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💊Top 3 Supplement Recommendations for Grapplers


The BJJ Performance Tip of the Week | #043

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

Edition: Friday, November 24th, 2023

If you're looking to boost your game and achieve peak performance on the mats, nutritional supplementation can play a pivotal role. I’m going to share with you my Top 3 Supplement Recommendations tailored just for Jiujitsu athletes like you!



  • 🧠 Enhanced Brain Function
  • 💪 Amplified Strength
  • 🔁 Faster Recovery
  • 🚀 Elevated Testosterone Levels

Why it's a game-changer: Creatine is arguably the most researched supplement available today. It not only increases lean mass but also boosts anaerobic capacity and overall performance. For those grappling in BJJ, creatine can significantly amplify your high-intensity bouts, translating to superior grappling and match performances.

🚧 Side Effects: Water retention

📅 When to Take: Consume with food

💊 Dosage: Typically, 3-8g (An additional 5g for individuals >200lbs)

💰 Cost-Benefit Rating: 5/5

2. VITAMIN D3/K2 ☀️


  • 🛡️ Fortified Immune System
  • 🦴 Strengthened Bone Health
  • 🚀 Testosterone Boost

Why it's a game-changer: Vitamin D3 (Cholecalciferol) is the gold standard for vitamin D supplementation. It not only bolsters bone health but also aids immune function. This dual-action is invaluable for Jiujitsu athletes, ensuring both robust performance and swift recovery.

🚧 Side Effects: Vitamin D toxicity could lead to hypercalcemia; high doses might decrease bone mineral density in some cases.

📅 When to Take: Alongside meals

💊 Dosage: Optimal range is between 1,000–2,000 IU of vitamin D3 for most adults.

💰 Cost-Benefit Rating: 4/5



  • ⬇️ Lowered Blood Pressure
  • 😴 Improved Sleep Quality
  • 🔁 Swift Recovery
  • 🚀 Testosterone Boost

Why it's a game-changer: While magnesium might not be marketed as a 'sports' supplement, its role in muscle function and energy production is undeniable. This mineral can aid muscle contraction and relaxation, potentially curtailing muscle cramps during high-octane grappling sessions.

🚧 Side Effects: Overdosing can result in a laxative effect and symptoms like diarrhea and abdominal cramping. Severe cases might experience irregular heartbeat.

📅 When to Take: With meals

💊 Dosage: Recommended daily intake is 410–420 mg/day for men and 320–360 mg/day for women (from all sources).

💰 Cost-Benefit Rating: 5/5


For a deep dive into the world of supplements tailored specifically for Jiujitsu enthusiasts, don't miss our comprehensive Jiujitsu Supplement Database. From detailed breakdowns to user reviews, it's your one-stop hub to make informed choices and elevate your game. Explore today and discover the edge you've been searching for on the mats! 🥋💊

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