Each macronutrient has its own purpose, and your goals and unique situation determine the best balance for your diet. In this guide, we'll explain what each macro does and how to balance your macronutrients for BJJ.

What Each Macronutrient Does

Proteins:

Protein is the building block of muscle. It’s essential for repairing and rebuilding tissue after workouts, preserving muscle mass, and supporting overall recovery. Protein also plays a key role in immune function and metabolism.

Carbohydrates:

Carbohydrates are your body's primary energy source. They fuel your workouts and help maintain your energy levels throughout the day. Complex carbs provide a steady, long-lasting energy release, while simple carbs can offer a quick energy boost when needed.

Fats:

Fats are crucial for hormone production, joint health, and the absorption of fat-soluble vitamins (A, D, E, and K). They provide long-term energy and support overall cell function, making them a vital part of any balanced diet.

How to Balance Your Macronutrients Based on Goals

Your specific goals will dictate the number of each macronutrient you need. Below are examples of how to balance them for different scenarios:

Competition

Competition days have specific macro needs. When you're competing, your top priority is energy—ensuring you have enough to maintain your pace and remain strong throughout your matches.

To achieve this, you should adopt a higher carbohydrate balance. A ratio of roughly 2:8:1 for protein, carbohydrates, and fats can work well.

Of course, your ideal balance of macronutrients may vary based on personal preference, but aim to consume significantly more carbs—and a bit more fat—than on a typical day. I tend to reduce protein on these days, since protein takes the most energy to digest. You need every bit of energy available on competition days.

Digging a bit deeper, it's also important to time your carbohydrate intake on competition day. There are two types of carbs: slow-digesting and fast-digesting. Slow-digesting carbs (like rice cakes or potatoes) provide a steady release of energy early in the day, while fast-digesting carbs (like those in candy bars) offer a quick boost right before matches.

Personally, I start with a large bowl of white potatoes in the morning, snack on rice cakes throughout the day, and finish with rice crispy treats before matches to quickly replenish my glycogen stores. This strategy ensures you have ample energy to compete at your best.

Off-Season / Non-Competition Phase

When you're not competing, you should prioritize protein—especially if you’re training frequently. Your body needs protein to repair and rebuild after intense training sessions. Research shows a direct relationship between protein intake and muscle preservation and growth. Since muscle is hard to gain, make sure you're consuming enough. A common ratio during this phase is around 2:3:1 (protein:carbs:fats), though your ideal balance might differ.

How Do I Find My Exact Macronutrients?

Fortunately, we've created a tool to calculate your exact macronutrients for BJJ. This tool provides different balance options to help you reach your goals and maintain optimal energy levels.

Ultimately, your macronutrient balance for BJJ should be a blend of science and personal preference. For instance, if you feel better on a higher-fat diet, adjust accordingly while ensuring you get enough protein. Personally, I prefer a high-protein, high-fat regimen, but on competition days, I switch to a high-carb, high-fat approach.

Use our tool to calculate your exact macro needs, tweak your balance to what makes you feel best, and watch the massive difference it makes in your performance.

See you on the mats!