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The Best Supplements for Jiujitsu Athletes


The BJJ Performance Tip of the Week | #016

Mobility🧘🏽‍♂️ •Strength 💪🏽 •Nutrition 🥑 •Interesting🧐

Edition: Friday, May 19th, 2023


Are you a jiujitsu athlete looking for supplements to support your performance on and off the mats? 🤔 Look no further! Here are my top recommendations:

💪 Muscle Recovery:

  • Creatine: the most well-researched supplement out there. It saturates your muscle cells with energy, helping you power through tough rolls.
  • Protein powders: an easy way to get more protein in your diet. Focus on whey protein concentrate, whey protein isolate, or casein.
  • Essential amino acids: better than branched-chain amino acids (BCAAs) for improving muscle protein synthesis.

🏋️ Athletic Performance:

  • Caffeine (in moderation): a popular pre-workout supplement that can also help you power through rolls. But avoid it 8 hours before bedtime!
  • Electrolyte powders: great for rehydration after a sweaty training session.
  • Skip pre-workouts: they're often just caffeine and other unnecessary ingredients.

💆‍♂️ Recovery:

  • Magnesium: a muscle relaxant that helps with sleep quality and other health benefits.
  • Zinc: supports testosterone production and your immune system.
  • Vitamin D (if deficient): helps with hormone production and metabolic processes.

🦴 Joint Support:

  • Glucosamine chondroitin: shown in studies to support joint health and restore range of motion.

If you want to take a deep dive into the pros and cons of each of these supplements check out the Ultimate Jiujitsu Supplement Guide video here.

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