Nutrition and Wellness

Calcium for BJJ: Everything You Need To Know

January 08, 2025 3 min read

Calcium is a crucial mineral for maintaining bone health and supporting various bodily functions, including muscle contraction and nerve signaling. Not only is it crucial for general health, it is especially crucial to consume enough calcium for BJJ athletes.

So many submissions and positions that put extreme pressure on the joints and bones themselves. We as athletes need to prioritize things like bone density to make sure we stay healthy and mobile.

This article will cover the benefits, sources, and recommended intake of calcium, along with the risks of deficiency and toxicity so you can be at peak performance.

What is Calcium?

Calcium is the most abundant mineral in the human body, primarily stored in bones and teeth, which contain around 99% of the body's calcium.

It plays several vital roles beyond bone health, helping with blood clotting, muscle function, and proper nerve transmission.

Why is Calcium Important?

Calcium is essential for several functions in the body:

Bone Health: Calcium is critical for bone development and maintenance. As we age, adequate calcium intake helps prevent bone density loss and reduces the risk of fractures and osteoporosis.
Muscle Function: Calcium plays a key role in muscle contraction, including the heartbeat. Low calcium levels can lead to muscle spasms and cramps.
Nerve Transmission: Calcium aids in transmitting signals between the brain and other parts of the body. It supports the release of neurotransmitters, which are essential for normal brain function.
Blood Clotting: Calcium is necessary for the blood clotting process, which is essential for healing wounds and preventing excessive bleeding.

Recommended Intake

The recommended daily intake of calcium varies by age, gender, and life stage. Here are the general guidelines:

Infants (0-6 months): 200 mg
Infants (7-12 months): 260 mg
Children (1-3 years): 700 mg
Children (4-8 years): 1,000 mg
Adolescents (9-18 years): 1,300 mg
Adults (19-50 years): 1,000 mg
Adults over 50 years: 1,200 mg
Pregnant and breastfeeding women: 1,000 mg (1,300 mg if under 18 years old)

Sources of Calcium for BJJ Athletes

Calcium can be obtained from various food sources and supplements:

Food Sources:

Dairy Products: Milk, cheese, and yogurt are rich sources of calcium.
Leafy Green Vegetables: Spinach, kale, and collard greens provide calcium, though some contain oxalates that may reduce calcium absorption.
Fish with Bones: Canned salmon and sardines, eaten with the bones, are excellent sources of calcium.
Nuts and Seeds: Almonds and chia seeds offer smaller but valuable amounts of calcium.

Supplements:

Calcium supplements are available and may be beneficial for those with dietary restrictions. Calcium carbonate and calcium citrate are the most common forms. However, calcium citrate is generally better absorbed, particularly in those with lower stomach acid.

Deficiency and Toxicity

Calcium Deficiency:

Symptoms of calcium deficiency, known as hypocalcemia, can include muscle cramps, brittle nails, and in severe cases, osteopenia or osteoporosis. Calcium deficiency is most common in postmenopausal women, people with lactose intolerance, and those who follow a vegan diet without adequate plant-based sources of calcium.

Osteoporosis Risk: Long-term calcium deficiency can lead to osteoporosis, a condition where bones become weak and brittle. This increases the risk of fractures and is a significant concern for aging adults.

Calcium Toxicity:

Excessive intake of calcium, usually from supplements, can lead to toxicity. Symptoms include constipation, kidney stones, and, in severe cases, impaired kidney function. The upper limit for calcium intake is 2,500 mg per day for adults (2,000 mg for those over 50). Exceeding this limit can increase the risk of hypercalcemia, which can interfere with heart and kidney function.

Conclusion

Calcium is not only an essential mineral for general health, it is especially important for bjj. Achieving the recommended daily intake through a balanced diet and, if necessary, supplements, can help maintain overall health and reduce the risk of bone-related diseases as we age.

If you suspect a calcium deficiency or have specific health concerns, consult with a healthcare provider to determine the best course of action.

If you would like to learn more about nutrition and wellness, click here to view our blog where we cover many similar subjects.

Sources:

National Institutes of Health (NIH) Office of Dietary Supplements
Mayo Clinic
Harvard T.H. Chan School of Public Health
American Academy of Orthopaedic Surgeons

FAQ

Porrada is a Portuguese term commonly used in Brazilian Jiu-Jitsu (BJJ) and Brazilian culture to describe a tough, intense, and gritty style of training or fighting. The direct translation of porrada from Portuguese to English is "beating" or "brawl." It embodies the spirit of going all out, giving your maximum effort, and pushing through challenges. In BJJ, practicing porrada means training with high intensity and determination.

This website is a collection of resources curated by grapplers, for grapplers. Our goal is to provide you with all the information you need to succeed. Whether you want to learn about nutrition, training on the mats, lifting, or anything in between, we are here for you. We want to see you on the podium most of all, and we hope to help you do exactly that. If you have any questions, feel free to shoot us an email or DM us on any of our social profiles!

There are two main ways you can get started with training: 1) You can find a BJJ gym near you and do a trial day, or 2) you can create your own mini home gym and start training with friends. Option #2 is how our team at Porrada got started! We ordered 1-inch thick puzzle mats in a 10’x10’ square and began training using online resources. If you do start with the second option, we recommend eventually finding a gym down the road in your career. It will help you by allowing you to roll with more people and receive high-level instruction.

BJJ is quite similar to wrestling. Both start standing and use takedowns as a method to score points. Both use very similar mechanics overall. The main differences are that there are no pins (you can be on your back in Jiu-Jitsu), BJJ involves submissions, and the points system for each is very different. BJJ grants points for takedowns/sweeps, back control, mount, guard passes, and knee on belly. Wrestling grants points for takedowns, escapes, and back points (back exposure for freestyle).

BJJ is a very unique sport in many ways. There are so many incredible benefits to training Jiu-Jitsu. The biggest reasons we advocate for it are the mindset training and the added ability to defend yourself. In BJJ, you are forced to humble yourself over and over again, every single day. This sport is a great way to mature rapidly and generally become a better person (in our opinion). You will also have a better ability to defend yourself than 99% of the population—a pretty big bonus.

You’re never too old to start training! We see people on the mats of all ages and sizes. Large and small, old and young can, and should, train BJJ. If you are on the older side, it is perfectly acceptable to take it slow and learn at your own pace. You don’t always have to go full speed—don’t worry. There are typically also classes that separate people by goals. Certain classes are for those who want to compete, some are for general instruction, and some are specifically for self-defense teachings. There is a place for everyone on the mats.