For same-day jiu jitsu tournaments, it’s critical to focus on quick rehydration and easily digestible foods to optimize performance without causing digestive discomfort. What to eat before your jiu jitsu competition is something many people struggle with, and it ends up killing their results in tournaments.
Here’s a guide on what to eat and drink after your weighing in so you’re in peak condition for your matches.
1. Immediately After Weighing In: Rehydration
Electrolyte-Rich Fluids: Begin rehydrating immediately with drinks that replenish lost electrolytes. Options include:
- Sports drinks (e.g., Gatorade, Powerade)
- Coconut water
- Electrolyte tablets or powders mixed in water
Gradual Rehydration: Drink small amounts frequently rather than large quantities at once to avoid overloading your stomach. Aim for 500-750 ml of fluids per hour.
Avoid High-Sugar Drinks: Choose hydration options with balanced electrolytes rather than those with excessive sugar content so you can avoid energy crashes.
This is particularly important because most of the time after weigh ins, you will be very dehydrated. And since most tournaments are same-day, you have to be extremely efficient in how you rehydrate so you get all that water back in your system. It is not only what you eat before jiu jitsu competition, but what you drink as well.
2. First Meal: Quick Energy and Recovery
Timing: Eat a light meal within 30-60 minutes after rehydrating. This meal should focus on easily digestible carbohydrates and moderate protein.
Carbohydrates: Choose quick-digesting carbs to restore glycogen levels after weighing in:
- White rice
- Plain pasta
- Potatoes (boiled or mashed)
- Fruits (bananas, berries, applesauce)
Proteins: Include moderate amounts of lean protein to support muscle recovery:
- Chicken breast
- Turkey
- Eggs or egg whites
- Greek yogurt
3. Second Meal: Balanced Nutrition
Timing: Consume your second meal about 1-2 hours before your match, focusing on a balance of macronutrients.
Complex Carbohydrates: Include easily digestible carbs for sustained energy:
- Brown rice
- Whole grain bread
- Sweet potatoes
- Lentils
Lean Proteins: Continue with lean protein sources for muscle support:
- Lean beef
- Fish (tilapia, cod)
- Tofu or tempeh
Healthy Fats: Add a small amount of healthy fats to support overall energy:
- Avocado
- Nuts and seeds (in small amounts)
- Olive oil
4. Pre-Match Snack: Quick Energy Boost
Timing: Have a small, easily digestible snack 30-60 minutes before your match for a quick energy boost.
Carb-Protein Combinations: Opt for snacks that provide quick energy so you won't have any digestive issues:
- A piece of fruit (e.g., apple, orange, banana)
- A small granola bar
- Rice cakes with a thin spread of nut butter
- A smoothie made with fruit and a small amount of protein powder
Hydration: Continue sipping on small amounts of electrolyte-rich fluids after weighing in so you can maintain hydration. My pick for hydration is always either spring water with some salt, or a bottle of water with liquid IV.
This is the 2nd most or most important thing you eat before your jiu jitsu competition. This is going to be your quick fuel. You do not want something heavy, but you also want some substance. A personal favorite of mine is 1-2 rice crispy treats.
5. Final Tips
Listen to Your Body: Everyone’s digestive system reacts differently. Stick to foods you know are safe so you won't have discomfort.
Avoid New Foods: Tournament day isn’t the time to try new foods or drinks. Stick with what you’ve tested during training.
Stay Relaxed: Anxiety can impact digestion and performance. Try your best to stay calm and remember your training.
Conclusion
What you eat and drink before your jiu jitsu competition in is key to maintaining energy and performance.
If you want to learn more about how to prepare the weeks leading up to a tournament, click here to read our guide on training 6-8 weeks before a competition.
By following these guidelines, you can ensure that you’re well-prepared and ready to compete at your best. Good luck on the mats!