Nutrition Protocols for BJJ

The athletes and BJJ hobbyists who take their nutrition seriously yield the best results.

Your Recovery improves, and the immune system becomes stronger, all of which means you can train harder, longer, and more frequently on the mats.

Ready to take your BJJ game to the next level?

Nutrition for BJJ

Assuming you want to perform your best on the mats, I guarantee you will get into the best shape of your life if you follow the protocols 80% of the time.

There's no right or wrong way of doing things with these protocols - what matters is consistency and finding out what works for you.

  • Price: £29 / Month

    The program aims to increase your strength and conditioning to enhance your athletic performance.

    This program should be run alongside adequate nutrition (calories and protein on point) and quality sleep (7-9 hours).

    Required Experience: 2/5

  • Price: £29

    This program is designed for the BJJ athlete/hobbyist who wants to know what a sound strength and conditioning program should look like.

    This program offers a variety of mobility, plyometric, and the ideal template ALL BJJ athletes should follow to maximise their performance on the mats.

    Required Experience: 2/5

  • Price: £149 / Month

    This bespoke online personal training program is for BJJ athletes and enthusiasts who want to take their strength, conditioning and nutrition to the next level.

    Required experience: 3/5

Benefits of proper nutrition for BJJ

Proper nutrition plays a crucial role in the performance and overall well-being of Brazilian Jiu-Jitsu (BJJ) practitioners. Here are some of the key benefits of nutrition for grappling sports:

  • Nutrition provides the necessary fuel to maintain energy levels during training and competitions. Consuming the right balance of macronutrients (carbohydrates, proteins, and fats) ensures sustained energy throughout your BJJ sessions.

  • After intense training or competitions, your muscles need proper nutrition to recover and repair. Protein intake is essential for muscle recovery and growth.

  • Nutrition can help you maintain an optimal weight for your weight class or personal goals. Proper weight management is crucial in BJJ, as you may need to compete in specific weight categories.

  • A well-balanced diet supports endurance and stamina, which are vital for BJJ practitioners who engage in long, physically demanding matches.

  • Nutrition can impact your mental clarity and focus during training and competition. Consuming nutrient-dense foods can help you stay alert and make better tactical decisions.

  • Proper nutrition helps bolster your immune system, reducing the risk of illness and allowing you to train consistently without disruptions.

  • Proper hydration is a critical component of nutrition. Staying adequately hydrated supports overall performance, helps prevent cramps, and aids in digestion.

  • If you need to cut weight for competition or if you’d like to put on more muscle, a well-structured nutrition plan can help you do so safely and effectively without compromising your performance or health.

Remember that personalised nutrition advice can vary depending on your individual goals, body composition, activity level, and any specific dietary restrictions or preferences you may have.

Consulting with a professional and experienced coach who understands the demands of BJJ can help you create a nutrition plan tailored to your unique needs.

See what our BJJ athletes and clients have to say

  • Roger Gracie - 10x World Champion

    “Charles is one of the best trainer I’ve the pleasure of working with”

  • Eoghan O'Flanagan - ADCC Europe Trials Winner

    “Charles has a wealth of knowledge in helping you put on muscle mass, build strength and create sustainable results. He understands the game of jiu-jitsu and managing fatigue. He has helped me perform and compete at the highest level.”

  • Oscar Gugala - Black belt

    “Charles is an incredible specialist, he’s going to turn your body into a different machine. Complete understanding of the demands of our sport. Highly recommended.”

  • Faris Benlamkadem - Brown Belt

    “His platform can help you regardless if you’re a hobbyist with not much gym experience to a professional athlete with easy-to-follow programs, assisting in taking the stress off when you go to the gym, instead of trying to figure out which exercises to perform. Would highly recommend.”

Elevate your performance. dominate your opponents. unlock your full potential in Grappling & BJJ.

The purpose of my strength and conditioning programs for BJJ is to teach you how to hit a variety of movement patterns, whilst managing the fatigue you are accumulating on the mats.

Whether you’re a BJJ athlete or a hobbyist, the goal of strength exercises is to increase your power and conditioning to enhance your athletic performance during the day to day training, as well as on the competition day.

My Jiu Jitsu and grappling strength programs are designed to cater for all BJJ fanatics and should be run side by side with adequate nutrition (calories and protein on point) and quality sleep (7-9 hours).

Depending on your goals and budget, you can choose from 3 types of BJJ strength programmes, which include:

  • Strength sessions with video demonstrations for technique guidance

  • Optional conditioning sessions - a chance to improve your overall conditioning and ability to recover between rounds - this should only be done if you feel you can manage your fatigue from jiu-jitsu (hence optional)

  • Ability to add comments, attach videos and give feedback

Requirements

Access to barbells, dumbbells, kettlebells, pull up bars, bands

Access to conditioning equipment; ski ergs, rower, air dyne, bike (only one of the following is required).