Pre-Comp Preparations: Nutrition

The competition season of 2023 has dawned on us again! We love the competitive spirit we have in Clube De Lutas, seeing all our students amping up their training to make the most out of their pre-competition preparation.

One aspect that a lot of Brazilian Jiu Jitsu athletes neglect in their daily routine is nutrition. We cannot stress the importance of having a better diet as you prepare for a competition. 

Nutrition plays a crucial role in helping athletes perform at their best, especially when it comes to competition preparation. Whether you're a professional athlete or just a weekend warrior, making sure you're fueling your body with the right nutrients can give you an edge and help you reach your goals. 

In this blog, we'll explore the different nutrients that can help with competition preparation and why they're so important.

Protein: The Building Block of Muscle

Protein is essential for building and repairing muscle tissue, which is why it's so important for athletes. During intense physical activity, muscle fibers can break down and cause damage, but consuming enough protein can help repair those fibers and reduce muscle soreness. Aim to get about 1 gram of protein per pound of body weight each day to support muscle recovery and growth.

Carbohydrates: Fuel for Energy

Carbohydrates are the body's primary source of energy and are crucial for athletes, especially during competition. They provide fuel for muscles to work harder and longer and can help delay fatigue. It's important to consume enough carbohydrates to maintain optimal energy levels during competition. Consider carb loading, which involves increasing your carbohydrate intake a few days before an event, to ensure you have enough energy to perform at your best.

Fat: Slow-Burning Energy

Fat is another important energy source for athletes. Unlike carbohydrates, which provide a quick burst of energy, fat is a slow-burning energy source that can help you maintain endurance during long, grueling events. Fat also helps absorb and transport the fat-soluble vitamins A, D, E, and K, which are important for overall health. Aim for 20-30% of your daily calories to come from healthy fats such as avocados, nuts, and olive oil.

Vitamins and Minerals: Essential for Optimal Health

Vitamins and minerals are essential for optimal health and performance. For example, vitamin C is important for supporting the immune system and reducing inflammation, while the iron is crucial for transporting oxygen to the muscles. Make sure you're getting enough of these important nutrients by eating a balanced diet that includes plenty of fruits and vegetables, whole grains, and lean proteins.

Hydration: Don't Forget the H2O

Staying hydrated is crucial for performance and recovery, especially during competition. Dehydration can lead to fatigue, muscle cramps, and decreased performance, so it's important to make sure you're drinking enough water. Aim to drink at least 17 ounces of water 2 hours before the competition and continue to drink enough water throughout the event to stay hydrated.

In conclusion, nutrition plays a critical role in competition preparation and performance. By fueling your body with the right nutrients, you can improve your endurance, delay fatigue, and recover more quickly after an event. Whether you're a professional athlete or just looking to improve your performance, focus on getting enough protein, carbohydrates, fat, vitamins, minerals, and hydration to support your goals.

Final Word from Clube De Lutas coaches:

Incorporate a nutritional meal plan into your daily diet so that it becomes a lifestyle rather than a chore when competition time comes. Once you have a proper diet plan in place, you will notice the positive impact enhanced by your nutritional meals in your Jiu Jitsu training and performance.

We encourage you to seek advice from a professional nutritionist when it comes to your nutrition. There is no one-plan-fits-all when it comes to nutrition. You need a nutrition plan that is uniquely yours depending on your lifestyle, training schedule and intensity and goals.