Top 5 Supplements for BJJ That You Need to Be Taking
Nutrition and Wellness

Top 5 Supplements for BJJ That You Need to Be Taking

November 20, 2024 7 min read

I’ve seen a lot of people argue that you don’t need supplements for BJJ. World-class grapplers like Mikey Musumeci have made it a point to neglect diet and nutrition and still perform. But don’t you think you’d have an extra edge on your opponents if you DID focus on nutrition? The answer is absolutely.

 

Why Do Supplements Matter For BJJ?

 

The difference between you winning gold versus losing in the finals 4-2 is the leverage you create off the mat. That is why supplements matter. Jiu-Jitsu is a very tactical game. Matches come down to split-second decisions, tiny imbalances of speed and power, and many other factors. Giving yourself an advantage by adding that extra boost from supplements can be the difference between gold and silver.


That being said, today I’m going to go over what I believe to be the top 5 most important supplements for BJJ / Jiu-Jitsu. Let’s jump right in.


1. Creatine


Can’t have a list of top 5 best supplements for BJJ and not include (arguably) the king of supplements. One of the most researched supplements on the market. If there’s only one supplement you can take for the rest of time, that supplement is creatine.


The biggest benefit, arguably, is the increase in strength. From a study from the National Library of Medicine, after 9 weeks of taking creatine, Division 1 college football players witnessed the following improvements in performance:

 

  • Bench press (1 rep max): 5.2% increase
  • Power clean (1 rep max): 3.8% increase
  • Squat (1 rep max): 8.7% increase
  • High-intensity anaerobic peak power: 19.6% increase
  • High-intensity anaerobic capacity: 18.4% increase

 


Incredible. Not only is it proven to increase strength, but it also has several other benefits:

 

  • Enhanced Muscle Recovery: By improving the replenishment of muscle glycogen (energy in the muscles), creatine aids in quicker recovery between intense training sessions.
  • Lean Muscle Gains: Regular creatine supplementation can support muscle hypertrophy, helping you stay strong without adding unnecessary weight.
  • Cognitive Enhancement: Creatine has been shown to improve cognitive function, particularly in tasks requiring short-term memory and quick thinking, by increasing the availability of ATP (energy) in the brain, which supports mental clarity and reduces mental fatigue.

 


How to Use:


Take 3-5 grams of creatine monohydrate daily, ideally after training or with a meal for better absorption.


Note: Jiu-Jitsu involves a lot of sweating and losing water weight, so be careful. Make sure to drink 0.5 oz of water per lb of body weight per day to stay hydrated.


2. Magnesium or Magnesium L-Threonate


According to the National Health and Nutrition Examination Survey (NHANES), 48% of Americans of all ages consume less magnesium than recommended. Although it is one of the most important nutrients we can get, most people are still not getting enough. Magnesium is particularly a great supplement for BJJ as well due to its cognitive enhancements.


Benefits:

 

  • Improved Muscle Function: Magnesium plays a crucial role in muscle contraction and relaxation, reducing the risk of cramps and spasms.
  • Enhanced Sleep Quality: Magnesium supports better sleep, which is vital for recovery and overall performance.
  • Cognitive Support: Magnesium L-threonate, in particular, is known for its ability to cross the blood-brain barrier and improve cognitive function and memory.


How to Use:


Take 200-400 mg of magnesium daily, preferably in the evening to relax and promote better sleep.


Tip: Magnesium works great as a sleep aid. We recommend using it alone, or a combination of melatonin and magnesium as your sleep aid rather than something like Advil PM or other less safe options.


3. Nootropic (Cognitive Enhancer)


This one is a particular favorite for tournaments, but also very useful for practice/training as well. When you need focus and clarity most, this is where your nootropic supplement shines, especially in competition.


If you’ve competed, you know what it’s like to feel slow and unconfident in your decision-making and general movement. Likewise, I’m sure you also can recall times when you were absolutely on it. Some call it “flow state.” A nootropic is going to help you tremendously to enter this state.


Benefits:

 

  • Enhanced Focus and Concentration: Nootropics can improve mental clarity, focus, and concentration, which are essential for strategic thinking and reaction times in BJJ.
  • Reduced Mental Fatigue: Nootropics help combat mental fatigue, allowing you to stay sharp during long training sessions.
  • Improved Memory: Certain nootropics can enhance memory, aiding in the retention of techniques and strategies.


How to Use:


Follow the dosage instructions on the nootropic of your choosing. I recommend taking it 30-60 minutes before training or competition with some sort of food.


4. BCAAs (Branched-Chain Amino Acids)


BJJ is a very physically demanding sport, especially if you regularly compete and take part in training camps. Everyone has woken up the morning before what you know will be a rough training session and felt the dread knowing how sore and fatigued they will be the day after.


BCAAs aren’t a catch-all for soreness and muscle fatigue, but they absolutely will give you an extra edge. But, step 1 is hitting your protein goals of at least 0.7g per lb of body weight. If you aren’t hitting that goal, that should be your biggest priority for recovery.


Benefits:

 

  • Reduced Muscle Soreness: BCAAs, particularly leucine, isoleucine, and valine, are crucial for muscle protein synthesis and can help reduce muscle soreness after training.
  • Increased Endurance: BCAAs can help reduce fatigue during prolonged bouts of exercise by limiting serotonin production in the brain.
  • Muscle Preservation: BCAAs help prevent muscle breakdown during intense training sessions, preserving your gains. Muscle is hard to build. Make sure you keep it!


How to Use:


Take 5-10 grams of BCAAs before or during training to support muscle endurance and reduce post-training soreness.


5. Collagen


Creaky joints no more! Well, not exactly, but collagen supplementation will absolutely help your joints and skin health. Given how much joint manipulation is in BJJ, wrestling, and grappling in general, it is so important to take care of your joints.


Benefits:

 

  • Joint Health: Collagen supports joint integrity and can help reduce pain and stiffness, which is crucial for the high-impact nature of BJJ.
  • Improved Skin Elasticity: Collagen helps maintain skin elasticity. Especially important for how rough BJJ is on the skin.
  • Enhanced Recovery: Collagen supports the repair of connective tissues. This makes for a faster recovery from injuries and intense training.


How to Use:


To get a good daily intake, take 10-15 grams of collagen daily, preferably mixed into a smoothie or post-workout shake for better absorption. And, for added benefit, try to add in foods like ground beef, fish, and/or bone broth for even more collagen.


Conclusion


Incorporating these top supplements into your daily routine can help enhance your BJJ performance, speed up recovery, and maintain health. Remember, supplements should be a second priority behind diet. Diet is king!

If you want to start focusing on a nutrient dense diet as well, check out our article on the most nutrient dense foods you need in your diet.


Train hard, recover well, and keep pushing your limits.


Sources:

 

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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.