Dr. Matteo Capodaglio, a renowned sports nutritionist discusses the most effective supplements for Jiu-Jitsu athletes.

Dr. Matteo Capodaglio is a Sports Nutritionist and Doctor of Pharmacy who holds a Masters Degree in Human Nutrition from the University of Milan.

The conversation provides valuable insights for those looking to enhance their performance in grappling and mixed martial arts. Capodaglio has worked with ADCC and IBJJF champions, UFC title contenders, NHL and NFL players, professional motorcycle racers, and Rugby 15 national team members, athletes such as Arman Tsurukyan, Cody Garbrandt or Nicholas Meregali.

Dr. Capodaglio emphasizes the importance of a “food first” approach, advising athletes to obtain their nutritional needs primarily from whole foods. However, he acknowledges that supplements can play a role in optimizing performance, especially under certain training conditions. The key supplements mentioned in the video are:

1. Hydration Supplements: Essential for athletes, especially during prolonged training sessions, to maintain optimal hydration levels.
2. Carbohydrate Supplements: Beneficial for those undergoing multiple training sessions per day or extended training periods, helping to sustain energy levels.
3. Whey Protein or Essential Amino Acids: These are crucial for muscle recovery and protein synthesis post-training.
4. Creatine Monohydrate: Widely studied for its effects on muscle growth and performance enhancement. Dr. Capodaglio advises sticking to the basic form of creatine monohydrate, as it is the most researched and cost-effective.
5. Beta-Alanine: This supplement is noted for its role in buffering lactic acid build-up, which can be particularly beneficial in the high-intensity performance required in Jiu-Jitsu.
6. Caffeine: Recognized for its ability to enhance strength and endurance. Some studies suggest that combining caffeine with carbohydrates can increase the rate of carbohydrate absorption.
7. Magnesium: There is some evidence supporting its benefits, particularly in relation to muscle function and recovery.

Dr. Capodaglio also stresses the importance of third-party testing of supplements, especially for athletes under programs like USADA, to avoid issues with tainted supplements. He highlights the necessity of consulting healthcare professionals before starting any supplement regimen.

In addition to discussing supplements, Dr. Capodaglio touches on broader aspects of athlete wellness, such as the significance of sleep, proper training periodization, and overall lifestyle choices. He shares personal anecdotes, including his routine as a recreational Jiu-Jitsu practitioner, emphasizing the balance between training, nutrition, and rest.

The video serves as a comprehensive guide for Jiu-Jitsu athletes and enthusiasts, offering professional insights into the complex world of sports nutrition and supplement use. Dr. Capodaglio’s advice underscores the importance of a holistic approach to athletic performance, where supplements are just one piece of a larger puzzle.