To reach peak performance on the mats, it’s essential to treat nutrition as seriously as training. This means ditching junk food for a diet that powers up your body. Junk food may seem tempting, but is that fleeting taste worth sacrificing performance and health? Not really.

Some BJJ athletes claim they can eat whatever they want because of “good genetics.” While a few may get away with it, even the best genes don’t protect against the toll that junk food takes over time. A clean diet can significantly boost your endurance, energy, and even body composition – no matter what your genetics are.

The Downsides of Junk Food

Eating junk food leads to:

• Lower hormone levels: Junk food increases body fat, which can mess with anabolic hormones.
• Weight gain: High-calorie, unhealthy fats, and sugar quickly add to your body fat.
• Cravings: Junk food is addictive, often leading to cravings and overeating.
• Energy crashes: High-sugar foods cause quick energy spikes and sharp crashes.
• Weakness: Digesting heavy junk food strains the body, leaving you feeling sluggish.

Steps to Optimize Your Diet

If you want to feel faster, stronger, and ready to last longer on the mats, try these simple diet adjustments:

1. Ditch Sugary Drinks: Start by cutting out soda and any sugary beverages.
2. High Glycemic Foods Only Post-Training: Simple carbs like fruit, honey, white rice, bread, and potatoes are ideal after training, helping replenish energy without causing spikes during the day.
3. Add Superfoods: Nutrient-dense foods like quinoa, goji berries, and broccoli are packed with vitamins and minerals, fueling recovery and performance.
4. Fuel Up with Low-Glycemic Carbs: For steady energy, go for complex carbs like oats, barley, sweet potatoes, and most fruits and vegetables. Eat these in the morning, before training, or after, ensuring energy without crashes.
5. Include Protein-Rich Meats and Fish: Lean meats and fish provide essential protein and, in the case of fish, healthy fats, which are great after training.
6. Don’t Skip the Egg Yolks: Whole eggs, including the yolk, provide healthy fats that support energy and muscle recovery.
7. Stay Hydrated: Water is essential for every function in your body, including recovery and performance.
8. Take a Multivitamin: Supplementing with vitamins can help fill any nutrient gaps, especially during intense training cycles.

For Weight Loss Goals

If you’re aiming to shed some weight while maintaining strength, try:

1. Gradually Cut Carbs: Lower your carb intake over time but don’t cut them completely, especially around training.
2. Prioritize Protein and Healthy Fats: Keep protein intake steady before and after training to preserve muscle mass, and rely on healthy fats for hormonal support.
3. Refeed with Carbs: Once or twice a week, load up on carbs to restore glycogen in your muscles.

With these dietary tweaks, you’ll notice a difference in how you feel and perform on the mats. Eating clean doesn’t just build a leaner, stronger body – it builds a better jiujiteiro.