegetarians is they tend to split into further categories depending on whether they eat fish, and/or eggs, and/or milk products, etc. Too complicated. Fort the purpose of this article, plant-based means someone that eats a diet that predominantly includes fruit, vegetables, and animal products other than meat.

The Benefits Of a Plant-Based Diet

Why exactly would you even think about going on a plant-based diet, to begin with? As a grappler, you’re probably interested in health and performance. Well, you get both of those, and then some with a plant-based diet. And I haven’t even mentioned how tasty the meals are…

In terms of Jiu-Jitsu nutrition, you can expect the best performance of your life. I’ve tried almost every type of nutrition in the past ten years, from keto and pale to intermittent fasting and eating within a preset value of macros. I’ve never had more energy than when on a plant-based diet. Cardiovascular energy, mental clarity, and also recovery all get a boost from skipping on ingestion a lot of meat. Some claim it has to do with acidity, for others it may a psychological moment, but the fact remains that eating plant-based is awesome for BJJ.

As a bonus, remaining on weight can be easier. Digestion and gut health improves when you reduce meat consdu[tion. It has to do with plenty of factors, like ingesting away more fiber through more vegetables and seeds. In any case, bot dreaming on, and cutting weight will be (slightly) easier than on an omnivore diet.

From a health perspective, eating plant-based will help you battel some common chronics diseases like diabetes and heart diseases, as well as help fight off inflammation. It is also helpful in boosting the immune system and helping you prevent certain modern-day diseases, like some forms of cancer.

There are also claims that a plant-based diet boosts mood as well, but the jury is still out on that one/. Since no studies have been performed on the brain chemistry of someone on a plant-based diet, I’ll say that this is just a possibility at best, for now. It perhaps has to do with the “saving the planet, sparing the animals” vibe.

Being Careful With Jiu-Jitsu Nutrition

In a previous article on a vegan diet for BJJ, I mentioned that every diet that restricts something has to be balanced in order to work. It should go without saying that junk food, processed food, sugars, and the like won’t really do anything for you. So it’s not just about dropping meat, but actually eating whole, real foods and balancing them in a smart way.

Luckily, for people on a plant-based diet, this is not hard. Milk-derived products, like cheese, cream, and greek yogurt, along with eggs will make sure you’re not missing out on any essential nutrients. Some essential amino acids, along with useful non-essentials ones are only found in animal products. Moreover, if you’re flexible enough to not exclude meat completely, apart from the occasional fish, grab a liver or spleen. Internal organs once every month or so wil help you get a real nutrient-dense bomb of things you might not be getting regularly on a plant-based diet.

Of course, supplements will help immensely. I’m not talking about pre-workout stuff or protein powder. in fact, you can get more than enough protein on a plant-based diet. Eggs, milk products, beans, chickpeas, nuts, quinoa, etc are all amazing sources of protein. Supplements that you should include in any Jiu-Jitsu diet anyways are fish oil and multivitamins. Pop one of each daily and you’re golden. Oh, and include Spirulina if you want to go the extra mile.

Finally, if you’re thinking about starting a plant-based diet, be smart about it. Start to wean off meat gradually, while introducing more vegetables and fruits. Try to make sure you balance your protein sources and include variety in every meal. Apart from that, you’re bound to discover some amazing tastes and combinations you weren’t aware of before.

Conclusion

I haven’t been on a plant-based diet for long, but I have to say that I’m loving the effects. In the past few months I’ve been on it (along with time-restricted eating) I’ve never felt better or more energetic. The only thing I haven’t checked is my blood health markers, but given the Covid-19 situation, I’ll hold off on them for a while more. n  terms of Jiu-Jitsu nutrition, this is a diet plan that I’ve enjoyed more than any other so far. Plus, it’s extremely easy to find food that fits your needs, even if you’re used to eating out. Give it a try!

George Lockhart Nutrition

The post Jiu-Jitsu Nutrition: How To Pull Off A Plant-Based Diet appeared first on BJJ World.

Choosing the right diet plan (whatever that might mean) is not an easy thing to do. There is a crazy amount of information available nowadays and most of it is not really effective. A huge reason for this is that things are usually presented out of context. It is like watching nothing but BJJ YouTube videos unrelated to each other and trying to learn Jiu-JItsu that way. If there’s one thing you can learn from BJJ, it is that trying to figure out how things work is always a good bet when you’re trying something new. IN that sense, approach BJJ weight loss from a different perspective: look at food choices rather than timing, meals, recipes, etc. Start with the fundamentals.

Why Weight Matters In Brazilian Jiu-Jitsu

Where do I start with bodyweight and Jiu-Jitsu? Obviously you do not need to be in peak athletic shape, ripped and shredded in order to be a great grappler. IF that was the case, there would hardly be any ultra heavyweights, apart from al those “slightly” enhanced specimens. However, being at a weight that’s perfect for you does provide a huge advantage.

First of all, it has nothing to do with competing. Begin at a healthy weight means you can move much more efficiently and easily. Try being on the wrong end of a stack pass when you’re even a couple of pounds overweight, and you’ll know what I mean. Moreover, it is easier to have a better gas tank when you’re at the optimal weight for you. That said, finding out what your optimal weight does not really work well by using formulas and similar nonsense. See where you feel and move the best. Even more importantly, figure out a weight you can sustain without having to sacrifice your entire lifestyle and social life.

Apart from training, there’s the competition aspect. To make things clear, BJJ weight loss in this regard is only ok if you’re overweight and clearly above your best performance. I absolutely do not advocate weight cuts, even though there are great ways of setting them up to succeed. Instead, fight at a weight class you’re comfortable at. Use BJJ weight loss strategies to get there, sure. But try and stay there for an extended period of time without having to watch out too much about what you’re eating. Otherwise, going a weight class up might be a better solution.

BJJ Weight Loss Tactics: Food Choices

Brazilian Jiu-Jitsu becomes very easy and logical once you understand how it works. (Un)fortunately, it takes a long time to get there. Luckily, if you try to do the same with nutrition, you won’t have to spend years figuring things out. In essence, nutrition is simple. You need to ingest stuff that will make your bodywork. By work, you have the energy it needs just to keep you alive, energy for doing daily stuff, energy for doing physical activities. That’s actually the exact order in which your body rates them.

All this energy comes from the food you eat. The more you eat, the more you satisfy your body’s energy needs. That said, once you surpass them, the surplus energy gets stored for “rainy days”. Only if you keep overloading, you’ll just keep storing and storing. Or get fat, in other words.

When it comes to the food you eat, you need to ingest the three macronutrients (protein, fat, and carbs) as well as a host of micronutrients (vitamins, minerals, amino acids, phytonutrients, etc. ). Getting them all can be complicated, particularly if you follow ceratin restrictions (keto, vegan, carnivore or whatever). So, it all boils down to food choices.

The foods you choose to eat, are the fundamentals of how you’ll look and perform. IT is that easy. The more balanced and clean your food choices are, the easier it will be for you to figure out your ideal weight. Nt o mention that you can easily adjust for weight loss or gain just by switching the type of foods you eat. With that in mind, let’s approach BJJ with loss form this perspective. If you’re looking to shed weight, and still enjoy eating you need foods that support this goal. You need thermogenic foods.

Thermogenic Foods to Help You Lose Fat

SO what exactly are thermogenic foods? Those are the foods that help you lose weight silly because it takes more energy for your body to break them down than the energy they provide. That said, focusing on some, or all of them will allow you to eat plenty, eat tasty, and still achieve your BJJ weight loss goals. Once you know which foods are the best at helping your body burn more fat, you can easily find a way to tailor your diet/meal plan around them.

Cocoa is one of my personal favorites, so I’ll start there. Cocoa is not only delicious but also a very potent antioxidant. It is also a stimulant, as it is in the same category as tea and coffee. It has a host of health benefits and also causes your body to work at a higher rate. Plus, you can use it however you want.

Ginger is an obvious one. It is a staple of Asian cousine, and, nowadays, is used just about anywhere. Ginger actually ah the power to increase calorie burring for around 10%, which is significant. Ginger tea is one great way of getting your daily dose.

Coffee, of course, similarly to cacao, is one of the best (and most delicious) ways of putting your body in the next gear. The world’s most famous stimulant is a perfect fit for grapplers. It not only helps with BJJ weight loss goals, but also makes you feel energetic and keeps your mind sharp.

Chilli. Peppers, though, not just the spice and certainly not the dish. Hot peppers of all varieties will help you lose weight due to the very thing that makes them taste spicy – capsaicin. It is a heat-forming compound that stimulates the body to break down fat.

Green tea is a staple of weight loss programs, and there’s a good reason – it works. One to two cups a day will help you drop quite the amount of weight, due to the caffeine content and the polyphenols that it contains. Doesn’t do nearly as well if you put sugar in it, though.

Protein. All clean protein sources, whether they’re plant or animal-based, have a huge thermogenic effect. The body takes a lot more energy to break protein down, than the energy protein provides. That means a negative caloric balance, and reaching your BJjj weight loss goal. Plus, you’ll never feel hungry as protein is highly satiating.

Citrus Fruits are probably the most obvious superfood you can eat for the thermogenic effect. Grapefruits and tangerines top the list, given that very few people, can just eat a lemon. Similarly to protein, it takes a lot of work to digest.

Cinnamon Let’s wrap it out with the spice you either love or hate. This thermogenic spice works thanks to the abundance of antioxidants and phytochemicals that lower triglycerides and cholesterol like nothing else. Plus it regulates blood sugar and information on top of everything else. That, and it will curb any sweet tooth you might have. Just use George Lockhart’s simple trick.

Conclusion

One thing to forget when setting up a BJJ weight loss meal plan is all the fat burning supplements. They won’t work. Period. Instead, focus on your food choices., keep things simple – include as many thermogenic foods as you can. At the same time, keep things balanced by including micro and micronutrient as best as you can. Weight loss and healthy eating can be extremely simple, just like Jiu—Jitsu. All you need is to understand how things work.

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If we take a look at the evidence, it may be hard to draw the best conclusion. A vegan diet is when you avoid everything that originates from animals. That includes eggs and dairy in addition to meat, obviously. This is where things get confusing. Physiologically and biologically speaking, humans are omnivores. That means the can and should eat both meat and plants. That would mean that cutting one out results in health issues and worse athletic performance. And yet, athletes like Nick Diaz, Mat Danzing, Sebastian Broche, the Miyao brothers, Enrico Cocco and plenty others prove this theory wrong. What’s the deal with a vegan BJJ diet?

A Vegan Diet: Benefits vs. Drawbacks

Unlike some diet options out there, a vegan BJJ diet does make sense. There are proven benefits to eating plant-based foods. However, the vegan diet is restrictive by nature, although not as much as some other fad diets out there. That means that along with the benefits, you get several drawbacks as well.

The first thing you’re going to undoubtedly notice on a vegan diet is weight loss. Weight management becomes much easier when you’re eating plant-based, particularly when your food choices are on point. This means you’ll have no trouble getting to a lower weight class, and more importantly, staying there.

Next up is health. Less meat usually translates to a more alkaline diet, meaning acidity goes down. That helps fight off inflammation, boosts immunity, and a whole host of other benefits. In general, there is evidence to support that a vegan diet does impact health positively when done right. One thing that’s for certain is that digestion will improve greatly, along with your gut health.

In terms of athletic abilities, most people that switch to a vegan diet claim to recover better. Moreover, endurance levels always seems to be high in vegans. While there’s not too much scientific evidence out there to prove this, it obviously works for most people, so it should work for you as well.

On the other side, there’s a clear and undeniable drawback in the lack of nutrients. Certain vitamins and micronutrients are only available through animal-derived products. That means that however well your Vegan BJJ diet is calibrated, it will always lack certain nutrients. In other words, you will HAVE to use supplements without question.

One more possible negative side is that you can easily keep up with a vegan diet by eating nothing but junk food. Food choices matter even more than on any regular “healthy” diet plan. It is extremely easy to fall in a trap thinking you’re eating healthy just because you’re eating plant-based meals.

The Simple Vegan BJJ Diet Rules

It is not a question of whether a vegan diet is healthy and sustainable. The real question in terms of a vegan BJJ diet is whether or not it will help your performance on the mats? After all, that is the main reason for deciding to go vegan, at least for serious athletes. Rest assured, this is the one diet that will provide you with more than ample fuel for any type of performance. Given the number of nuts and fruits in a vegan diet, you’ll never run out of energy whatever you decide to do.

The second rule that you simply have to adhere to as a vegan athlete is food choices. There’s no way you can pull off a vegan BJJ diet on just fast food. You’ll need to really watch out for what you’re eating. The return, though, is in cutting out all processed foods, and mainly, processed sugars. That’s usually very hard to do on a regular diet. On a vegan one, though, you already have limited choices, so you just need a few more adjustments.

Speaking of food choices, you still have to include all the macronutrients carbohydrates, fats, and protein. As far as carbs go, you’re all set from all the fruit and most of the vegetables you’ll consume. In terms of fat, avocados, nuts, coconut oil, etc provide more both diversity and healthy options. Only in terms of protein do you really need to pay attention. Legumes like beans, peas, lentils, certain grains like quinoa and soy, etc are all very rich in protein. Of course, you can’t get all essential amino acids from plant sources only, which is where protein or amino acid supplements come into play. Vegan ones, of course.

Making The Transition

If you’re already following a vegan diet but having trouble with performance, you only need minor adjustments in food choices and/or supplement s to become a machine. If you’re doing a transition from a normal, or meat-heavy diet though, you’ll need to take it step by step. The goal is not to stop eating animal-based products overnight. Rather than that, you need to wean off them slowly. For example, cut out all meat except fish for starters. After a while, you can add fish to the mix, before slowly excluding eggs, followed by dairy and eventually, honey and whatever else is left. The process should be gradual, taking you at least three weeks.

Also, remember that while doing such a major change as adopting a vegan BJJ diet, you’ll feel weaker before you feel strong. This is inevitable, as your body adapts .however, the more you do a planned out, gradual transition, the less you’ll feel the effects of changing. Which brings us to the questions you most likely have.

The protein content is one of the main questions people ask. First of all, you do not need nearly as much protein as it is advertised. That said, if you insist, you can freely supplement with soy, pea, or whatever other plant-based protein you can get your hands only. Just remember to throw in some amino acids so that you do not develop deficiencies.

Taste is another frequent question. Despite what you may think, you won’t be eating only salads, and vegan food does not taste bland. On the contrary, you can find insane recipes of everything from baked dishes and stews to cheesecakes to die for.

In terms of eating frequency, you can use just about any protocol you want. For example, you can still do intermittent fasting, but make sure that you’re ingesting enough calories. IF eating more small meals is your thing, you can go for that as well.

Oh, and yes, you can get stronger and even build muscle on a vegan BJJ diet.

Final Thoughts

The evidence is clear – A Vegan BJJ diet is going to provide you with everything you need to perform at a very high level. it is even a great fit for MMA fighters as well. Balancing one out, though, will take some time and research. that’s if you want to do things right. Also, not that you can’t just transition from whatever diet you’re on now directly to a vegan one. take things easy and slowly and in no time, you’ll look and feel the best ever. Or so they say, at least.

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The healthy / sports diet landscape has been changing lightning fast as of late. Until just a few years ago, any new diets, or eating systems, or whatever they’re called now, took years to build up and present to people. Nowadays, I’d wager there’s a new diet or weight loss meal plan coming out every week. If you think it was easy to get lost among all the stuff out there before, you should try and search for any meal plans or diet nowadays. From general guidelines to specific stuff like a diet for BJJ or MMA, you’ll find pretty much anything online. The real question is, how much of that stuff will keep you healthy first, and help you achieve your athletic goals second? The carnivore diet is the one on trial today and we’ll see whether or not it fits the real needs of grapplers.

What Is The Carnivore Diet?

The Carnivore diet is a meal plan that is pretty restrictive, to begin with. In fact, the only things that you can have on the menu are all types of meat and fish, as well as eggs and a few dairy products. While it may seem similar to the Keto diet, it is actually way more restrictive. No vegetables, nuts, or seeds in this one, including Keto/Paleo people’s favorite: avocados. Goes without saying that all fruits, grains, and carbohydrates, in general, have no place in this diet plan.

The carnivore diet is not really based on science, but more on the belief that humans are by evolution, designed to be carnivores. We all know that humans as a species are omnivores. Still, that’s not a reason not to explore this dieting approach further. That said, there are doctors, like orthopedic specialist Shawn Baker that recommend the diet. Of course, this diet being brand new and all, there’s a lot of research that needs to happen in order to get some real evidence as to whether it can help athletes achieve their two primary goals. Those are being healthy and achieving specific athletic performance goals. There are several carnivore diet studies taking place now. However, we’ll most likely have t wait quite a lot longer for genuine results.

When it comes to the meat choices in the Carnivore diet, you’re unrestricted as long as you have meat on your platter. Options include chicken, fish, beef, pork, lamb, wild game, organ meats, lard, bone marrow, etc. The fattier the meat, the better it will suit the diet. In fact, fat is the primary energy source in this diet. Although a bit controversial, given that they’re not made of meat, eggs and low carb dairy like butter and hard cheeses are also a part of this diet. That’s understandable, as eating meat only will surely become boring after a short while. The burning question, though, is whether the carnivore diet for BJJ?

Let’s Talk About Basic Human Biology

Evolution ideas aside, it is clear that as species, we’re meant to eat plants along with meat. Therefore, the basis of the Carnivore diet claiming humans are carnivores-only goes straight down the drain. If you think you’re a carnivore, think twice – even dogs are not pure carnivores, but omnivores. Only cats and several other species out there are pure carnivores. And no, humans are not among them.

That said, as humans, we do need meat to be a part of our diet, and it can freely be a large part of it. As a meal plan, the Carnivore diet does have its benefits. Whether or not it is an everyday diet for BJJ is a different question. First, it is an awesome way to cut carbs completely from your diet. While I don’t believe this is a good choice for the long run, it is certainly beneficial short term. The Carnivore diet will help you remove all processed carbs. More importantly, it’ll help you get used to living without them, which can be a very hard thing to accomplish. Moreover, it will definitely help you reach your protein goals of ht day, whatever they might be.

On the downside, there are certain health concerns when you first look at the Carnivore diet. First up, normally is the lack of fiber that comes with eating vegetables and fruit. Apart from supplements, there’s no real way of substituting for this. Moreover, higher fat meat means more cholesterol and sodium. Plus, even though the meat has essential amino acids and other compounds we absolutely need, it lacks in plenty of the micronutrients that are also essential to us humans. Not to mention all the processed meat-related diseases that modern research has brought to light.

Setting Up The Carnivore Diet For BJJ

As evidence suggests, you can pull off the Carnivore diet for BJJ, but only if you’re smart about it. In order to keep it in line with the first and most important goal of staying healthy, this diet shouldn’t be your long-term solution. Moreover, you’ll need to supplement vitamins and minerals, as well as a fiber supplement and perhaps even some probiotics. This is a must in order to maintain your body’s physiological balance.

That said, if you’re looking to cut weight, I doubt there’s a better way to slim down rapidly, particularly if you’re on a high-carb diet at the moment. The Carnivore diet is a very delicious way to trim down excess weight, although you do need to be careful. It can be hard to keep processed meat to a minimum on such a diet. That said, you can’t give in to eating all the sausage meat, pepperoni, and bacon you can. The reasons are more than obvious.

Speaking of foods you can eat on the Carnivore Diet, the rules for choosing food are simple. If it is meat or fish, it can be on the menu. Sides and exceptions include butter, hard cheeses, and whipping cream, along with eggs. Coffee and tea are also okay, without sugar, of course. Alcohol is a no-go due to its high sugar content. Also, you’ll need to make sure you’re using the minimum of sauces and certain seasonings. This can be more challenging than giving up carbs. When choosing meat, going for grass-fed and organic is a way better choice than reaching for the processed stuff. However, you can’t really get away from things like bacon and pepperoni on a diet like this. Everything is in moderation, even though you can eat as much as you want in a meal, and during any time of day on this diet.

Conclusion  

All in all, the Carnivore diet is a balancing act, just like many other diet plans out there ara. However, it does tend to be more restrictive than others, and can even be harmful to some. As an athlete training in a very demanding combat sport, I doubt that adhering to the diet for a long period of time is a good idea. That said, as a short-term weight loss diet for BJJ, ti may just be the perfect hack. All you have to remember is to supplement wisely with greens, micronutrients and fiber supplements. This will help you retain your gut health. It will also help you regulate other physiological processes that require plant-based food.

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