Fuel Your Training Sessions
When you’re gearing up for a session of Brazilian Jiu-Jitsu (BJJ) or Muay Thai, what you put in your body can make or break your performance. These are physically demanding sports that require strength, endurance, agility, and mental focus. Whether you’re training early in the morning or hitting the mats after work, eating and hydrating properly throughout the day will help you get the most out of your session and recover faster afterward.
Here’s a practical, no-nonsense guide to what to eat and drink on training days.
1. Start Your Day Right: Breakfast
If you train in the morning, your breakfast should fuel your session without weighing you down. If you train later in the day, breakfast is still important for maintaining steady energy levels.
What to eat:
A balanced mix of complex carbs, protein, and healthy fats.
Examples:
Oatmeal with banana, chia seeds, and a scoop of peanut butter.
Whole grain toast with scrambled eggs and avocado.
A smoothie with protein powder, Greek yogurt, berries, spinach, and almond milk.
What to avoid:
Heavy, greasy foods.
Large amounts of simple sugar that cause energy crashes.
2. Midday Meal (If You're Training in the Evening)
If you train in the late afternoon or evening, lunch becomes crucial. You want a meal that fills you up without leaving you sluggish.
What to eat:
Lean protein + complex carbs + veggies.
Examples:
Grilled chicken or tofu with brown rice and roasted vegetables.
Turkey sandwich on whole grain bread with a side salad.
Quinoa bowl with black beans, sweet potatoes, and avocado.
Tip: Eat this meal 3–4 hours before training so you have time to digest and store energy.
3. Pre-Training Snack
About 60–90 minutes before you hit the mat or pads, have a light snack to top off your energy without feeling full during training.
What to eat:
Something quick-digesting with moderate carbs and a bit of protein.
Examples:
A banana with almond butter.
A protein bar or energy bar with natural ingredients.
Low-fat Greek yogurt with berries.
Hydration:
Begin sipping water early in the day.
16–20 oz of water in the 1–2 hours before training helps ensure you’re not starting dehydrated.
4. During Training
Most people don’t need to eat during a standard 60–90 minute training session, but hydration is key.
What to drink:
Water is usually sufficient. Sip as needed.
If you’re training intensely for more than 90 minutes, or in extreme heat, consider a sports drink or electrolyte supplement.
Avoid energy drinks or sugary sodas—these can spike your heart rate and dehydrate you.
5. Post-Training Recovery Meal
Recovery is just as important as fueling. After training, your body is primed to absorb nutrients for muscle repair and glycogen replenishment.
What to eat (within 60 minutes):
A mix of protein and carbohydrates.
Examples:
Grilled salmon, brown rice, and steamed broccoli.
Protein shake with a banana and oats.
Stir-fry with chicken, vegetables, and noodles or rice.
What to drink:
Water or a protein shake.
If you sweat a lot, add a pinch of sea salt or use an electrolyte packet to help rehydrate.
Bonus Tips
Listen to your body. If you feel sluggish during training, adjust your meals the next time.
Avoid high-fiber or high-fat foods immediately before training, as they digest slowly and can cause discomfort.
Plan ahead. Pack meals or snacks if your schedule is tight—grabbing fast food on the way to class usually doesn’t end well.
Final Thoughts
Fuelling your body properly is part of your training. If you want to roll longer, strike harder, and recover faster, don’t neglect your nutrition and hydration. Eat balanced meals, time your snacks wisely, and stay hydrated throughout the day. Your body (and your training partners) will thank you.
