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Nutrition advice for hour and a half Jiu Jitsu class

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  • Nutrition advice for hour and a half Jiu Jitsu class

    Hey guys, just wanted some advice on what would be the proper pre class intake, since ive been gassing out pretty ugly especially in the 2-3 seven minutes rounds of sparring.And it's not just the cardio, my muscles seem to give up pretty soon.
    I'm eating regular primal breakfast-lunch-dinner, BUT i don't eat anything before class mostly because i'm not hungry.Classes are 45 minutes technique and the rest sparring, i have no problems with the first part.Should i up carb intake at lunch on class day or just before it?
    any advice is highly welcomed, thanks in advance

  • #2
    I would like to hear some recommendations as well. I did high school wrestling for 2 years and unfortunately I stopped doing it because the high intensity 2+ hour practices of drilling and fighting 6 days a week was horrible and i was tired all of the time. I realize now that if I had just allowed myself to eat enough calories, protein and carb to fuel it then I could keep doing it. I remember very well just barely loosing so many matches because I was so tired, my muscles had no strength, and I was literally almost blacking out. Burned out far too quickly and dreaded everyday of practice like I was going to hell everyday haha. If I'd been fueled correctly I could have kicked more ass. This was pre primal but was getting into health and did not eat nearly enough.

    Would appreciate advice on what to eat so that I can have energy for hour long mtn bike ride/sprints

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    • #3
      anyone?

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      • #4
        I would have a snack like a banana or apple a little before class and consider making your own sports drink to bring for refreshment in between rounds of sparring. I trained jiu-jitsu for a little over a year and they were some of the hardest training sessions of my life.

        The other thing to keep in mind, is that as you get stronger and your conditioning improves, you'll be able to go for longer regardless of what you've eaten.
        "In theory, theory and practice are the same. In practice, they couldn't be more different."

        "You can have anything you want, but you can't have everything you want."

        My blog: http://www.AlKavadlo.com

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        • #5
          Thanks Al, love the blog!

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          • #6
            Originally posted by agustin View Post
            Hey guys, just wanted some advice on what would be the proper pre class intake, since ive been gassing out pretty ugly especially in the 2-3 seven minutes rounds of sparring.And it's not just the cardio, my muscles seem to give up pretty soon.
            I'm eating regular primal breakfast-lunch-dinner, BUT i don't eat anything before class mostly because i'm not hungry.Classes are 45 minutes technique and the rest sparring, i have no problems with the first part.Should i up carb intake at lunch on class day or just before it?
            any advice is highly welcomed, thanks in advance
            Has this changed since you adopted a more primal diet? Or have you always gassed at this point?
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            • #7
              Originally posted by agustin View Post
              Thanks Al, love the blog!
              Thanks! Happy to help!
              "In theory, theory and practice are the same. In practice, they couldn't be more different."

              "You can have anything you want, but you can't have everything you want."

              My blog: http://www.AlKavadlo.com

              sigpic

              Comment


              • #8
                Coach Palfrey, i have noticed i gas out more quickly and in a deeper way since i started eating primal, but i also dropped 15 pounds and feel grat overall. So i wanted to know if i was missing something in the equation.

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                • #9
                  I do not eat anything pre/post bjj. basically i eat what i would eat normally during the day. training does not change that.

                  I think a lot of it will depend on how you are training. Some people have a really high work rate, and you need a lot of cardio to pull that off. I am pretty laid back and can go 5-6 rounds in a row without too much trouble cardio wise. However i have a very reactive game, and rest a lot during a roll (I am old, and beat up. There is no way i can keep up with a 20 year old, so i do not try to; i relax and wait for a mistake).

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                  • #10
                    I make sure I have something about an hour before I train, usually an apple or banana. I can't train on a completely empty stomach because I'll burn out really quickly. Afterward I get pretty hungry so I will focus on protein for growth. Hope that helps.

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                    • #11
                      I don’t really eat fruit too often, but some of the guys at the muay thai gym I used to train at that tried paleo found they really needed pre workout carbs.

                      I’m not sure because I haven’t experimented much, whether high GI or low GI is best… low GI would be sweet potatoes, high GI would be white potatoes and most fruits. I’d probably do like a sweet potato with some protein an hour or two before. Don’t be afraid of starches when you’re doing BJJ.
                      I used to seriously post here, now I prefer to troll.

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                      • #12
                        I roll regularly and with intensity, usually later in the evening (7:30-9pm). Getting enough energy is tough- I have found that it's critical to come in with my glycogen topped off, and I need to make sure to replenish that glycogen afterwards if I'm going to do anything athletic the next day. And too much food too close to BJJ leaves my stomach in knots. Here's my strategy:

                        I try to have a generous, deliberately carbed meal(500ish calories 40ish g of carbs, either starch or milk sugars) about 3 hours before. If I forget and eat too late, I have a smaller snack, still carby (quinoa + coco milk porridge, yogurt + fruit, buttered rice + topping) as early as I can. If I realize I'm starving on the way to BJJ, it's too late for food, but I still find it useful to swig some milk or juice so my body has something to work with. For me, i've found that starches > milk sugars > fruit sugars, but YMMV.

                        As a 5'4" 125 lb woman, I can drill and roll with intensity for 90 min with much larger men, no problem. If you want to roll daily, make it priority #1 to replenish those carbs- again, think sweet potatoes or rice, with a side of fruit, along your normal protein + fat + veggies.

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                        • #13
                          Thanks a lot for the input guys (and girls), i'm really down on the carb side these days so i'm gonna up that a little bit on training days.The thing is i just can't get my cardio on a decent level and everyone keeps advicing me to go out and run, which i did before and didn't improve my game whatsoever. Sensei says i don't know how to breathe! So apart of how difficult BJJ, now i have to learn how to breathe on top of that!

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                          • #14
                            I never found running to help my jujitsu at all. Pushups, situps, pullups, functional lifts, kettlebells to work strength. Use sprints or tabata interval exercises to work conditioning. And patience, patience, patience- figure out when the energy you put out is pointless, and learn to wait and rest in those times instead.

                            Breathing will come with familiarity in the pressure situations. if you (like me) find that you hold your breath, find a very quiet 'sound effect' you do always always when you roll- one guy at my gym whistles gently on every outbreath, I breathe with "slow in- out- out- out-" puffs. It's the holding the breath that's the killer.

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                            • #15
                              Ive been at it for about 15 months now, and had a few hard crashes while trying to figure things out, diet wise and conditioning.

                              For me, on training days, its usual food plus a cup of almonds during the day, plus coconut milk+cup of berries an hour or so before practice if its early ie. 6:30, otherwise if practice is at 7:30, I got time to digest so I eat a proper dinner, some combo of meat/fat/sweet potato. Lately Ive added a table spoon of honey to my water during practice and its a nice boost, works a lot better than adding fruit through out the day, which didnt help me.

                              As far as cardio and running, if you look into conditioning for BJJ, you'll find as much debate as there is in the food world about the proper diet. For me, I bought into Joel Jamisons school of thought, aerobic conditioning helps with recovery, and compliments the anaerobic alactic system quite a bit. If interested check out the thread on cathletics.com in the fight forum, and 8weeksout.com.

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