Nov 20, 2024

Top 5 Supplements for BJJ That You Need to Be Taking

Nutrition
Health & Wellness

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 Creatine:

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 of Magnesium:

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 Magnesium:

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 of a nootropic:

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 a nootropic:

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 of BCAAs:

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 BCAAs:

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 of collagen:

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 Collagen:

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.

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