BJJ nutrition – Top 7 Superfoods you should eat

If you want to improve your BJJ, you have to remember about drills, take care of your strength and flexibility, work on your attitude, etc. However, to do all of this you need energy. And to have enough of it you must eat properly. So, to be in top shape you’d better forget about fast food. Instead of eating unhealthy you should treat your body like a temple and eat foods that are high in nutrients. Fortunately, it’s not as difficult as it may seem. All thanks to superfoods. They are just a great way to accomplish a diet rich in nutrients. So, if you are ready for nutritional changes below you will find tips about BJJ nutrition and which superfoods you should eat. 

What are superfoods?

Superfoods are a special kind of food that can be found in nature. By definition, they are calorie sparse and nutrient-dense. Which means that they give a lot of good even from a small amount. They are superior sources of antioxidants and essential nutrients. Superfoods are just natural, unprocessed products containing ingredients that are extremely beneficial to the body.

They will improve your performance on the mat while improving the efficiency and the ability to regenerate your body. A superfood is just any food that is natural, abundant in nutrients, and supports your training. Whether you are a beginner looking to get leaner or a high-level BJJ competitor that needs to improve performance and recovery, adding these foods to your diet will be a step in the right direction. Jiu jitsu is a demanding sport and the focus should be on longevity. After all, it takes a long time to get your black belt, and when you are healthy you will be able to train more often which will hopefully speed up the promotion process. So if you’ve just convinced yourself to eat superfoods below you will find which ones are best to eat to improve your BJJ. 

Best superfoods for BJJ


Eggs have historically been a controversial topic in the nutrition world. It is because many people think that eating the yolk causes high cholesterol. However, this is not true. It’s just a harmful myth. Actually, eggs remain one of the healthiest foods, and dietary cholesterol does not influence cholesterol levels in the body. In fact, eating eggs could increase “good” HDL cholesterol in some people, which may lead to a favorable reduction in heart disease risk. 

Moreover, whole eggs are rich in many nutrients such as B vitamins, choline, selenium, vitamin A, iron, and phosphorus. They’re also loaded with high-quality protein. One whole egg contains about 5g of fat and 6 grams of protein all within 77 calories. It makes them a complete protein source. And they are just great for breakfast.

Green Tea

Green tea is a lightly caffeinated beverage with a wide array of medicinal properties. It is rich in antioxidants and polyphenolic compounds which make it great for fighting inflammation and strengthening the immune system. It is also great for fat burning and maintaining body composition, which can be really helpful for BJJ, especially if you are competing. Green tea also got many health benefits including possible cancer prevention. Moreover, it can protect you against chronic diseases including heart disease, diabetes, and cancer.


Avocados are nutrient-rich, high-fiber fruits that may play a role in reducing inflammation and chronic diseases. It is rich in many nutrients such as fiber, vitamins, minerals, and healthy fats. Moreover, eating avocado may reduce your risk of heart disease, diabetes, metabolic syndrome, and certain types of cancer. 

Sweet Potato

Sweet potatoes are loaded with many nutrients, including potassium, fiber, and vitamins A and C. They’re also a good source of carotenoids, a type of antioxidant that may reduce your risk of certain types of cancer. Despite their sweet flavor, sweet potatoes don’t increase blood sugar as much as you might expect. Interestingly, they may actually improve blood sugar control in those with type 2 diabetes.


Berries are full of vitamins, minerals, fiber, and antioxidants. The strong antioxidant capacity of berries is associated with a reduced risk of heart disease, cancer, and other inflammatory conditions. They can also help treat various digestive and immune-related disorders when used alongside traditional medical therapies. The cool thing about berries is that you can eat them in many ways. You can enjoy them as part of the breakfast, as a dessert, on a salad, or in a smoothie, etc. Their health benefits are as versatile as their culinary applications.

Goji berry

Goji are berries that deserve special attention. They are a complete food, coming with 11 grams of protein, 21 grams of carbs (only half of which are sugar), and one gram of fat all in 83 calories (per 100 grams). It also comes with a huge amount of Vitamin A and Vitamin C. It can be added as a dessert after your meals, but preferably not in the evening because of the big amount of carbohydrates contained.


Nuts are rich in fiber, vegetarian protein, and heart-healthy fats. They also pack various plant compounds with anti-inflammatory and antioxidant properties, which can protect against oxidative stress. Research indicates that eating nuts can have a protective effect against heart disease.

Brazil nuts

Just as goji was distinguished among berries, Brazil nuts deserve a distinction among nuts. They are full of nutrients such as magnesium, saturated, monounsaturated, and polyunsaturated fats. Thanks to all of that they help with improving your muscular contraction and nerve signaling. They are a good snack before jiu-jitsu training. It is because the fat content from brazil nuts will give you a long-lasting energy supply throughout your BJJ class. This might make the difference between finishing a submission or sweeping your opponent in the final seconds of a roll.

Turmeric (Curcumin)

Turmeric is a spice from the ginger family. And curcumin is the active compound in turmeric. It has potent antioxidant and anti-inflammatory effects. Studies show that curcumin may be effective in treating and preventing chronic diseases such as cancer, heart disease, and diabetes It may also aid wound healing and pain reduction 

One drawback of using curcumin medicinally is that it’s not easily absorbed by your body. Fortunately, its absorption can be enhanced by pairing it with fats or other spices such as black pepper. A great way to use this superfood is by adding it to your salads or smoothies. One to two grams per day will do the job. Keeping inflammation low will allow you to train harder and more often.

Just remember

A proper diet is an important part of the training. So to stay healthy you should try and make good food choices. Superfoods are just perfect to supplement your BJJ growth. They will help you improve your training and health. However, they won’t do all the work for you. It is a practice that makes perfect. So to improve your BJJ game, you still have to drill techniques, etc. Think of eating well and exercising as two sides of the same coin. A coin called a healthy lifestyle. And if it is your goal, add these above-mentioned superfoods to your diet, combine it with your jiu jitsu practice, and you will be fine.