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Competition Nutrition: Fueling Your Body for Peak Performance

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Competition Nutrition: Fueling Your Body for Peak Performance

In the Days Leading Up to the Competition

  1. Prioritize Complex Carbohydrates: Carbs are your primary energy source. Include foods like brown rice, quinoa, oats, sweetpotatoes, and whole-grain bread to stock up on glycogen for sustained energy.

  2. Lean Proteins for Recovery and Strength: Incorporate chicken, turkey, fish, eggs, tofu, and legumes to support muscle repair and growth.

  3. Healthy Fats for Endurance: Add moderate amounts of nuts, seeds, avocados, and olive oil to your meals for long-lasting energy.

  4. Hydration is Key: Start hydrating well in advance. Drink plenty of water and consider adding electrolyte-rich beverages, especially after intense training sessions.

  5. Avoid Heavy or Greasy Foods: These can weigh you down and may upset your stomach. Stick to clean, wholesome meals.



The Day Before the Competition

  • Carb Load Smartly: Focus on easily digestible carbs like white rice, pasta, or boiled potatoes to top off your glycogen stores.

  • Stay Hydrated: Avoid caffeine or sugary drinks that can dehydrate you.

 


  • Limit Fiber: Opt for lower-fiber foods to prevent bloating or digestive discomfort.

  • Eat Early: Have your final meal a few hours before bedtime to ensure restful sleep.


The Morning of the Competition

  • Balanced Breakfast: Choose a light, energy-packed breakfast like oatmeal with banana and honey, a smoothie with protein and fruit, or a small portion of rice and eggs.

 

  • Stay Hydrated: Sip water or an electrolyte drink, but don’t overdo it to avoid feeling bloated.

  • Avoid New Foods: Stick to what you know works for your body.


During the Competition

  • Small Snacks for Energy: Bring easy-to-digest options like bananas, energy bars, dried fruit, or rice cakes. Consume these between matches to replenish energy.

  • Stay Hydrated: Keep sipping water or electrolyte drinks throughout the event.

Remember, everyone’s body responds differently, so practice your competition-day eating plan during training to ensure it works for you.

Wishing you strength, focus, and success in your upcoming matches!

Oss,

Global Brazilian Jiu-jitsu

Naples, FL

 

 

 



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