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.