We all love to train hard, and we all want to get as much as possible out of every training session. To get the most out of your training, diet becomes an extremely important aspect of athletic performance.

While there are many things athletes can do to optimize, here are a few quick nutrition tips to help you improve your performance on the mats!

Hydration is key

It’s essential to consider pre-, post-, and intra-workout hydration.

Hydration isn’t just about quenching your thirst; it’s about replacing the water and electrolytes your body loses during rigorous training. Every day, drink at least ½ Oz of water per pound of bodyweight.

Additionally, during your workout aim for 6 ounces every 15 minutes to stay optimally hydrated. Too much will bog you down, and too little will hurt your performance. Experiencing dehydration can hinder performance and recovery, making all your hard work less effective. So, don’t skimp on water—it’s a crucial part of your routine.

[The Power of Hydration in Sports and Fitness]

After training, make sure you replace the water you’ve lost. You can even weigh yourself before and after training to get a rough idea of how much you need to replace. A typical water bottle is about 1L in volume, which weighs 2.2lbs. So for every pound of water lost, drink 500ml, or ½ of a Nalgene water bottle. 

Supplementing 

Electrolytes

As previously discussed, staying hydrated is key. Electrolytes serve vital functions in athletic performance, so make sure you’re replacing them with sports drinks like Liquid IV, Gatorade or even Pedialyte. All contain valuable electrolytes and simple carbohydrates to replenish your energy. 

Protein

While training Brazilian Jiu Jitsu and Muay Thai, it’s crucial to fuel your body with the right amount of protein before and after a grueling workout. Protein helps repair and build your muscles, making it a key component in recovery.

Ensure you’re consuming high-quality protein sources, such as lean meats, fish or plant-based proteins. A high quality protein powder can also be very effective here. 

Timing and quantity is important – aim to consume your protein meal 2-3 hours before your workout to avoid any gastrointestinal distress, and look to consume about 1g of protein per lb of bodyweight every day. 

Creatine

You might’ve heard of creatine, a supplement that’s often touted as a game-changer for strength training and high-intensity workouts. It’s especially useful for BJJ and Muay Thai athletes, as it can boost power, strength, and muscle growth, as well as improve workout quality. 

Creatine is a naturally occurring substance found in muscle tissue that is an integral part of muscle contraction. Once you run out, the body begins to rely on stored carbohydrate for energy, at which point muscle contractions begin to lose power. Having enough creatine in your system can help you perform at high intensities for longer. 

[Kion Founder Angelo Keely: Why Less Is More]

Caffeine

So why is caffeine so effective as an ergogenic aid? (That’s any substance or device that enhances energy production, use or recovery.)

• It’s a central nervous system stimulant, enhancing your alertness and reducing fatigue.

• Caffeine increases mental acuity and focus, giving you a state of mind conducive to hard work and competition.

•  Caffeine can increase fatty acid oxidation, potentially improving endurance.

• It may also reduce perceived exertion during exercise, helping you train harder and longer.

One thing you can try is abstaining from caffeine for a few days before an intense workout on your schedule to get its maximal effect.

Rhodiola Rosea

Harnessing the power of Rhodiola Rosea could give your pre-workout nutrition an edge, enhancing your performance. Rhodiola is also known as arctic root or golden root, and this adaptogenic herb helps your body handle stress, boosting energy, endurance, and mental performance.

The clinical evidence behind Rhodiola Rosea is scant, but not negligible. Consider this when adding it to your pre-workout regimen.

Magnesium

Next on the list is magnesium, a vital mineral that’s often overlooked in your nutrition, despite its crucial role in muscle function and energy production.

•  Magnesium helps with muscle contraction and relaxation, essential for your grappling and striking movements.

•  It’s crucial for energy metabolism, fueling your intense training sessions.

•  It aids in nerve function, improving your reaction times and coordination.

•  Magnesium can also aid with sleep and inflammation, improving recovery and diminishing muscle soreness after an intense workout.

With a few simple adjustments to your nutrition, you can make getting prepped for and recovering from a tough training session easier.

Make sure you’re getting enough water and electrolytes, and maybe try a few simple supplements that can give your body a little extra bump. Give these tips a try, and let us know how it worked out. See you on the mats!