# Porrada — Full Site Content > BJJ performance nutrition & training resources. Expert articles, body composition calculators & grappling supplements designed for fighters. Source: https://www.porradanutra.com · Generated for language models. Each section below is the clean markdown of one page. --- # Porrada | BJJ Performance Nutrition & Training Resources Source: https://www.porradanutra.com · Updated: 2026-07-06 Porrada exists for the grappler who wants every edge. On the mat and off it. Evidence-based nutrition, strength programming, and supplements formulated specifically for the demands of BJJ. **Elite Sports** equips athletes who demand durability, comfort, and performance under pressure. Our partnership reflects a shared commitment to helping competitors show up prepared, round after round. **Answer a handful of quick questions and discover what type of BJJ athlete you are. **You'll be asked things like your favorite submission, go-to takedown, preferred training style, and more. In just a few clicks, you’ll uncover your grappling archetype and learn how to train and compete in a way that fits _you_. --- # Train > Porrada Whey Protein Formula Source: https://www.porradanutra.com/products/train · Price: 69.0 USD · In stock --- # Focus > A clinically dosed nootropic built for BJJ athletes. Lion's Mane, Rhodiola, CDP Choline, and L-Theanine to support focus, reaction time, and composure under pressure. 28 servings. Source: https://www.porradanutra.com/products/focus · Price: 69.99 USD · In stock Every ingredient in Porrada was chosen based on peer-reviewed research, with dosages that match what's been clinically studied. Not underdosed for marketing. Explore each ingredient below to see exactly what's in the formula and why it's there. Every ingredient in Porrada was chosen based on peer-reviewed research, with dosages that match what's been clinically studied. Not underdosed for marketing. Explore each ingredient below to see exactly what's in the formula and why it's there. See how Porrada Focus stacks up The difference between winning a scramble and losing it usually comes down to fractions of a second. Porrada Focus is built to support reaction time, working memory, and composure exactly when those things matter most. So when the round gets chaotic, your brain is still ahead of it. BJJ is a chess match at full speed. Your reaction time, working memory, and ability to think through scrambles separate the people who improve from the people who plateau. Porrada is the first formula built specifically for what your brain does on the mats. Reserve 50% off your first order before Porrada launches this October. Pre-sale members get first access, exclusive launch pricing, and direct updates on formulation, testing, and product drops. --- # Bulking Calculator for Weight Gain > How to properly bulk without gaining excess fat. Covers calorie surplus, macros, protein intake, progressive overload, and common mistakes from personal experience. Source: https://www.porradanutra.com/tools/calculators/bulking-calculator-for-weight-gain · Updated: 2026-03-11 This bulking calculator is here to help you map out a weight gain phase or "bulk". Enter in your information and we will give you a custom break down of your daily calorie surplus, and how many [calories](/articles/nutrition-wellness/maintenance-calories-what-does-it-mean-and-why-is-it-important) you need to eat every day based on your goals. ## How to Properly do a weight gain phase or "bulk" Unlike weight loss, the topic of gaining weight is not as flooded with misinformation and malicious intent. Because, shockingly, not many people actually want to gain weight. Most people want to lose it. But, if your goal is to gain weight (perfectly valid), I’ll show you how to do it the right way, and with no BS info. Here's how to run a proper weight gain phase that puts on good size, and maintains aesthetics, from personal experience. ## The Fundamentals of Gaining Weight First, we have to understand the basics. I’ll break down the main concepts as simply as possible to avoid information overload. ### Calorie Surplus This is simply how many more calories you’re eating per day, versus the amount your body burns (maintenance calories). You want to eat more than your body burns in this case. So if your maintenance calories is 2,000, you’d likely eat around 2,500 #### Why do I need a calorie surplus?

 [Putting your body in a calorie surplus](https://pubmed.ncbi.nlm.nih.gov/23679146/) while lifting weights allows your body to prioritize muscle gain, while also not losing much, if any, existing muscle. The tradeoff is body fat increase, which you can lose later (if you want) ### Maintenance Calories This is what your body burns per day, including exercise. You can use online calculators for this, however the best method is to use something like Cronometer (not sponsored) to calculate your maintenance calories every day individually, not getting an estimate. This is because obviously some days you have a lot of activity, and some days you have very little. And you don’t want to eat the same every single day if you want the best results. ### Protein Intake Protein keeps you full, and helps put on muscle. The more protein the better for muscle gain.. More protein = you feel full more, and gain more muscle. [So eat more protein (0.8-1g / lb bodyweight)](https://pubmed.ncbi.nlm.nih.gov/28698222/) ### Carbs and Fats Don’t let the internet fool you. Carbs aren’t the enemy. Neither are fats. They are both necessary macronutrients, it’s why they exist in the first place. So, eat carbs and fats in whichever balance you prefer. Could be a high fat low carb diet, balanced, or vise versa. It’s up to you. ### Weight Gain Speed This is the most important part of all. Do not skip this. This is where people make the most mistakes that I’ve seen. That mistake is: They gain too fast Why is gaining weight too quickly an issue? The higher the calorie intake or surplus, the more fat you put on. The goal is typically not just more fat, it’s to put on more muscle and fill out more. You don’t just want more fat. So, you want to keep the surplus at 500 calories or less ### Error Margins Tracking calories and exercise is kinda annoying. It’s also very hard to be accurate. And if you’re not accurate, you won’t get good results. For example, restaurants that report calories for each meal tend to have a big error margin. As well, fitness tracking apps tend to overestimate the calorie burn from an exercise. Here’s how to be accurate: #### Rules of thumb 1. Measure every bit of food you can to be accurate with calorie intake (get a food scale and measuring spoons/cups) 1. Underestimate calorie burn from exercise Doing these two things will ensure you are hitting your targets more accurately, and you likely won’t gain weight too quickly. ### Lifting weights If you want to put on muscle, you have to be lifting weights. Focus on the 8-12 rep range, and lift with high effort. As well, you should focus on [progressive overload.](https://pubmed.ncbi.nlm.nih.gov/36199287/) This is gradually increasing the weight, reps, or sets over time. This is what actually drives muscle growth. Without it, the surplus just goes to fat. ([Plotkin et al., 2022](https://pubmed.ncbi.nlm.nih.gov/36199287/)) ## How long should you be in a bulk Similar to losing body fat, a good time horizon for gaining weight is around 5-6 months. But, you can change this based on how much weight you want to put on. ## How to know when you should NOT bulk To know if you shouldn’t bulk, I would simply look in the mirror and assess whether or not you can put on 10-20+ lbs and still be comfortable with your physique to a degree. If that answer is no, do a short cut, get to a lower body fat, then do a longer slow weight gain phase. ## What a good weight gain plan looks like Here’s an example of a good weight gain plan. In this example, we’ll use an 185lb, 12% body fat male (John): ### Nutrition - 160+ grams of protein per day (0.8-1g / lb of bodyweight) - Carbs and fats balanced based on preference - [5g creatine](https://pubmed.ncbi.nlm.nih.gov/24571926/) per day - Hitting as many micronutrient goals as possible (Cronometer again is good for this) ### Surplus - 500 or less caloric surplus per day (assuming 2,500 maintenance calories, eating around 3,000 per day). ### Exercise - Daily long walks (30-60 mins) - Ideally, 3-5 days of weight lifting per week ### Time length - 5-6 months ### End Results - Manageable body fat range - More size - More muscle ## Summary Weight gain can go very wrong if you don’t know what you’re doing. So, make sure you focus on these things to get it right: - Measure, be accurate (and honest!) - Eat more protein - Lift hard - Keep your surplus 500 or below If you get those things right, you will end up with a increased size, without an uncomfortable amount of body fat **References:** - [Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations](https://pubmed.ncbi.nlm.nih.gov/36199287/) - [Protein and muscle retention: Morton et al. (2018)](https://pubmed.ncbi.nlm.nih.gov/28698222/) - [Effect of nutritional intervention on body composition and performance in elite athletes](https://pubmed.ncbi.nlm.nih.gov/23679146/) --- # Macronutrient Calculator Source: https://www.porradanutra.com/tools/calculators/macronutrient-calculator · Updated: 2026-02-21 Optimize your nutrition with our free macro calculator. Whether your goal is weight loss, weight gain, or maintaining your current weight, our macro calculator provides personalized macronutrient targets to fit your needs. Enter your information and choose a balanced, high protein, low carb, low fat, or custom macro approach. --- # Body Fat Percentage Calculator Source: https://www.porradanutra.com/tools/calculators/body-fat-percentage-calculator · Updated: 2026-02-21 Calculate your estimated body fat with our body fat percentage calculator. Enter your measurements and see your estimated body fat percentage. --- # Weight Loss / Weight Cut Calculator > How to properly cut without losing muscle. Covers calorie deficit, protein intake, weight loss speed, lifting during a cut, and when to cut harder if you're higher body fat. Source: https://www.porradanutra.com/tools/calculators/weight-loss--weight-cut-calculator · Updated: 2026-03-11 This weight loss calculator is here to help you map out a weight loss phase or "cut". Enter in your information and we will break down your daily calorie deficit, and how many calories you need to eat every day based on your goals. ## How to Properly do a weight loss phase or "cut" There are countless things out there telling you how you should be losing body fat. Keto, starvation diets, low fat, etc. A good majority of them as well are misleading and sometimes entirely false. Here's how to run a proper weight loss phase that gives you an end result you're proud of, from personal experience. ## The Fundamentals of Losing Weight First, we have to understand the basics. I’ll break down the main concepts as simply as possible to avoid information overload. ### Calorie Deficit This is simply how many less calories you’re eating per day, versus the amount your body burns (maintenance calories). If you burn 2,000 calories each day, and want to be in a 500 calorie deficit, eat 1,500 calories. ### Maintenance Calories This is what your body burns per day, including exercise. You can use online calculators for this, however the best method is to use something like Cronometer (not sponsored) to calculate your maintenance calories every day individually, not getting an estimate. This is because obviously some days you have a lot of activity, and some days you have very little. And you don’t want to eat the same every single day if you want the best results. ### Protein Intake Protein keeps you full, and helps keep your existing muscle on your body during a cut. As you lose body fat, you also lose a percentage of your hard-earned muscle. More protein = you feel full more, and keep more muscle. [So eat more protein (0.8-1g / lb bodyweight)](https://pubmed.ncbi.nlm.nih.gov/28698222/) ### Carbs and Fats Many people fear monger others into thinking fats or carbs are the enemy. Not the case at all. You need both of them. Carbs give your body energy, and fats help your cells function (among other things, but you just need to know the basics) ### Weight Loss Speed (VERY IMPORTANT) This is the most important part of all. Do not skip this. [The speed at which you lose weight](https://pubmed.ncbi.nlm.nih.gov/21558571/) determines how you look at the end of your cut. If your deficit is too steep, you’ll end the cut looking deflated (lost muscle) and less lean than you’d like. If your deficit is too shallow, you’ll end the cut not as lean, but you’ll retain muscle. So, you need to find the balance where you can lose body fat, but hang onto as much muscle as possible. The ideal range is going to be between a 500-650 caloric deficit per day. An example of too fast would be a deficit of above 900 calories per day (2,000 maintenance, 1,100 calories consumed). An example of a cut too slow, is below a 300 calories deficit per day. ### Error Margins (2ND MOST IMPORTANT) Tracking calories and exercise is kinda annoying. It’s also very hard to be accurate. And if you’re not accurate, you won’t get good results. For example, restaurants that report calories for each meal tend to have a big error margin. As well, fitness tracking apps tend to overestimate the calorie burn from an exercise. Here’s how to be accurate: #### Rules of thumb 1. Measure every bit of food you can to be accurate with calorie intake (get a food scale and measuring spoons/cups) 1. Underestimate calorie burn from exercise Doing these two things will ensure you are hitting your targets more accurately. ### Lifting weights If you’re in a cut, you should ideally be lifting weights 3-5 times a week. Lifting weights with a focus on hypertrophy [signals to your muscles that they need to stay](https://pubmed.ncbi.nlm.nih.gov/34623696/) for survival, even with the lack of calories. So, your body will focus on hanging onto more muscle. In instances with beginner lifters, you can even gain muscle while in a cut if you lift weights. ## How long should you be in a cut Ideally, you want to be cutting weight for a long period of time (6 months) and be in a shallow deficit (400-500 calorie deficit per day). But, not everyone has the patience, or the need, for a cut that slow. I personally recommend cutting for 3-4 months, at a 600-650 calorie deficit per day. This allows for slightly faster results, solid muscle retention, and good visible leanness by the end. ## What a good cutting plan looks like Here’s an example of a good weight loss plan. In this example, we’ll use an 185lb, 20% body fat male (John): ### Nutrition - 160+ grams of protein per day (0.8-1g / lb of bodyweight) - Carbs and fats balanced based on preference - [5g creatine](https://pubmed.ncbi.nlm.nih.gov/24571926/) per day - Hitting as many micronutrient goals as possible (Cronometer again is good for this) - 600-650 caloric deficit per day (assuming 2,500 maintenance calories, eating around 1,900 per day). ### Exercise - Daily long walks (30-60 mins) - Ideally, 3 days of weight lifting per week ### Time length - 3-4 months ### End Results - Solid visible leanness - Retained size ## Weight Cut Nuances There are some exceptions here to keep in mind. ### If you are high body fat (25%+ for men, ~32%+ for women) If this is you, you can cut harder than someone who is leaner. For instance, if someone is losing weight and already has slight visible abs, they can’t do a steep deficit like 850+. But, if you are high body fat, you can afford to cut harder due to having more built in fuel to burn (fat). Having higher body fat also means you can retain more muscle during a steeper cut. So if you are high body fat, you can consider steeper weight loss phases. ## Summary Weight loss is super hard, honestly. And to do it successfully, you have to get a lot of things right. So, keep it simple: - Measure, be accurate (and honest!) - Eat more protein - Get extra exercise so you can eat more (walking is great) - Try to lift weights to retain muscle - Keep your deficit between 500-650 (unless high body fat) If you get those things right, you will end up with a physique you are very proud of. Remember, it’s a marathon not a sprint. Keep your head up, and keep moving forward **References:** - [Murphy & Koehler (2022) — "Energy deficiency impairs resistance training gains in lean mass but not strength: A meta-analysis and meta-regression." Scandinavian Journal of Medicine & Science in Sports, 32(1)](https://pubmed.ncbi.nlm.nih.gov/34623696/) - [Protein and muscle retention: Morton et al. (2018)](https://pubmed.ncbi.nlm.nih.gov/28698222/) - [Rate of weight loss and muscle preservation: Garthe et al. (2011)](https://pubmed.ncbi.nlm.nih.gov/21558571/) - [Metabolic adaptation during dieting: Trexler et al. (2014)](https://pubmed.ncbi.nlm.nih.gov/24571926/) --- # Maintenance Calories Calculator Source: https://www.porradanutra.com/tools/calculators/maintenance-calories-calculator · Updated: 2026-03-09 Calculate how much you can eat per day. This [maintenance calories](/articles/nutrition-wellness/maintenance-calories-what-does-it-mean-and-why-is-it-important) calculator will calculate your BMR, then adjust for baseline activity, and add TEF (Thermal effect of food). Just enter your age, height, weight, and gender below. --- # stories articles --- # Brandon Reed: The Man Behind the Goggles > Brandon Reed is an American Brazilian Jiu-Jitsu black belt, submission grappling competitor, and 3x NAIA national wrestling champion who trains and competes for Pedigo Submission Fighting (Daisy Fresh) out of Mt. Vernon, Illinois. Source: https://www.porradanutra.com/articles/stories/brandon-reed-the-man-behind-the-goggles · Updated: 2026-09-07 Brandon Reed is an American Brazilian Jiu-Jitsu black belt, submission grappling competitor, and 3x NAIA national wrestling champion who trains and competes for Pedigo Submission Fighting (Daisy Fresh) out of Mt. Vernon, Illinois. He competes at +99kg (super heavyweight) and is best known for winning the 2026 ADCC North American Trials. That win secured him a spot in the 2026 ADCC World Championships in Poland as one of the top-ranked qualifiers, after previously winning an IBJJF No-Gi World title at blue belt and finishing runner-up at purple. ## Origins Brandon grew up in a chaotic household in Louisville, Kentucky. He has described it as feeling constantly on edge and insecure as a young boy. Living in a neighborhood where trouble and fighting were regular occurrences. As a middle schooler, Brandon tried his hand at football in middle school and early high school. He used it as a way to make friends but also get into better shape. He played offensive and defensive line throughout high school. This is also where he first crossed paths with his coach, Tom McKenna, who ended up adopting him. ## High School and Wrestling Introduction Brandon Reed found his way into the wrestling room his freshman year of high school, after a football coach spotted him at tryouts and invited him to give wrestling a shot. In his freshman season, he lost sixty pounds and fell in love with the sport. While football gave him his first taste of organized team discipline and physical exertion, wrestling is where he trained his individual accountability and conditioning. Brandon was forging himself into a top talent at his high school in Louisville, Kentucky. Eventually, it culminated in him reaching the state finals. However, his previous coach had just resigned, and it left his athletic support system in jeopardy. His previous assistant coach and Local firefighter named Tom McKenna, stepped in. Already an assistant coach for high school, he decided to become head coach. Seeing talent in Brandon and understanding the position his home life was in, McKenna decided to be more involved in Brandon’s life. McKenna taught him to drive, gave him his first job, and eventually took him in and legally adopted him. Brandon credits everything since to that relationship. [] Freshman (2013-14): 4-14, his first season on the mat after not making the football team Sophomore (2014-15), Iroquois HS, 220 lbs: 42-5, finished 2nd at the KHSAA State Championship Junior (2015-16), Iroquois HS, 220 lbs: 38-1, finished 3rd at the KHSAA State Championship Senior (2016-17), Spencer County HS: record not available, did not place at state that year ## College Career Following graduation, Brandon Reed decided to further his athletic career by diving straight into the world of college wrestling; Lindsey Wilson College in Columbia is where he’d become legendary. Under head coach Corey Ruff, he took his freshman year to adjust to the changes from high school to college wrestling. This is where he first established himself as a heavy hitter in the Mid-South Conference. His sophomore year is when he really started to pick up steam, dominating the Mid-South Conference the entire season. As the year progressed, he eventually advanced to the finals in the NAIA National Tournament. This is where he won his first national championship, 285 lb Heavyweight NAIA National Championship in Des Moines, Iowa. ### Divisions of College Athletics While most people just imagine college sports with D1 on the top and everything following that, it's not that simple. D1 and NAIA are completely different governing bodies, and they both run in parallel. 1. NCAA Division I: Gets the most scholarships and attention. This is what most people picture when they think college wrestling. 1. NCAA Division II: Smaller than D1 but still offers strong competition and the possibility of scholarships. 1. NCAA Division III: Purely academic when it comes to scholarships; no athletic scholarships at the D3 level. 1. NAIA: Not a lower bracket of the NCAA, just an entirely different system. NAIA does offer athletic scholarships and has run its own wrestling national championship since 1958. Top-tier NAIA wrestlers often hold their own against D1 and D2 wrestlers, although the level is unfortunately seen as less competitive. Entering his Junior year, he was already one top ranked heavy-weights in the nation and went on to win his second consecutive NAIA Heavyweight National Championship. This happened right before the COVID-19 pandemic shut down collegiate athletics nationwide. Following a 2 year winning streak, Brandon was feeling the pressure to secure his 3rd consecutive his senior year. Although the pressure was felt, he still ended up winning the NAIA Heavyweight National Title in Park City, Kansas, finishing his last season 17-0 with fourteen pins. This made history, making him one of the few wrestlers in NAIA history to win 3 consecutive crowns. To recognize his athletic and personal achievement, NAIA awarded him with their highest honor, 2021 NAIA National Wrestler of the Year, which classified him as the top overall college wrestler in all weight classes. ## The Switch: From Wrestling to Jiu-Jitsu During his years in college, he and his friends would make fun of Jiu-Jitsu, calling it a lazy sport, lying on your back all the time. He went on saying, “Getting put on your back means you're losing.” However, after his college career, he felt the immense void the sport left behind in his life, and he needed somewhere to channel his energy and training. One day his friend convinced him to try a local Jiu-Jitsu gym and just drop in and roll. Although he was able to take opponents down easily due to his wrestling background, he ended up learning the hard way that Jiu-Jitsu isn't only about strength and takedowns. He was catching himself repeatedly getting into chokes and joint locks, most of which you are safe from in wrestling. This shattered his previous misconceptions, and this is where he truly began to respect the sport. Brandon didn’t waste any time, and shortly after starting Jiu-Jitsu, he decided to try his hand at some tournaments. In his first two tournaments, he held the wrestling front headlock position and waited for a ref to reset the match. Nobody reset anything. He got guillotined both times. However, instead of getting frustrated and dismissing the sport, he felt an immense sense of individual accountability. This forced him to respect submission mechanics and led him to study BJJ film daily to fix his technical flaws. He built his following by posting technique videos daily for a month straight, which gained him a big following online. His expertise and newfound audience landed him instructional deals with platforms like BJJ Fanatics. Income from these instructional deals gave him the funding he needed to step away from his college coaching job and commit to training, competing, and teaching BJJ full-time. ## Eye Injury During leg lock rounds at an outside gym, a training partner panicked and kicked him directly in the eye. The strike caused an immediate and severe corneal abrasion. The scratch became infected and spread, which left him completely blind for four days. His doctor later told him the eye would never fully heal and told him if he got another direct poke or hit could leave him permanently blind. To continue training without any more incidents, he decided to wear protective sports goggles sometimes paired with wrestling headgear to keep them strapped to his face. Eye gear is notoriously rare in BJJ, but Brandon became one of the most prominent advocates for eye protection in combat sports. This was huge for the niche BJJ athletes who wear goggles. _The sport now has an athlete to look to who wears goggles, making it more comfortable for anyone else to follow suit._ ## Major Moves in BJJ After college and his first rough experiences with BJJ, he ended up getting more than just the basics. In 2021, Brandon entered the IBJJF World No-Gi Championships in the Ultra-Heavyweight Blue Belt division. He dominated the competition using heavy top control and takedowns. No doubt coming from lessons during his wrestling career, he ended up earning his first major IBJJF World title. Brandon began to ramp up his competition rhythm by actively competing in smaller regional circuits. He earned double-gold (Division & Absolute) finishes at events like the NAGA Cincinnati Grappling Championship and Submission Arts United in Montreal, refining his guard passing and submission defense. Dominating these local and regional tournaments, he needed something to really propel him onto the world stage. To fuel this, he began training with the renowned Pedigo Submission Fighting (Daisy Fresh) team under coach Heath Pedigo. Training with high-intensity grapplers forced him to adapt his game plan, which led him to expand his guard play, leg-lock defense, and overall submission arsenal beyond basic wrestling technique. His training was starting to pay off, and in 2024 ADCC Canada Opens, he captured gold in the +99kg division. Following that victory, he went on to win the Heavyweight title at IBJJF No-Gi Pans, which sparked a lot of debate online about how college wrestlers go on to become incredible at BJJ. In the same year, he received an invitation to the ADCC World Championships. At Worlds, he faced maybe his toughest opponent yet, Felipe Pena, who showed Brandon what it truly means to be a black belt on the world stage. Pena ended up submitting Reed by armbar in the opening round at 8:21. Although some may see this as just a loss, it gave Brandon the lesson he needed to truly level his game and become one of the top skills in the sport. He received his brown belt before the 2025 ADCC East Coast Trials, which is where he truly gained his notoriety. ## Claim to Fame In 2025, Brandon Reed won the ADCC East Coast Trials in the +99kg division, beating Nick Hartman in the final. Having already competed at the 2024 ADCC Worlds, this put immense pressure on his performance at the East Coast Trials. Anything short of a win would have felt like a major setback. When his hand went up, he didn't feel excitement. He felt relief, the release of months of built-up stress finally lifting off his shoulders. In his post-match interview, he called out Nick Rodriguez (Nicky Rod), one of the most prominent wrestlers and grapplers in the sport, demanding a first-round matchup at the World Championships in Krakow. The challenge was simple: Brandon wanted to test his college-level wrestling and Daisy Fresh submission grappling against the best in the world. ## So Who Is He? Brandon Reed has become one of the sport's most recognizable names in a short amount of time. From a household he describes as unstable, to a benched football tryout, to the wrestling room, and now to the biggest stages in Brazilian Jiu-Jitsu, his path has never been a straight line; it's been a series of comebacks. At the end of the day, Brandon Reed isn't the kind of competitor who breaks under a loss; he comes back stronger. At Worlds, he lost to Felipe Pena. Did he decide that maybe he wasn't Worlds material? Or did he come back the next year to win Trials and call out one of the best grapplers in the history of BJJ? That's the pattern that defines him: every setback becomes the starting point for the next chapter. --- # Nutrition & Wellness articles --- # Everything You Need to Know About Potassium > This article will cover everything you need to know about potassium, including its benefits, sources, and recommended intake. Source: https://www.porradanutra.com/articles/nutrition-wellness/everything-you-need-to-know-about-potassium · Updated: 2025-01-09 Potassium is a mineral and electrolyte that plays a huge role in maintaining the function of cells, tissues, and organs. It is essential for regulating fluid balance, muscle contractions, and nerve signals. But, despite its importance, many people do not consume enough in their diets. This article will cover everything you need to know about potassium, including its benefits, sources, and recommended intake. ## What is Potassium? It is an essential mineral and electrolyte that helps maintain a healthy balance of fluids in the body. It is needed for muscle function, nerve signal transmission, and maintaining a steady heart rhythm. Unlike [sodium](/articles/nutrition-wellness/sodium-intake-for-bjj-how-to-control-your-weight), which tends to be consumed in excess in the modern diet, potassium is often under-consumed, despite its importance for maintaining health. ## Why is Potassium Important? It plays several key roles in the body:
 - **Muscle Function:** Potassium is needed for muscle contractions, including the heart. It helps muscle function and prevents cramps. - **Nerve Function: **It is involved in nerve signaling, enabling the transmission of electrical impulses that control muscle movement and other vital processes. - **Fluid and Electrolyte Balance: **It helps regulate fluid balance by working with sodium to control the movement of fluids in and out of cells. This balance is essential for maintaining blood pressure and hydration levels. - **Heart Health:** It is critical for maintaining a regular heart rhythm and preventing arrhythmias (irregular heartbeats). It helps lower blood pressure by balancing the effects of sodium, which can increase blood pressure when consumed in excess.
 ## How Much Potassium Should You Take? The recommended daily intake (RDI) varies depending on age, gender, and life stage. In general, adults need around 2,500-3,000 mg of potassium per day. For specific age groups, the recommendations are as follows:
 - Children (1-3 years): 2,000 mg - Children (4-8 years): 2,300 mg - Adolescents (9-18 years): 3,400-3,700 mg - Adults (19 years and older): 2,500-3,000 mg (women), 3,400-4,700 mg (men)
 Certain groups, such as athletes, pregnant women, and those with kidney conditions, may require higher intake. ## Sources of Potassium It is found in a wide variety of foods, especially fruits and vegetables. Common sources include:
 - **Fruits:** Bananas, oranges, avocados, and melons are excellent sources of potassium. - **Vegetables:** Potatoes (especially with skin), spinach, tomatoes, and sweet potatoes are rich in potassium. - **Legumes:** Beans, lentils, and peas are great plant-based sources. - **Dairy Products:** Milk and yogurt provide a good amount of potassium. - **Fish:** Salmon, tuna, and other fish are also high in potassium.
 Focus on whole, unprocessed foods, as processed foods tend to be low in potassium and high in sodium, which can offset the benefits. ## Deficiency and Toxicity ### Potassium Deficiency A lack of potassium, or hypokalemia, can lead to symptoms such as muscle weakness, fatigue, cramping, constipation, and irregular heartbeats. Those at risk include people with poor diets, excessive alcohol consumption, certain medications (like diuretics), and medical conditions that affect potassium levels, such as kidney disease. ### Potassium Toxicity While toxicity (hyperkalemia) is rare, it can occur with excessive intake or kidney problems. Symptoms of toxicity include nausea, weakness, irregular heartbeats, and in extreme cases, heart failure.
 ## Conclusion Potassium is a crucial mineral that supports muscle function, nerve signaling, fluid balance, and heart health. Ensuring you get enough potassium through a balanced diet of fruits, vegetables, and other whole foods is essential for maintaining overall health and well-being. If you’re concerned about your intake or have specific health conditions, consult with a healthcare provider to ensure you're meeting your needs without exceeding safe levels. **Sources:** - [National Institutes of Health (NIH) Office of Dietary Supplements](https://www.nih.gov/) - [Mayo Clinic](https://www.mayoclinic.org/) - [Harvard T.H. Chan School of Public Health](https://hsph.harvard.edu/) --- # Magnesium for Athletes: Everything You Need to Know > Magnesium is an essential mineral that supports numerous functions in the body, from muscle and nerve function to bone health and energy production. But not only is it great for overall health, magnesium is especially important for athletes. Source: https://www.porradanutra.com/articles/nutrition-wellness/magnesium-for-athletes-everything-you-need-to-know · Updated: 2024-11-07 Magnesium is an essential mineral that supports numerous functions in the body, from muscle and nerve function to bone health and energy production. But not only is it great for overall health, magnesium is especially important for athletes. This article covers everything you need to know about magnesium, including its benefits, sources, and recommended intake. ## What is Magnesium? Magnesium is a mineral required for over 300 biochemical reactions in the body. So it plays an integral role in various bodily functions, and is crucial for maintaining cellular health. Magnesium exists in two main forms: **Dietary Magnesium:** Found in foods like leafy greens, nuts, and seeds. **Supplemental Magnesium:** Available as magnesium oxide, citrate, glycinate, and other forms to address specific health needs. ## Why is Magnesium Important? Magnesium is essential for several vital functions: - **Muscle and Nerve Function:** Magnesium regulates muscle contractions, including the heartbeat, by balancing calcium and potassium. It also supports nerve function, helping to transmit signals effectively. - **Energy Production:** Magnesium helps convert food into energy and aids in the production of adenosine triphosphate (ATP), the body's main energy source. - **Bone Health:** Around 60% of magnesium is stored in bones, where it contributes to bone density and strength. Also studies have shown that adequate magnesium intake is associated with higher bone mineral density, potentially reducing the risk of osteoporosis. - **Heart Health:** Magnesium is involved in maintaining a steady heart rhythm and blood pressure. Research suggests that low magnesium levels may increase the risk of hypertension and other cardiovascular conditions . - **Mental Health:** Magnesium influences brain function and mood. Some studies link low magnesium levels to depression, anxiety, and other mood disorders. Emerging research suggests magnesium supplementation may help improve mood in certain individuals. Another reason it’s so important is that over 60% of people do not get their RDI (recommended daily intake) of magnesium. 19% of people do not get even HALF of their RDI. Because of this people may not even realize what benefits they're missing out on. And what it would be like if they hit their RDI. This mineral is one of the most beneficial things to consume, however most people do not get what they need. ## Recommended Intake The recommended daily intake of magnesium varies by age, gender, and life stage. Here are the general guidelines: - Infants (0-6 months): 30 mg - Children (1-3 years): 80 mg - Children (4-8 years): 130 mg - Adolescents (9-18 years): 240-410 mg (higher end for males) - Adults (19-30 years): 310 mg (females), 400 mg (males) - Adults (31 years and older): 320 mg (females), 420 mg (males) - Pregnant women: 350-400 mg - Breastfeeding women: 310-360 mg ## Sources of Magnesium for Athletes Magnesium can be obtained from a variety of foods and supplements: ### **Food Sources:** - **Leafy Green Vegetables:** Spinach, kale, and Swiss chard are rich in magnesium. - **Nuts and Seeds:** Almonds, cashews, pumpkin seeds, and chia seeds provide a concentrated source. - **Whole Grains:** Brown rice, oats, and quinoa contain magnesium. - **Legumes:** Black beans, lentils, and chickpeas are good plant-based sources. - **Fatty Fish:** Salmon and mackerel contain moderate amounts of magnesium. - **Dark Chocolate:** High in magnesium and offers antioxidant benefits. **Supplements:** Magnesium supplements are widely available and may be beneficial for those with dietary restrictions or increased magnesium needs.   Magnesium citrate and glycinate are often recommended for better absorption, while magnesium oxide is common but may cause gastrointestinal discomfort in some individuals. ## Deficiency and Toxicity ### **Magnesium Deficiency:** Symptoms of magnesium deficiency can include fatigue, muscle cramps, weakness, and irregular heartbeat. As well, chronic deficiency has been associated with conditions like osteoporosis, cardiovascular disease, and type 2 diabetes. Those at risk of deficiency include people with gastrointestinal disorders, alcohol dependence, older adults, and those with diets low in magnesium-rich foods. ### **Magnesium Toxicity:** Magnesium, particularly from supplements, can lead to toxicity. Symptoms include nausea, abdominal cramps, and diarrhea. And in severe cases, high doses can cause low blood pressure, irregular heartbeat, and respiratory issues.   The upper limit for supplemental magnesium is 350 mg per day for adults. However, higher doses may be appropriate with medical guidance. ## Conclusion Magnesium is not only vital in supporting muscle function, energy production, bone health, heart health, and mental well-being, but is also essential for athletes. Ensuring you get the recommended amount through a balanced diet and, if necessary, supplements can help maintain overall health. If you suspect a deficiency or have specific health concerns, consult with a healthcare provider to determine the best approach to meet your magnesium needs. **Sources:** - [National Institutes of Health (NIH) Office of Dietary Supplements](https://pmc.ncbi.nlm.nih.gov/articles/PMC6163803/#:~:text=Despite%20the%20importance%20of%20magnesium%20to%20human%20health%20and%20wellness,5%2C6%2C29%5D) - Mayo Clinic - Harvard T.H. Chan School of Public Health - American Heart Association --- # Omega 3's: Everything You Need To Know > Omega-3 fatty acids are essential nutrients that play a vital role in maintaining health. These polyunsaturated fats are crucial for brain function, heart health, and reducing inflammation. Source: https://www.porradanutra.com/articles/nutrition-wellness/omega-3s-everything-you-need-to-know · Updated: 2024-11-11 Omega-3 fatty acids are essential nutrients that play a vital role in maintaining health. These polyunsaturated fats are crucial for brain function, heart health, and reducing inflammation. Unlike many other nutrients, the body cannot produce omega-3s on its own, which means they must be obtained through diet or supplements. ## So, what are Omega-3 fatty acids? Omega-3 acids are a type of polyunsaturated fat. There are three primary types of omega-3s: - ALA (alpha-linolenic acid) - EPA (eicosapentaenoic acid) - DHA (docosahexaenoic acid) ALA is primarily found in plant-based sources, such as flaxseeds, chia seeds, and walnuts. EPA and DHA are found mostly in fatty fish like salmon, mackerel, and sardines. ## Why are they important? Omega-3s play several crucial roles in the body: - **Brain Function:** DHA, in particular, is a major structural component of the brain, where it helps maintain cellular function. Research suggests that omega-3s can improve cognitive function. It may even help reduce the risk of neurodegenerative diseases like Alzheimer's. - **Heart Health:** They have been shown to reduce the risk of heart disease by lowering blood pressure, reducing triglycerides, and preventing blood clots. They also support the health of blood vessels and reduce inflammation, which is linked to heart disease. - **Reducing Inflammation:** Chronic inflammation is a key factor in many diseases, including arthritis, cardiovascular disease, and even some cancers. They have anti-inflammatory properties, helping to lower levels of inflammatory markers in the body. - **Mental Health:** Omega-3 fatty acids may have a positive impact on mood disorders. Studies have linked deficiency to conditions such as depression and anxiety, and supplementation may help improve symptoms in some individuals. ## How much omega-3 should you take? The amount you need depends on your age, gender, and health. But, the general recommendation for adults is about 250-500 mg of EPA and DHA combined per day. For those with specific health conditions, such as heart disease, higher doses may be recommended. It’s essential to balance your intake with omega-6 fatty acids to maintain optimal health. The ideal ratio is thought to be around 1:1 or 1:4 omega-3s to omega-6s, but modern diets tend to be much higher in omega-6s, which can create an imbalance. ### Sources of Omega-3 - **Fatty Fish:** Salmon, mackerel, sardines, and anchovies are rich in EPA and DHA. - **Plant-Based Sources:** Flaxseeds, chia seeds, and walnuts are excellent sources of ALA, which the body can convert to EPA and DHA, though not very efficiently. - **Supplements:** For those who do not eat fish or enough plant-based sources, supplements, such as fish oil, krill oil, or algae oil, can help meet daily requirements. Fish oil is one of the most common forms, but those with allergies or ethical concerns may opt for algae oil, a plant-based source of EPA and DHA. ## Deficiency and Toxicity **Omega-3 Deficiency:** A lack of omega-3s can lead to a variety of health problems, including dry skin, poor circulation, and cognitive decline. It has also been linked to an increased risk of heart disease, depression, and joint issues. Those at higher risk for omega-3 deficiency include individuals with poor diets, vegans, and people who do not consume enough fatty fish. **Omega-3 Toxicity:** While they are generally considered safe, excessive intake from supplements can lead to side effects such as bleeding, digestive discomfort, or low blood pressure. The upper safe limit for omega-3 supplements is typically 3,000 mg per day for adults, though this can vary depending on individual health conditions. ## Conclusion Omega-3 fatty acids are indispensable for maintaining brain function, supporting heart health, and reducing inflammation. Whether obtained through food or supplements, ensuring an adequate intake is essential for overall well-being. For those with specific health concerns or dietary restrictions, consulting a healthcare provider can help determine the best way to incorporate these vital nutrients into your routine. **Sources:** - [Mayo Clinic](https://www.mayoclinic.org/) - [National Institutes of Health (NIH)](https://www.nih.gov/) - Harvard T.H. Chan School of Public Health --- # Fat-Soluble: What Does It Mean and Why Is It Important? > In this post, we'll explore what fat-soluble vitamins are, why they are important. As well as how you can ensure you get enough of them in your diet. Source: https://www.porradanutra.com/articles/nutrition-wellness/fat-soluble-what-does-it-mean-and-why-is-it-important · Updated: 2024-11-12 Understanding the different types of vitamins and their functions is needed for maintaining health. Fat-soluble vitamins are a key group that play vital roles in many bodily functions. In this post, we'll explore what they vitamins are, why they are important. As well as how you can ensure you get enough of them in your diet. ## What Are Fat-Soluble Vitamins? Fat-soluble vitamins are those that dissolve in fats and oils. They are stored in the body's fatty tissues and liver. Because of their ability to be stored, these vitamins do not need to be consumed as frequently as [water-soluble vitamins.](/articles/nutrition-wellness/fat-soluble-what-does-it-mean-and-why-is-it-important) ### The four main fat-soluble vitamins are: - Vitamin A - Vitamin D - Vitamin E - Vitamin K ### Key Functions of Fat-Soluble Vitamins - **Vitamin A:** Function: Essential for vision, immune function, and skin health. Sources: Liver, dairy products, fish, and beta-carotene-rich vegetables like carrots and sweet potatoes. - **Vitamin D:** Function: Crucial for bone health, immune function, and calcium absorption. Sources: Sunlight exposure, fatty fish, fortified dairy products, and egg yolks. - **Vitamin E:** Function: Acts as an antioxidant, protecting cells from damage as well as helping with immune function. Sources: Nuts, seeds, vegetable oils, and green leafy vegetables. - **Vitamin K:** Function: Important for blood clotting and bone health. Sources: Green leafy vegetables, such as kale and spinach, and fermented foods like natto. ## Why Fat-Soluble Vitamins Are Important - **Vision and Eye Health:** Vitamin A is vital for maintaining healthy vision. It is also important for preventing conditions like night blindness and age-related macular degeneration. - **Bone Health:** Vitamins D and K play crucial roles in maintaining strong bones. Vitamin D helps in calcium absorption, while vitamin K aids in bone mineralization. - **Antioxidant Protection:** Vitamin E is a powerful antioxidant that helps protect cells from oxidative stress, reducing the risk of chronic diseases. - **Blood Clotting:** Vitamin K is essential for the synthesis of proteins involved in blood clotting, preventing excessive bleeding. ## Ensuring Adequate Intake To ensure you get enough fat-soluble vitamins, include a variety of these nutrient-rich foods in your diet: - **Vitamin A:** Incorporate liver, dairy products, and orange or dark green vegetables. - **Vitamin D:** Spend time in the sun, eat fatty fish like salmon, and consume fortified foods. - **Vitamin E:** Add nuts, seeds, and vegetable oils to your meals. - **Vitamin K:** Eat plenty of green leafy vegetables and try fermented foods. Also kiwis are a great vitamin K hack! ### Potential Risks of Fat-Soluble Vitamins Because fat-soluble vitamins are stored in the body, there is a risk of toxicity if consumed in excessive amounts. This is particularly true for vitamins A and D. Symptoms of toxicity can include nausea, headache, and dizziness. And in severe cases, organ damage. So, it is important to follow recommended dietary guidelines and consult with a healthcare professional if considering supplements. ## Conclusion Fat-soluble vitamins are essential nutrients that play significant roles in maintaining various bodily functions. By understanding their importance and incorporating a balanced diet rich in these vitamins, you can support your health and well-being. Remember, moderation is key, and you won't always be perfect. But understanding what goes into your body can help you maintain health over the long haul. :) --- # What Are Adaptogens? > An adaptogen is a natural substance, usually a plant or herb, that helps your body handle stress more efficiently without disrupting normal body functions. Source: https://www.porradanutra.com/articles/nutrition-wellness/what-are-adaptogens · Updated: 2026-04-08 You've probably seen the word "adaptogen" on a supplement label or in a health article and thought "that sounds made up." It's not. It's a real classification with specific criteria, and it's been studied for decades. ## **What Are Adaptogens?** An adaptogen is a natural substance, usually a plant or herb, that helps your body handle stress more efficiently without disrupting normal body functions. The term was first coined in 1947 by Soviet scientist Nikolai Lazarev, who was researching ways to help soldiers, athletes, and workers perform better under extreme conditions. The concept was later refined by pharmacologist Israel Brekhman, who established the three rules that define an adaptogen. ## **The Three Rules** For something to qualify as an adaptogen, it has to meet all three criteria: It must be non-toxic at normal doses. If a substance helps with stress but damages your liver in the process, it's not an adaptogen. It must produce a non-specific resistance to stress. This means it doesn't just help with one type of stress. It helps your body deal with physical, chemical, and biological stressors broadly. It must have a normalizing effect on the body. This is the key distinction. Adaptogens don't push your body in one direction like a stimulant does. They help bring your body back toward balance regardless of which direction it's been pushed. ## **How Adaptogens Differ From Stimulants** This is the part most people miss. Caffeine is a stimulant. It forces a response: higher heart rate, more alertness, more oxygen consumption. You feel the boost, but your body is burning more fuel to get there. When it wears off, you crash because your body was running above its natural capacity. Adaptogens work differently. Research has shown that they enhance your body's stability against physical and mental loads without increasing oxygen consumption. Your body isn't working harder. It's working more efficiently under the same stress. Think of it this way: caffeine is like flooring the gas pedal. Adaptogens are like upgrading the engine. ## **How Adaptogens Work in the Body** The primary mechanism is through regulating the HPA axis (hypothalamic-pituitary-adrenal axis), which is your body's central stress response system. When you encounter stress, the HPA axis triggers cortisol release. Adaptogens help modulate that response so your body doesn't overreact to stressors or stay in a stressed state longer than necessary. Some adaptogens, like [Rhodiola Rosea](/articles/nutrition-wellness/top-10-research-backed-benefits-of-taking-rhodiola-rosea), have also been shown to increase beta-endorphin levels in the brain. Beta-endorphin is your body's natural stress-relieving, pain-reducing compound. It's the same thing responsible for a "runner's high." Higher beta-endorphin levels may explain why studies show reduced perceived effort during exercise with certain adaptogens. ## **Common Adaptogens** The most well-researched plant adaptogens include: - [Rhodiola Rosea](/articles/nutrition-wellness/top-10-research-backed-benefits-of-taking-rhodiola-rosea), which has shown benefits for exercise performance, stress reduction, and cognitive function. - Ashwagandha (Withania somnifera), which is commonly studied for anxiety, cortisol reduction, and strength performance. - Panax Ginseng, one of the oldest and most studied adaptogens, used for energy, immune function, and cognitive performance. - Eleuthero (Eleutherococcus senticosus), sometimes called Siberian Ginseng, studied for endurance and fatigue resistance. - Schisandra chinensis, used traditionally in Chinese medicine for physical performance and liver health. Each of these has a different profile of benefits and research behind it. Not all adaptogens do the same thing, so it matters which one you take and why. ## **The Bottom Line** Adaptogens are not magic pills. They're a category of natural compounds with a specific definition and decades of research behind them. The evidence varies by compound, some have strong human trial data while others are still mostly studied in animals. But the core concept is solid: certain plants can help your body manage stress more efficiently without the crash and side effects of stimulants. If you want to see the research on a specific adaptogen, check out our deep dives on individual ingredients. --- # Top 5 Supplements for BJJ That You Need to Be Taking > 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. Source: https://www.porradanutra.com/articles/nutrition-wellness/top-5-supplements-for-bjj-that-you-need-to-be-taking · Updated: 2024-11-20 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.](/articles/nutrition-wellness/the-most-nutrient-dense-foods-you-need-in-your-diet) Train hard, recover well, and keep pushing your limits. **Sources:** - Creatine Research: National Library of Medicine - [Creatine Supplementation Enhances Muscular Performance](https://pubmed.ncbi.nlm.nih.gov/12166344/) - Magnesium Deficiency: [National Health and Nutrition Examination Survey (NHANES)](https://www.cdc.gov/nchs/nhanes/) - Magnesium Intake - BCAAs and Muscle Soreness: National Institutes of Health (NIH) - [BCAAs and Muscle Protein Synthesis](https://pubmed.ncbi.nlm.nih.gov/21289204/) - Collagen for Joint Health: International Journal of Medical Sciences - [Collagen Supplementation for Joint Health](https://pmc.ncbi.nlm.nih.gov/articles/PMC5707680/) --- # The Most Nutrient Dense Foods You Need in Your Diet > Nutrient-dense foods are packed with vitamins, minerals, antioxidants, and other beneficial compounds. Also being relatively low in calories. Here’s a guide to some of the most nutrient-dense foods you should consider adding to your diet. Source: https://www.porradanutra.com/articles/nutrition-wellness/the-most-nutrient-dense-foods-you-need-in-your-diet · Updated: 2024-11-11 Maintaining a great diet can be tough sometimes. We sometimes might have a hard time hitting our nutrient goals for the day. That’s why we need a collection of the most nutrient dense foods at our disposal. A couple eggs, or a bowl of blueberries can cover a good chunk of your RDI (recommended daily intake) for each day. Nutrient-dense foods are packed with vitamins, minerals, antioxidants, and other beneficial compounds. Also being relatively low in calories. Here’s a guide to some of the most nutrient-dense foods you should consider adding to your diet. ## 1. Leafy Greens Leafy greens like spinach, kale, and Swiss chard are some of the most nutrient-dense foods available. They are rich in vitamins A, C, K, and folate, as well as minerals like iron and calcium. These greens also contain a variety of antioxidants that help protect your body from free radicals. **Benefits:** - Supports eye health - Enhances bone strength - Boosts immune function **How to Include:** - Add to smoothies - Incorporate into salads - Use as a base for stir-fries ## 2. Berries Berries such as blueberries, strawberries, and raspberries are not only delicious but also incredibly nutrient dense. They are loaded with antioxidants, fiber, and vitamin C. **Benefits:** - Improves brain health - Reduces inflammation - Supports heart health **How to Include:** - Mix into yogurt or oatmeal - Add to salads - Enjoy as a snack  **Note:** Berries are one of the most nutrient dense foods, but they have one issue. Pesticides. Berries are prone to soaking up more pesticides due to their thinner skin. So if this is something you are worried about, kiwis are a great alternative and just as nutrient dense. ## 3. Salmon Salmon is a powerhouse of omega-3 fatty acids, high-quality protein, and several essential vitamins and minerals, including vitamin D and selenium. **Benefits:** - Promotes heart health - Supports brain function - Reduces inflammation **How to Include:** - Bake with herbs and lemon - Grill for a quick meal - Add to salads   If you want to learn even more about omega-3s, [check out our article on everything you need to know about omega-3s!](/articles/nutrition-wellness/omega-3s-everything-you-need-to-know) ## 4. Nuts and Seeds Nuts and seeds, such as almonds, chia seeds, and flaxseeds, are excellent sources of healthy fats, protein, and fiber. They also provide important minerals like magnesium and zinc. **Benefits:** - Supports metabolic health - Reduces risk of chronic diseases - Improves digestive health  **How to Include:** - Sprinkle on salads or yogurt - Add to smoothies - Use in baking ## 5. Eggs Eggs are very versatile. They're rich in protein and healthy fats. As well as a variety of vitamins and minerals, including B vitamins, choline, and selenium. This makes them one of the overall most nutrient dense foods you can eat. **Benefits:** - Supports muscle health - Boosts brain function - Enhances eye health  **How to Include:** - Boil or scramble for breakfast - Add to salads - Use in baking  I try to include at least 3 eggs a day in my diet. This allows me to hit a ton of nutrient goals in one shot. ## 6. Sweet Potatoes Sweet potatoes are a great source of fiber, vitamins A and C, and potassium. Also their vibrant orange color indicates high levels of beta-carotene, an antioxidant. **Benefits:** - Supports immune function - Promotes eye health - Regulates blood sugar levels **How to Include:** - Bake or roast as a side dish - Mash as an alternative to regular potatoes - Add to soups and stews ## 7. Liver Liver is one of the most nutrient-dense foods, packed with vitamins A, B12, and iron. Although it might not be everyone's favorite, its nutritional profile is unmatched. **Benefits:** - Enhances energy levels - Supports brain health - Improves red blood cell production **How to Include:** - Pan-fry with onions - Incorporate into pâtés - Add to meatloaf or burgers ## 8. Yogurt Yogurt, especially Greek yogurt, is rich in protein, calcium, and probiotics, which are beneficial for gut health. **Benefits:** - Supports digestive health - Strengthens bones - Enhances immune function **How to Include:** - Enjoy as a snack - Add to smoothies - Use as a base for dressings  ## 9. Garlic Garlic is not only a flavorful addition to many dishes but also a powerful health booster. It contains compounds like allicin that have antimicrobial and anti-inflammatory properties. **Benefits:** - Supports heart health - Boosts immune function - Reduces inflammation **How to Include:** - Add to sauces and soups - Use in marinades - Roast as a side dish ## 10. Dark Chocolate Dark chocolate with a high cocoa content is rich in antioxidants, fiber, and magnesium. Also it can be a healthier alternative to satisfy sweet cravings. **Benefits:** - Improves heart health - Enhances brain function - Provides a source of antioxidants   **How to Include:** - Enjoy a small piece as a treat - Add to smoothies - Use in baking ## Conclusion Incorporating the most nutrient-dense foods into your diet can provide a significant boost to your health. They offer a wide range of essential vitamins, minerals, and antioxidants that support various functions. By making these foods a regular part of your meals, you can enhance your nutrition, improve your well-being, and enjoy a healthier lifestyle. --- # What You Need to Increase Testosterone Production > Testosterone is the battering ram of athletic performance. It’s the hormone that fuels strength, endurance, and even your competitive drive. Source: https://www.porradanutra.com/articles/nutrition-wellness/what-you-need-to-increase-testosterone-production · Updated: 2024-10-22 Did you know athletes who don’t prioritize testosterone production are at higher risk of injuries, as low levels can slow muscle recovery and lead to increased fatigue and soreness.  Testosterone is the battering ram of athletic performance. It’s the hormone that fuels strength, endurance, and even your competitive drive. With that in mind, why wouldn’t you want to optimize its production to the fullest extent? The main testosterone boosters come down to six pillars: diet, exercise, sleep, sun exposure, competition, and micronutrient balance. In this post, I’ll walk you through the steps you need to take to ensure your testosterone levels are firing on all cylinders. ## Diet When it comes to boosting testosterone through diet, focus on whole, nutrient-dense foods rich in key vitamins and minerals. You should prioritize lean proteins like chicken, fish, and eggs, which provide the building blocks for muscle growth. Healthy fats from sources like avocados, olive oil, and nuts are essential for hormone production, including testosterone.   Additionally, complex carbohydrates like sweet potatoes, oats, and quinoa will give you steady energy for workouts without causing insulin spikes, which can negatively affect testosterone levels. Don’t forget about micronutrients, zinc and magnesium are particularly important for testosterone production. You can find zinc in foods like red meat, shellfish, and seeds, while magnesium is abundant in leafy greens, nuts, and whole grains. Incorporating these foods into your daily meals will help optimize your body's natural testosterone production. ## Exercise To increase testosterone, your exercise routine should include both strength training and high-intensity interval training (HIIT). Compound lifts like squats, deadlifts, and bench presses are particularly effective at boosting testosterone levels due to the large muscle groups they engage. Incorporate heavy lifting sessions 3-4 times a week to stimulate muscle growth and elevate your hormone levels naturally. For those practicing Brazilian Jiu-Jitsu, integrating strength training can improve your grappling power, explosiveness, and endurance on the mats. BJJ itself acts as a testosterone booster, thanks to its competitive nature and physical intensity. Sparring and rolling mimic high-intensity intervals, which help keep your hormone levels optimized while honing your skills. Combining strength training with BJJ will give you the best of both worlds, improving performance and supporting your testosterone production. ## Sleep Sleep is crucial for testosterone production, as your body releases the most testosterone during deep sleep. Aim for 7-9 hours of uninterrupted rest each night to ensure optimal recovery and hormone levels. Lack of sleep can lead to lower testosterone, affecting muscle recovery, energy, and performance. ## Sun exposure Sun exposure plays a significant role in boosting testosterone levels, primarily through the production of vitamin D. When your skin is exposed to sunlight, it synthesizes vitamin D, which has been linked to higher testosterone levels. Aim for at least 15-30 minutes of sunlight exposure several times a week, depending on your skin type and local climate. If sunlight exposure is limited, consider supplementing with vitamin D to maintain healthy testosterone levels and support your overall athletic performance.   To learn more about vitamin D, [click here to read our guide.](/articles/nutrition-wellness/everything-you-need-to-know-about-vitamin-d) ## Competition Competition is a powerful driver for boosting testosterone levels. The excitement and adrenaline that come with competing trigger a surge in testosterone production, enhancing your physical performance and focus during matches. For Brazilian Jiu-Jitsu athletes, tournaments not only challenge your skills but also push you to grow mentally and physically. Embracing competition can unlock your full potential and increase motivation in training, creating a positive cycle that supports higher testosterone levels and overall athletic performance. ## Micronutrient Balance Micronutrient balance is crucial for optimizing testosterone production, with vitamins and minerals like zinc, magnesium, and vitamin D playing key roles. Zinc is particularly important for hormone synthesis, while magnesium aids in muscle recovery and energy levels. To maintain adequate levels of these nutrients, focus on a diverse diet rich in whole foods, such as leafy greens, nuts, seeds, and lean proteins. By ensuring a proper micronutrient balance, you’ll support not only testosterone production but also your overall health and athletic performance. ## Conclusion Optimizing testosterone production is essential for enhancing athletic performance, especially for BJJ practitioners. By focusing on key areas such as diet, exercise, sleep, sun exposure, competition, and micronutrient balance, you can create a holistic approach to support your hormone levels.   A nutrient-rich diet, combined with regular training, quality sleep, and healthy sunlight exposure, will lay a solid foundation for your performance. Embracing competition can further stimulate testosterone production, driving motivation and progress. By prioritizing these factors, you'll not only boost your testosterone but also improve your overall health and resilience on and off the mats.   **Sources:** - Cleveland Clinic --- # Maintenance Calories: What Does It Mean and Why Is It Important? > Understanding maintenance calories is essential for anyone looking to manage their weight, improve their fitness, or enhance their health. But what exactly are maintenance calories, and why are they so crucial? Source: https://www.porradanutra.com/articles/nutrition-wellness/maintenance-calories-what-does-it-mean-and-why-is-it-important · Updated: 2024-11-21 Understanding maintenance calories is essential for anyone looking to manage their weight, improve their fitness, or enhance their health. But what exactly are maintenance calories, and why are they so crucial? In this blog post, we'll dive into the concept of maintenance calories, how to calculate them, and their importance in achieving your fitness goals. ## What Are Maintenance Calories? Maintenance calories are the number of calories your body needs to maintain its current weight without gaining or losing fat. This calorie level supports your body's basic functions, such as breathing, circulation, and cell production, along with your daily physical activities. Essentially, it is the amount you need to eat to stay the same. ## How to Calculate Maintenance Calories Calculating your maintenance calories involves determining your **Total Daily Energy Expenditure (TDEE)**. TDEE is an estimate of how many calories you burn in a day when you add calories burned from exercise. To calculate your TDEE, simply click here to view our [maintenance calories calculator](/tools/calculators/maintenance-calories-calculator). Enter your information and see your TDEE instantly. ## Why They Are Important Understanding and calculating your maintenance calories is vital for several reasons: - **Weight Management:** Knowing your maintenance calories helps you create an effective diet plan. To lose weight, you need to consume fewer calories than your **TDEE**, creating a _calorie deficit_. But, to gain weight, you need to eat more than your **TDEE**, creating a _calorie surplus_. - **Energy Levels:** Consuming the right amount of calories ensures that you have enough energy for the day. Eating too little can lead to fatigue and poor performance, while eating too much can result in weight gain and sluggishness. - **Nutritional Balance:** Tracking calories helps you make better food choices. This ensures you get the right balance of macros (proteins, fats, and carbohydrates) and micronutrients (vitamins and minerals). - **Fitness Goals:** Whether you want to build muscle, lose fat, or improve athletic performance, knowing your maintenance calories is the starting point. Adjusting your caloric intake based on your goals allows for more effective and sustainable results. ## How to Adjust Your Caloric Intake Once you know your daily intake, you can adjust based on your fitness goals: - **For Weight Loss:** Create a calorie deficit by eating 500-1000 calories less than your TDEE. This should result in a safe weight loss of about 1-2 pounds per week. If you want to know exactly how much to eat to lose weight, click here to use our [weight loss calculator](/tools/calculators/body-fat-percentage-calculator). - **For Muscle Gain:** Create a calorie surplus by eating 250-500 calories more than your TDEE. This helps muscle growth and recovery. If you want to know exactly how much to eat to gain weight, click here to use our [weight gain calculator](/tools/calculators/bulking-calculator-for-weight-gain). - **For Maintenance (stay the same):** Simply eat the number of calories that matches your TDEE to maintain your current weight. ## Conclusion Maintenance calories are a core concept in nutrition and fitness. By understanding what they are and how to calculate them, you can tune your diet to meet your needs. This is important whether you're looking to lose weight, gain muscle, or maintain your current physique. Start by calculating your TDEE, adjust your caloric intake based on your goals, and you'll be well on your way to smashing your goals. --- # Everything You Need to Know About Vitamin A > Vitamin A is a vital nutrient that plays a crucial role in maintaining various bodily functions, from vision to immune health. Source: https://www.porradanutra.com/articles/nutrition-wellness/everything-you-need-to-know-about-vitamin-a · Updated: 2024-10-29 Vitamin A is a vital nutrient that plays a crucial role in maintaining various bodily functions, from vision to immune health. Understanding its benefits, sources, and recommended intake can help you make informed dietary choices. In this blog post, we’ll explore everything you need to know about Vitamin A. ## What is Vitamin A? It is a fat-soluble vitamin that comes in two primary forms: Preformed Vitamin A (Retinoids): Found in animal products like meat, dairy, and fish. Provitamin A (Carotenoids): Found in plant-based foods, with beta-carotene being the most common. The body converts carotenoids into retinoids as needed. ## Why is Vitamin A Important? It is essential for several key functions in the body: - **Vision:** It is critical for maintaining good vision. It is a component of rhodopsin, a protein in the eyes that allows you to see in low-light conditions. It also supports the health of the cornea and conjunctiva. - **Immune Function:** It plays a vital role in maintaining the body’s immune defenses. It helps form and maintain the integrity of skin and mucous membranes, which act as barriers to bacteria and viruses. - **Reproduction and Growth:** It is important for reproductive health in both men and women. It also supports the growth and development of infants and children. - **Skin Health:** Retinoids, derived from Vitamin A, are used in skincare products for their ability to promote skin health and reduce signs of aging. ## Recommended Intake The recommended daily intake of Vitamin A varies by age, gender, and life stage. Here are the general guidelines: - Infants (0-12 months): 400-500 micrograms (mcg) - Children (1-13 years): 300-600 mcg - Adolescents (14-18 years): 700 mcg (females), 900 mcg (males) - Adults (19 years and older): 700 mcg (females), 900 mcg (males) - Pregnant women: 770 mcg - Breastfeeding women: 1300 mcg ## Sources of Vitamin A It can be obtained from a variety of dietary sources: ### **Animal Sources (Retinoids):** - Liver (beef, lamb, chicken) - Fish oils - Dairy products (milk, cheese, butter) - Eggs ### **Plant Sources (Carotenoids):** - Carrots - Sweet potatoes - Spinach - Kale - Pumpkin - Red and yellow peppers - Mangoes - Apricots ## Deficiency and Toxicity ### Vitamin A Deficiency: Symptoms of deficiency can include night blindness, dry eyes, immune deficiencies, and skin issues. Vitamin A deficiency is more common in developing countries where diets may lack sufficient amounts of the vitamin. ### Vitamin A Toxicity: Excessive intake of Vitamin A can lead to toxicity, known as hypervitaminosis A. Symptoms include nausea, dizziness, headaches, pain, and even severe effects like liver damage. It is important not to consume high doses of Vitamin A supplements without medical supervision. ## Conclusion Vitamin A is an essential nutrient that supports vision, immune function, reproduction, and skin health. Ensuring you get the recommended amount through a balanced diet is crucial for maintaining overall health. Focus on a variety of foods, including both animal and plant sources, to meet your needs naturally. Always consult with a healthcare provider before taking supplements, especially if you suspect a deficiency or have specific health concerns. **Sources:** - National Institutes of Health (NIH) Office of Dietary Supplements - World Health Organization (WHO) - Harvard T.H. Chan School of Public Health - American Academy of Ophthalmology --- # Effects of Microplastics on Athletes and How to Avoid Them > Microplastics are in, just about anything you can imagine. From the food you eat, to the clothes you wear, to the hygiene products you apply, these tiny duds are seemingly inescapable. Source: https://www.porradanutra.com/articles/nutrition-wellness/effects-of-microplastics-on-athletes-and-how-to-avoid-them · Updated: 2024-11-25 “What we are looking at is the biggest oil spill ever,” - Maria Westerbos, founder of the [Plastic Soup Foundation](https://www.plasticsoupfoundation.org/en/), a nonprofit advocacy group working to reduce global plastic pollution. Microplastics are in, just about anything you can imagine. From the food you eat, to the clothes you wear, to the hygiene products you apply, these tiny duds are seemingly inescapable. Not only are they inescapable, the effects of microplastics are severe. ## Well, what are they? Microplastics are tiny plastic particles less than 5 millimeters in size, often resulting from the breakdown of larger plastic items. They are found in oceans, soil, air, and even inside living organisms. These particles pose environmental and health risks as they are difficult to remove and can absorb toxic chemicals. Alright, now that you know what they are, in what ways do microplastics affect the body? - **Tissue Inflammation and Damage** - Microplastics can trigger immune responses when they accumulate in tissues, leading to chronic inflammation. This can cause oxidative stress, which damages cells and tissues over time - **Hormone Disruption** - Many microplastics contain or absorb harmful chemicals like phthalates and bisphenols (e.g., BPA), which can interfere with hormonal systems (endocrine disruptors), potentially affecting reproduction, metabolism, and growth - **Cell Toxicity** - Laboratory studies suggest that microplastics can cause cellular toxicity by damaging cell membranes or altering cell function, possibly leading to cell death or mutations - **Gut Microbiota Disturbance** - Ingested microplastics can disrupt gut microbiota, which plays a crucial role in digestion, immunity, and overall health. This imbalance may lead to gastrointestinal issues or systemic effects - **Bioaccumulation and Chemical Leaching** - Microplastics can accumulate in the bloodstream, liver, and other organs. They may also leach absorbed toxic chemicals into the body, increasing the risk of diseases such as cancer, diabetes, and cardiovascular conditions - **Respiratory Effects** - Inhalation of airborne microplastics can lead to lung irritation, reduced lung function, and potentially respiratory diseases due to particle accumulation in airways - **Potential Carcinogenicity** - There is concern that prolonged exposure to microplastics and the chemicals they carry may increase the risk of cancer, though direct causal links are still under investigation But this is only what is known. Researchers continue studying the effects microplastics have on the body and are constantly finding new data. ## So, what is the best way to avoid microplastics? The hard truth is, you can’t. Microplastics are found in almost everything. This is not an exaggeration. ### **Here are some facts:** People who consume seafood regularly may ingest up to 5-10% of their annual microplastic exposure through fish and shellfish contaminated with microplastics. A 2018 study found that 93% of bottled water samples contained microplastic particles. Inhalation contributes to about 20-30% of a person's annual microplastic exposure, depending on their environment (urban areas have higher rates). It's estimated that 35-40% of indoor dust particles are microplastics, which can settle on food or be inhaled. Though it is impossible to remove microplastics fully from your body, you can reduce the impact they have and how much you take in. The best thing to do to avoid microplastics is to rely less on products containing plastic and microbeads. Products containing microbeads include but not limited to: - Toothpaste - Exfoliating scrubs - Shaving creams - Face washes These products may have non-microbead alternatives, so try opting to use those instead.
   Maybe instead of drinking bottled water, you can buy glass bottled water or use a filter on your sink to drink tap water. Instead of wearing clothes made from polyester, cotton-made products may be the necessary switch to your wardrobe. When looking for foods, it is important to understand that virtually all contain some level of microplastics, but a good rule of thumb is finding ones with minimal packaging. For instance, fresh packaged ground beef is probably going to contain less microplastics than the ultra-processed beef patties in the frozen isle. Other activities you can do to reduce the impact of microplastics is getting in regular exercise and taking the right nutrients for body recovery and digestion. ## Conclusion Knowing which products contain high and low levels of microplastics, and relying less on products with microbeads will significantly lower your chances of microplastic poisoning in the long-term. **P.S.** Don’t beat yourself up over microplastics. They exist, but the fact that you’re conscious of them now puts you way ahead of everyone else! --- # What Are Endocrine Disruptors, and How to Avoid Them > These chemicals can interfere with our body's hormone systems, leading to a host of health problems. Understanding what they are and how to avoid them can make a huge difference in your health. Source: https://www.porradanutra.com/articles/nutrition-wellness/what-are-endocrine-disruptors-and-how-to-avoid-them · Updated: 2024-10-19 I used to think that living a healthy lifestyle was as simple as eating right and exercising. It wasn’t until I learned about endocrine disruptors that I realized the many things I was doing and eating on a daily basis were harming my body.   Additionally, the difference I and many others experienced after minimizing them is incredible. These chemicals can interfere with our body's hormone systems, leading to a host of health problems. Understanding what they are and how to avoid them can make a huge difference in your health. ## What Are Endocrine Disruptors? Endocrine disruptors are chemicals that can interfere with the endocrine (or hormone) system in our bodies. These disruptions can cause cancerous tumors, birth defects, and other developmental disorders. Even small disruptions at crucial times in development can have profound and lasting effects. ## How Do Endocrine Disruptors Work? Endocrine disruptors can mimic natural hormones in the body like estrogen and testosterone. So this can confuse the body and result in overstimulation or underproduction of hormones. They can also block the action of natural hormones, leading to imbalances.   This is especially problematic for atheletes looking to maximize their performance. And if you want to know more ways to boost testosterone, [click here to read our guide.](/articles/nutrition-wellness/what-you-need-to-increase-testosterone-production) ## Common Sources of Endocrine Disruptors ### **Plastics and Canned Foods:** **BPA (Bisphenol A):** Found in polycarbonate plastics and epoxy resins, often used in containers that store food and beverages, such as water bottles. Phthalates: Used to make plastics more flexible and harder to break, found in products like vinyl flooring, lubricating oils, and personal care products. ### **Pesticides and Herbicides:** **Atrazine:** A widely used herbicide in agriculture. **DDT (Dichlorodiphenyltrichloroethane):** Though banned in many countries, it still persists in the environment. ### **Personal Care Products:** **Parabens:** Used as preservatives in cosmetics and pharmaceutical products. **Triclosan:** An antibacterial and antifungal agent found in some consumer products, including toothpaste and soaps. ### **Household Products:** **Flame Retardants:** Found in furniture, electronics, and building materials. **Non-stick Cookware:** Chemicals like PFOA (Perfluorooctanoic acid) used in non-stick cookware. ## Health Effects of Endocrine Disruptors Exposure to endocrine disruptors has been linked to numerous health problems, including: - Hormonal imbalances - Reproductive health issues - Developmental disorders in children - Increased risk of cancer - Metabolic issues like obesity and diabetes ## How to Avoid Endocrine Disruptors ### **Reduce Plastic Use:** Use glass, stainless steel, or BPA-free plastics for food and drink storage. Avoid microwaving food in plastic containers. ### **Choose Natural Personal Care Products:** Look for products labeled “paraben-free” and “phthalate-free.” Use natural soaps and shampoos. ### **Eat Organic and Local:** Choose organic fruits and vegetables to reduce pesticide exposure. Wash produce thoroughly to remove any pesticide residues. ### **Filter Your Water:** Use a water filter that can remove endocrine disruptors. Look for filters that are certified to reduce contaminants. ### **Avoid Non-stick Cookware:** Use alternatives like cast iron, stainless steel, or ceramic cookware. ### **Be Cautious with Household Products:** Choose furniture and electronics that are free from flame retardants. Opt for natural cleaning products. ## Conclusion Endocrine disruptors are pervasive and can have serious health impacts. So by being mindful of the products we use and the foods we eat, we can significantly reduce our exposure to these harmful chemicals. Making these changes can greatly improve your overall health and longevity. **P.S. Pro tip:** Opt for fresh, organic produce whenever possible and invest in a good water filter so you can minimize your exposure to endocrine disruptors. Your body will thank you! --- # Bulking for BJJ: How to Perform a Proper Weight Gain Phase > When it comes to BJJ, having the right mix of strength, endurance, and agility is key. For many athletes, a well-planned bulking phase can provide the extra muscle mass and power needed to dominate on the mats. However, bulking isn’t just about eating more, it's about eating smart, training effectively, and recovering properly. Here’s your guide to executing a successful bulking phase tailored for BJJ athletes. Source: https://www.porradanutra.com/articles/nutrition-wellness/bulking-for-bjj-how-to-perform-a-proper-weight-gain-phase · Updated: 2025-03-21 When it comes to BJJ, having the right mix of strength, endurance, and agility is key. For many athletes, a well-planned bulking phase can provide the extra muscle mass and power needed to dominate on the mats. However, bulking isn’t just about eating more, it's about eating smart, training effectively, and recovering properly. Here’s your guide to executing a successful bulking phase tailored for BJJ athletes. ## Understand the Purpose of Bulking for BJJ Bulking is designed to help you gain lean muscle mass and overall strength. For BJJ athletes, the benefits are clear: more muscle can mean better control, increased power in your techniques, and improved resilience during matches. The goal is to add quality weight without compromising your mobility or endurance. In essence, you're building a stronger, more resilient foundation to enhance your performance on the mats. ## Core Concepts of a Successful Bulk ### Caloric Surplus, But Not Excess
 To gain muscle, you need to consume more calories than your body burns, this is known as a caloric surplus. However, the key is moderation. Aim for a surplus of around 200-500 calories above your daily maintenance. This ensures that you’re providing your body with the energy it needs to build muscle without accumulating too much fat. ### Focus on Macronutrients **Protein:** Essential for muscle repair and growth, protein should be your bulking cornerstone. Aim for about 1 to 1.5 grams per pound of body weight. **Carbohydrates: **They fuel your workouts and help replenish energy stores. Opt for complex carbs that release energy steadily. **Fats:** Don’t shy away from healthy fats, they support hormone production and overall health. Sources like avocados, nuts, and olive oil are great choices. ### Training for Strength and Technique
 A successful bulk goes hand in hand with your training. Incorporate strength training routines that focus on compound movements like squats, deadlifts, and bench presses. These exercises build overall muscle mass and improve functional strength, which is directly transferable to BJJ. Remember, technique still matters; ensure your training doesn’t sacrifice the fundamentals of grappling. ### Recovery is Non-Negotiable
 Muscles grow when you rest. Prioritize sleep and active recovery techniques such as stretching and foam rolling. Recovery isn’t just about resting, it’s about allowing your body to repair itself, so you can come back stronger and more agile. ### Consistent Tracking and Adjustments
 Bulking is a dynamic process. Keep track of your progress through regular weigh-ins, strength measurements, and body composition assessments. If you’re gaining too much fat or not enough muscle, adjust your calorie intake or training regimen accordingly. This iterative process is essential for staying on track. ### Balance is Key
 While bulking, maintain a balanced training schedule. Your focus on adding muscle should not completely overshadow your grappling practice. Integrate BJJ drills and techniques into your routine to ensure that the additional mass supports, not hinders, your performance on the mats. ## Plan Your Bulk with Our Bulking Calculator for BJJ Ready to get serious about your bulking phase? Our [Bulking Calculator for BJJ](/tools/calculators/bulking-calculator-for-weight-gain) is designed to help you fine-tune your nutritional needs based on your personal information and training goals. By inputting your data, you’ll receive a customized breakdown of your daily calorie requirements. It’s a tool that takes the guesswork out of bulking so you can focus on what matters, dominating the mats. Simply visit our [Bulking Calculator](/tools/calculators/bulking-calculator-for-weight-gain) here, enter your information, and it will give you a breakdown of how much you should eat per day. ## Conclusion A successful bulking phase is not just about consuming extra calories, it’s a well-rounded strategy that involves smart nutrition, effective strength training, and proper recovery. By following these core principles, you’ll build the lean muscle mass and power that can give you a competitive edge in BJJ. And with our Bulking Calculator for BJJ, planning your bulk has never been easier. Take the next step in your training, plan your bulk and unlock your full potential.   **_See you on the mats!**_ --- # Sodium Intake For BJJ: How To Control Your Weight > Understanding how sodium affects your body and learning to manage your intake can help you better control your weight and performance on the mat. Source: https://www.porradanutra.com/articles/nutrition-wellness/sodium-intake-for-bjj-how-to-control-your-weight · Updated: 2024-11-12 Maintaining optimal weight is crucial for Brazilian Jiu-Jitsu (BJJ) athletes, whether you’re competing or training. One often overlooked factor that can significantly impact your weight in BJJ is sodium intake. Understanding how sodium affects your body and learning to manage your intake can help you better control your weight and performance on the mat. ## The Role of Sodium in the Body Sodium is an essential mineral that helps regulate fluid balance, nerve function, and muscle contractions. But, consuming too much sodium can lead to water retention, which can cause your weight to fluctuate. Put simply: more sodium = more water held in the body. More water = more weight. ### Key Functions of Sodium: - **Fluid Balance:** Sodium helps maintain the balance of fluids in and around your cells. - **Nerve Function:** It is needed for proper nerve impulse transmission. - **Muscle Contraction:** Sodium plays a key role in muscle contraction, including those needed for BJJ movements. ## Sodium and Water Retention When you consume sodium, your body retains water to balance the sodium concentration in your blood. This retention can lead to temporary weight gain. For BJJ athletes, this can be particularly challenging, especially when trying to make weight for competitions. ### **How Sodium Causes Water Retention:** - Sodium attracts water, so when you eat salty foods, your body holds onto more water. - This extra water is stored in your tissues and can make you feel bloated and heavier. ## Managing Sodium Intake for BJJ Controlling your sodium intake can help manage water weight and improve your performance. If you don’t want to get too in depth, just keep these things in mind. All fast food is high sodium. Avoid it if you are trying to cut weight. Fruits, veggies, meats (not deli meat), cheeses, oil/butter, eggs, etc, are low sodium. Typically natural whole foods are low sodium. Just stay balanced.   And if you want to learn about [the most nutrient-dense foods to add to your diet, read our article here!](/articles/nutrition-wellness/the-most-nutrient-dense-foods-you-need-in-your-diet) Here are some strategies to help you keep your sodium levels in check: ### 1. Read Nutrition Labels - Check the sodium content in packaged and processed foods. - Aim for low-sodium options whenever possible. ### 2. Cook at Home - Preparing your meals allows you to control the amount of salt added. - Use herbs and spices to flavor your food instead of relying on salt. ### 3. Hydrate Properly - Drink plenty of water to help flush excess sodium from your system. - Staying hydrated can help reduce water retention. ### 4. Avoid High-Sodium Foods - Limit intake of processed foods, fast food, and salty snacks. - Be mindful of hidden sources of sodium, such as sauces, dressings, and canned goods. ### 5. Increase Potassium Intake - Foods high in potassium can help balance sodium levels. - Include bananas, sweet potatoes, spinach, and avocados in your diet. ### 6. Track Your Weight - Keep track of your weight regularly to understand how sodium affects your body. - Adjust your diet accordingly, especially before competitions. ## Benefits of Controlling Sodium Intake for BJJ By managing your sodium intake, you can experience several benefits that enhance your performance and health: ### 1. Stable Weight - Reduced water retention helps maintain a more consistent weight. - Easier weight management for competitions. ### 2. Improved Endurance - Proper hydration and electrolyte balance improve stamina and endurance on the mat. - Avoid cramping and fatigue during intense training sessions. ### 3. Enhanced Recovery - Balanced sodium levels support better recovery post-training. - Reduced inflammation and quicker muscle repair. ## When to Adjust Sodium Intake While it's important to manage sodium intake, there are times when BJJ athletes might need to adjust their intake: ### 1. Before Weigh-Ins - Reduce sodium intake a few days before weigh-ins to minimize water retention. - Focus on whole, unprocessed foods with natural ingredients. ### 2. After Intense Training - Replenish sodium lost through sweat after intense training or competition. - Use electrolyte drinks or snacks with balanced sodium content. ## Conclusion Controlling sodium intake is a crucial aspect of weight management for BJJ athletes. By understanding the impact of sodium on your body and implementing strategies to manage your intake, you can maintain a stable weight, improve your performance, and enhance your health. Stay mindful of your sodium consumption, and you'll be better prepared to achieve your goals on the mat. --- # Calcium for BJJ: Everything You Need To Know > Calcium is a crucial mineral for maintaining bone health and supporting various bodily functions, including muscle contraction and nerve signaling. Not only is it crucial for general health, it is especially crucial for BJJ athletes. Source: https://www.porradanutra.com/articles/nutrition-wellness/calcium-for-bjj-everything-you-need-to-know · Updated: 2024-11-07 Calcium is a crucial mineral for maintaining bone health and supporting various bodily functions, including muscle contraction and nerve signaling. Not only is it crucial for general health, it is especially crucial to consume enough calcium for BJJ athletes.   So many submissions and positions that put extreme pressure on the joints and bones themselves. We as athletes need to prioritize things like bone density to make sure we stay healthy and mobile. This article will cover the benefits, sources, and recommended intake of calcium, along with the risks of deficiency and toxicity so you can be at peak performance. ## What is Calcium? Calcium is the most abundant mineral in the human body, primarily stored in bones and teeth, which contain around 99% of the body's calcium.   It plays several vital roles beyond bone health, helping with blood clotting, muscle function, and proper nerve transmission. ## Why is Calcium Important? Calcium is essential for several functions in the body: - **Bone Health:** Calcium is critical for bone development and maintenance. As we age, adequate calcium intake helps prevent bone density loss and reduces the risk of fractures and osteoporosis. - **Muscle Function:** Calcium plays a key role in muscle contraction, including the heartbeat. Low calcium levels can lead to muscle spasms and cramps. - **Nerve Transmission:** Calcium aids in transmitting signals between the brain and other parts of the body. It supports the release of neurotransmitters, which are essential for normal brain function. - **Blood Clotting:** Calcium is necessary for the blood clotting process, which is essential for healing wounds and preventing excessive bleeding. ## Recommended Intake The recommended daily intake of calcium varies by age, gender, and life stage. Here are the general guidelines: - Infants (0-6 months): 200 mg - Infants (7-12 months): 260 mg - Children (1-3 years): 700 mg - Children (4-8 years): 1,000 mg - Adolescents (9-18 years): 1,300 mg - Adults (19-50 years): 1,000 mg - Adults over 50 years: 1,200 mg - Pregnant and breastfeeding women: 1,000 mg (1,300 mg if under 18 years old) ## Sources of Calcium for BJJ Athletes Calcium can be obtained from various food sources and supplements: ### **Food Sources:** - Dairy Products: Milk, cheese, and yogurt are rich sources of calcium. - Leafy Green Vegetables: Spinach, kale, and collard greens provide calcium, though some contain oxalates that may reduce calcium absorption. - Fish with Bones: Canned salmon and sardines, eaten with the bones, are excellent sources of calcium. - Nuts and Seeds: Almonds and chia seeds offer smaller but valuable amounts of calcium. ### **Supplements:** Calcium supplements are available and may be beneficial for those with dietary restrictions. Calcium carbonate and calcium citrate are the most common forms. However, calcium citrate is generally better absorbed, particularly in those with lower stomach acid. ## Deficiency and Toxicity ### **Calcium Deficiency:** Symptoms of calcium deficiency, known as hypocalcemia, can include muscle cramps, brittle nails, and in severe cases, osteopenia or osteoporosis. Calcium deficiency is most common in postmenopausal women, people with lactose intolerance, and those who follow a vegan diet without adequate plant-based sources of calcium. **Osteoporosis Risk:** Long-term calcium deficiency can lead to osteoporosis, a condition where bones become weak and brittle. This increases the risk of fractures and is a significant concern for aging adults. ### **Calcium Toxicity: ** Excessive intake of calcium, usually from supplements, can lead to toxicity. Symptoms include constipation, kidney stones, and, in severe cases, impaired kidney function. The upper limit for calcium intake is 2,500 mg per day for adults (2,000 mg for those over 50). Exceeding this limit can increase the risk of hypercalcemia, which can interfere with heart and kidney function. ## Conclusion Calcium is not only an essential mineral for general health, it is especially important for bjj. Achieving the recommended daily intake through a balanced diet and, if necessary, supplements, can help maintain overall health and reduce the risk of bone-related diseases as we age. If you suspect a calcium deficiency or have specific health concerns, consult with a healthcare provider to determine the best course of action.   If you would like to learn more about [nutrition and wellness, click here to view our blog where we cover many similar subjects.](/articles/nutrition-wellness) Sources: - National Institutes of Health (NIH) Office of Dietary Supplements - Mayo Clinic - Harvard T.H. Chan School of Public Health - American Academy of Orthopaedic Surgeons --- # How to Balance your Macronutrients for BJJ > 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 adjust your intake based on your needs. Source: https://www.porradanutra.com/articles/nutrition-wellness/how-to-balance-your-macronutrients-for-bjj · Updated: 2025-03-21 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](/tools/calculators/macronutrient-calculator). This tool provides different balance options to help you reach your goals and maintain optimal energy levels. ## Conclusion 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!**_ --- # How to Lose Fat the Right Way > Losing fat isn’t about drastic measures, it’s about a balanced approach that preserves muscle, fuels your workouts, and melts fat slowly but surely. Whether you're a seasoned athlete or just starting your fitness journey, understanding the core pillars of a successful cut is key. Source: https://www.porradanutra.com/articles/nutrition-wellness/how-to-lose-fat-the-right-way · Updated: 2025-03-23 Losing fat isn’t about drastic measures, it’s about a balanced approach that preserves muscle, fuels your workouts, and melts fat slowly but surely. Whether you're a seasoned athlete or just starting your fitness journey, understanding the core pillars of a successful cut is key. ## 1. Maintain a Moderate Calorie Deficit To lose fat, you must consume fewer calories than your body burns. However, the magic lies in moderation. Experts recommend a daily deficit of 500-1000 calories, but never exceed a 1000-calorie deficit. Going too low can: - Slow down your metabolism - Risk losing muscle mass (the worst possible result here) - Leave you feeling deprived and exhausted By keeping your deficit moderate, you’ll lose fat gradually, preserve lean muscle, and maintain the energy needed for effective training. This part is unfortunate, because I’m sure many of you would rather be more miserable for less time, than be mildly miserable for a very long time. But, we have to cut slowly. Otherwise we will pay the price. ## 2. Prioritize High-Protein Intake Protein is your best friend during a cut. It does more than just build muscle, it also: - Promotes satiety, reducing hunger  - Aids in muscle repair and preservation during calorie restriction - Helps boost your metabolism through its [high thermic effect](https://www.revolution-pts.com/blog/understanding-the-thermic-effect-of-food) Aim to include high-quality protein sources at every meal. Think lean meats, fish, eggs, dairy, legumes, and plant-based proteins. This will ensure that even as you lose fat, your muscles remain strong and well-defined. Specifically lean meats and fish will be your best friend for protein sources. It’s tough to get your protein in normally, and it just gets harder when you’re losing fat because you don’t have as many calories to use. ## 3. Increase Your Activity Levels While eating in a deficit is crucial, relying solely on reducing calories can be limiting. Boost your fat loss by incorporating more physical activity: - Cardio Workouts: Engage in steady-state or high-intensity interval training (HIIT) to ramp up calorie burn. Long distance walks are a hack. - Strength Training: Lifting weights not only builds muscle but also supports a higher metabolic rate. - Everyday Movement: Small changes, like taking the stairs, walking more, or incorporating active breaks, can add up over the day. By ramping up your activity, you can afford to eat slightly more while still maintaining a caloric deficit. This balance makes your cut more sustainable and enjoyable. Not only will an activity increase help by letting you eat more, its also good for other general health markers like testosterone levels. ## 4. Consistency Is Key Fat loss is a marathon, not a sprint. It takes time, patience, and consistency: - **Stick to Your Plan:** Minor deviations are normal, but staying on track over weeks and months is where real progress happens. - **Do not monitor your progress often:** This is a controversial opinion, but I do not believe in constantly looking at your progress. Because it happens so slowly, it leads you to obsess over tiny details and stress about overall progress. Instead, just weigh yourself every day, and look at progress week to week, or month to month.  - **Adjust as Needed:** Your body adapts over time. Fine-tune your calorie intake or workout routine if progress stalls. Remember, consistent effort, even when progress seems slow, is what transforms your body over the long run. ## Plan Your Fat Loss Phase with Confidence Cutting effectively means balancing your diet and training in a way that works for your unique goals. We also provide a [free weight loss calculator](/tools/calculators/weight-loss--weight-cut-calculator) for you to use to plan your cut. It gives you a detailed breakdown on how much you should eat based on your information. Our specialized [Bulking Calculator for BJJ](/tools/calculators/bulking-calculator-for-weight-gain) can also help you switch gears when it's time to gain lean muscle, ensuring you have the perfect blueprint for your transformation, whether you’re cutting or bulking. By understanding and implementing these core pillars, moderate calorie deficit, high-protein intake, increased activity, and unwavering consistency, you’re setting yourself up for sustainable fat loss and overall performance gains. Stick with it, trust the process, and watch your hard work pay off on and off the mats. See you on the mats! --- # Everything You Need to Know about Vitamin E > Vitamin E is a vital nutrient that acts as an antioxidant, helping to protect your cells from damage. It's also important for your immune system, skin health, and overall cellular function. Source: https://www.porradanutra.com/articles/nutrition-wellness/everything-you-need-to-know-about-vitamin-e · Updated: 2024-10-19 My epiphany about Vitamin E came at the same time as my epiphany about Vitamin K and the rest of the nutrients. My diet was only focused on macros, and because of that I felt terrible all the time.   Then one week I decided to take my diet more seriously and see if there was a difference. For one whole week I modified my diet to try to hit every single RDI of every vitamin and mineral. Since then, I have tracked every micronutrient, mineral, macro, and calorie to make sure I perform my best every day. While that may sound like a lot to do every day, I recommend using Cronometer to make it easy to track everything. That being said, here is all you need to know about Vitamin E, and what foods to eat to get all you need. ## The Importance of Vitamin E It is a vital nutrient that acts as an antioxidant, helping to protect your cells from damage. It's also important for your immune system, skin health, and overall cellular function. ## Functions of Vitamin E 1. **Antioxidant:** It helps protect cells from damage caused by free radicals, which are harmful molecules produced during normal cell metabolism and in response to environmental stressors like pollution and UV radiation. 1. **Immune Function:** It plays a crucial role in supporting the immune system. It helps your body fight off infections by enhancing the function of immune cells. 1. **Skin Health:** It is essential for maintaining healthy skin. It helps reduce inflammation, speeds up cell regeneration, and keeps your skin moisturized. ## Where to Get It Here are some common foods that are good sources, along with how much you get per serving: - **Sunflower Seeds:** 1 ounce (28 grams) - 7.4 milligrams of vitamin E - **Almonds:** 1 ounce (28 grams) - 7.3 milligrams of vitamin E - **Spinach:** 1 cup (cooked) - 3.7 milligrams of vitamin E - **Avocado:** 1 medium - 2.7 milligrams of vitamin E - **Olive Oil:** 1 tablespoon - 1.9 milligrams of vitamin E - **Broccoli:** 1 cup (cooked) - 2.3 milligrams of vitamin E - **Kiwi:** 1 medium-sized - 1.1 milligrams of vitamin E ## Daily Requirements The recommended daily intake is 15 milligrams ## Signs of a Deficiency Vitamin E deficiency is rare but can lead to serious health issues. Symptoms include: - Muscle weakness - Vision problems - Impaired immune function - Numbness and tingling in the extremities ## How to Ensure Adequate Intake - **Eat a Balanced Diet: **Include vitamin E-rich foods in your diet. A mix of nuts, seeds, green leafy vegetables, and healthy oils can help you meet your daily requirements. - **Supplements:** If you have trouble getting enough from your diet, consider taking a supplement after consulting with your healthcare provider. - **Monitor Fat Intake:** Vitamin E is fat-soluble, which means it needs fat to be absorbed properly. Ensure you're consuming healthy fats to aid in absorption ## Conclusion Understanding the importance of nutrients transformed my approach to nutrition and wellness. By ensuring you get enough of these essential nutrients, you can significantly improve your overall health. Another key nutrient that many ignore is vitamin K, to learn more about this essential vitamin click here. Don't make the same mistakes I did, pay attention to these important nutrients and enjoy the benefits of a well-rounded diet. --- # Why You Might Need a Vitamin K2 Supplement > Most people get some form of Vitamin K through their diet, but the truth is: they’re usually missing the most important form, Vitamin K2. Source: https://www.porradanutra.com/articles/nutrition-wellness/why-you-might-need-a-vitamin-k2-supplement · Updated: 2025-07-07 When it comes to essential nutrients, Vitamin K is often overlooked. But if you're serious about long-term bone health, cardiovascular protection, and overall performance, it's one you can’t afford to ignore. Most people get some form of Vitamin K through their diet, but the truth is: they’re usually missing the most important form, Vitamin K2. Let’s break down what K2 does in the body, why you might need a supplement, where it comes from, and which form to look for. ## What Does Vitamin K2 Do in the Body? Vitamin K2 plays a critical role in calcium metabolism. That means it doesn’t just help you absorb calcium, it tells your body where to put it. **Here’s how:** - Activates osteocalcin, a protein that helps bind calcium to bones and teeth - Activates matrix GLA protein (MGP), which prevents calcium from building up in arteries, soft tissue, and joints **In simple terms:** K2 helps strengthen your bones while protecting your heart and arteries from dangerous calcium buildup. Without K2, calcium can end up in the wrong places, contributing to arterial plaque, kidney stones, or joint stiffness over time. ## Vitamin K1 vs. K2: What's the Difference? Many people get Vitamin K1 through leafy greens like: - Kale - Spinach - Broccoli - Collard greens But Vitamin K2 is much harder to come by, especially in Western diets. It's found in: - Natto (a fermented soy food, highest natural source) - Hard cheeses - Egg yolks - Liver and organ meats - Grass-fed butter Even if you eat relatively healthy, chances are you’re still not getting enough K2. Especially if you avoid fermented foods or animal products. ## Why You Might Need a K2 Supplement You might want to consider supplementing if: - You don’t regularly eat natto, organ meats, or aged cheeses - You take Vitamin D or calcium (K2 works in tandem with these) - You’re focused on bone health, joint protection, or cardiovascular health - You’re following a plant-based, low-fat, or low-cholesterol diet - You want to optimize recovery and performance by keeping your system running clean and efficient ### What’s the Best Form of Vitamin K2? There are two main types of K2: MK-4 and MK-7. - MK-7 is the most bioavailable and has a longer half-life in the body - It’s typically derived from natto or fermented chickpeas - You only need to take it once daily When looking for a supplement, choose one with Vitamin K2 as MK-7. [Here’s a link to a D3 + K2 supplement that we trust.](https://www.amazon.com/dp/B07XWDCBFB?th=1) ## Final Thoughts Vitamin K2 might not be flashy, but it’s one of the most important vitamins for long-term performance, recovery, and resilience. It helps you: - Build and maintain stronger bones - Protect your heart and arteries - Ensure that calcium is doing its job, in the right places If you’re not eating K2-rich foods regularly, a supplement could be a smart, low-effort move with long-term benefits. --- # Creatine for BJJ: Why This Supplement is Necessary > Using creatine for BJJ is a powerful way to dramatically boost your performance. This well-researched supplement can provide numerous benefits for bjj athletes, from increased strength and endurance to faster recovery times. Source: https://www.porradanutra.com/articles/nutrition-wellness/creatine-for-bjj-why-this-supplement-is-necessary · Updated: 2024-11-07 Using creatine for BJJ is a powerful way to dramatically boost your performance. This well-researched supplement can provide numerous benefits for bjj athletes, from increased strength and endurance to faster recovery times. However, it’s also important to understand when not to use creatine to ensure it fits well within your training regimen. ## What Creatine Does: The Science Behind It Creatine is a naturally occurring compound found in small amounts in certain foods and synthesized by the human body, primarily in the liver and kidneys. It is stored predominantly in the muscles, where it exists as creatine phosphate (also known as phosphocreatine). When muscles contract during high-intensity activities, they use adenosine triphosphate (ATP) as their primary energy source. ATP is rapidly depleted during intense physical exertion, and its regeneration is crucial for continued muscle performance. Here's where creatine plays a critical role: - **ATP Regeneration:** Creatine phosphate donates a phosphate group to adenosine diphosphate (ADP) to quickly regenerate ATP. This process allows for sustained muscle contractions during short, explosive bursts of activity, such as those encountered in BJJ training and competitions. - **Increased Phosphocreatine Stores:** Supplementing with creatine increases the amount of creatine phosphate stored in the muscles. This elevated reserve enhances the body's ability to regenerate ATP during high-intensity efforts, thereby improving performance, strength, and endurance. - **Cell Volumization:** Creatine also increases water content within muscle cells, a phenomenon known as cell volumization. This not only contributes to muscle size but also has potential anabolic effects, promoting protein synthesis and reducing protein breakdown. - **Enhanced Glycogen Storage:** Some studies suggest that creatine supplementation can enhance glycogen storage in muscles, which can be beneficial for sustained energy during longer training sessions and quicker recovery. ## Benefits of Creatine for BJJ - **Increased Strength and Power:** One of the primary benefits of creatine is its ability to increase strength and power. This is particularly useful for BJJ athletes who need explosive strength for moves such as takedowns, sweeps, and submissions. Studies have shown that creatine can significantly improve performance in high-intensity, short-duration activities, which are common in BJJ. - **Enhanced Endurance:** While BJJ is often an isometric sport, there are periods of high-intensity effort. Creatine helps in replenishing ATP (adenosine triphosphate) stores, allowing for better performance during these bursts of activity. This means you can train harder and longer, ultimately leading to improved skills and conditioning. - **Faster Recovery:** Another benefit of creatine is its role in recovery. It helps reduce muscle cell damage and inflammation, speeding up the recovery process. This is essential for BJJ practitioners who train multiple times a week and need to recover quickly between sessions. - **Muscle Mass Gains:** Although BJJ is not primarily about muscle size, having more muscle mass can be beneficial. Creatine aids in muscle growth by increasing water content in muscle cells, leading to improved muscle hypertrophy over time. This can give athletes a physical advantage on the mats. ## Body Composition Change from Creatine Below is a chart from a meta-analysis from the [International Journal of Sport Nutrition and Exercise Metabolism](https://pubmed.ncbi.nlm.nih.gov/12945830/) showing the relationship between creatine intake and body composition. See the right hand side of the chart to see the effects of creatine on different subjects relative to the placebo. Pretty incredible stuff. Increased lean muscle mass and decreased fat mass, all due to a simple supplementation! ## When Not to Use Creatine While creatine offers numerous benefits, it may not be suitable for everyone or in every situation. Here are some instances when you might want to avoid or limit creatine use: - **Kidney Issues:** Individuals with pre-existing kidney conditions should avoid creatine, as it can potentially exacerbate these problems. Always consult with a healthcare provider before starting any new supplement. - **Dehydration Risks:** Creatine can increase water retention in muscles, which may lead to dehydration if adequate water intake is not maintained. BJJ athletes need to stay hydrated to perform at their best, so ensure you are drinking enough water when taking creatine. - **Weight Class Considerations:** If you compete in a specific weight class, be mindful that creatine can cause temporary weight gain due to increased water retention. Plan your supplementation and diet accordingly to avoid any surprises on weigh-in day.   ## Breaking the False Beliefs Something else that should be addressed is some of the false beliefs not just behind using creatine for BJJ, but for creatine in general. - **Creatine is NOT a steroid:** as silly as this one is, this is something I, and many others, have heard many times. No, creatine is not a steroid, nor is it close to a steroid. Perfectly safe! - **Creatine is natural:** creatine not only is great for you, it is also naturally occurring. You're probably already consuming some creatine in your diet. Generally most meats have creatine in them. ## Conclusion Using creatine for BJJ can be a game-changer for many athletes, providing increased strength, enhanced endurance, faster recovery, and muscle mass gains. However, it's important to consider your individual health and training needs before starting supplementation. By understanding both the benefits and potential drawbacks, you can make an informed decision about whether creatine is right for you. **References** - Kreider, R. B., et al. (2017). "International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine." Journal of the International Society of Sports Nutrition, 14(1), 18. - Branch, J. D. (2003). "Effect of creatine supplementation on body composition and performance: a meta-analysis." International Journal of Sport Nutrition and Exercise Metabolism, 13(2), 198-226. - Cooper, R., et al. (2012). "Creatine supplementation with specific view to exercise/sports performance: an update." Journal of the International Society of Sports Nutrition, 9(1), 33. - Tarnopolsky, M. A., et al. (2016). "Creatine as an ergogenic aid: current status." Journal of Sports Sciences, 34(9), 769-777. - Rawson, E. S., & Volek, J. S. (2003). "Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance." Journal of Strength and Conditioning Research, 17(4), 822-831. - Chilibeck, P. D., et al. (2007). "The effect of creatine supplementation on lean body mass and strength gains during resistance exercise training in older adults: a meta-analysis." Journal of Sports Nutrition and Exercise Metabolism, 17(4), 611-615. - Poortmans, J. R., & Francaux, M. (2000). "Long-term oral creatine supplementation does not impair renal function in healthy athletes." Medicine & Science in Sports & Exercise, 32(5), 1108-1110. --- # Long Term Weight Loss: The Reality of Losing Weight > Today, I’m going to do my best to answer as many commonly asked questions about weight loss and the reality of it. Source: https://www.porradanutra.com/articles/nutrition-wellness/long-term-weight-loss-the-reality-of-losing-weight · Updated: 2024-11-10 Long-term weight loss is something that most don’t truly understand. This is what happens to most people who do not know how to do it right. They start eating a lot less, then they lose 5-10 lbs quickly (water weight), and then the weight loss dramatically slows. They give up soon after. This is the reality for most people who don’t understand weight loss and weight gain. Today, I’m going to do my best to answer as many commonly asked questions about weight loss and the reality of it. ## Why Do I Lose A Lot Of Weight Initially, Then It Slows? This common concern is the reason that most people stop their diets and weight loss journey. The answer is actually quite simple. It comes down to water and glycogen. Water Loss: In the early stages of your calorie deficit (first 5-10 days), due to fewer calories being eaten, your body needs energy from somewhere. It burns through glycogen stored in the muscles and liver first. For every gram of glycogen, the body stores about 3-4 grams of water. As glycogen is burned, this water is lost as well, which ends up with you losing significant weight very quickly. Once your body gets more used to the calorie deficit, the weight lost will be more because of fat loss. **What is glycogen?** Simply put, it is quick energy for your muscles and liver. ## How Long Does It Take To Lose Weight? This is another question asked very often: “How quickly can I lose 5 lbs?” The answer to this is another question: what do you want to lose? Water or fat? Everyone is going to say fat. But to lose 5 lbs of pure fat, it takes some time. You also have other things to consider. If you try to lose weight too fast, you will lose a good amount of your hard-earned muscle. If you try a deficit that is too small, your results might not be what you want. This is where we have to have a mindset shift. Let me give you a scenario: I am 200 lbs, and I want to look better. My current physique is pudgy, and I want to look leaner. We want to just “lose weight,” right? Not quite. Say I go into a calorie deficit of 300-500 calories per day, then during the next month, eat plenty of protein (150-200g), and lift intensely 3-5 days a week. I also supplement with 5g of creatine per day and stay hydrated. The potential result? I might still be at 200 lbs. But here’s the thing, I look much better. My muscles are bigger, my body looks leaner, and I feel great. Now we have to ask ourselves, is it really about weight loss? No. It is about how good we look. The scale saying 175 lbs vs. 200 lbs makes no difference if you look the same. So what we should do instead is look at weight loss as a long-term solution to getting rid of fat. Not just shedding pounds in hopes of looking and feeling better. ## Why After a Big Meal Do I Gain So Much Weight? Understanding this detail is KEY to understanding weight changes. When you eat a massive meal and drink lots of liquids, you obviously weigh more after. That is not what makes people concerned. What people mostly get concerned about is the morning after the big eating day. They are still a lot heavier. Why is this? Good news, you didn’t just gain 5-10 lbs of fat. It’s almost entirely water! That is such great news for those worried about their weight after big meals. Personally, I like to have a heap of Domino’s on the weekends sometimes. This ends with me being at least 5 lbs heavier the morning after. But I don’t panic. I know that I only gained around 0.5-1.0 lb of fat. I’ll show you what that looks like here: This is my weight from Aug 26 - Nov 10. As you can see, every giant meal ends with me being much heavier. But what you also notice is that my weight plummets back down to normal only 2-3 days after. Note: that screenshot is from [Cronometer](https://cronometer.com/), the best application EVER when it comes to tracking calories and nutrients. Go check it out. Also, we have no affiliation with them (but would love to collab with them someday!). Here is the science behind this in very simple terms. Your big meal likely had much more sodium than normal. More sodium = more water in the body. More water = more weight. That’s it! All you have to do to fix this is after a huge eating day, go back to eating normally. That’s all. Your weight will return to normal once your sodium levels go back to normal. ## How Do I Lose Weight Long Term? Losing weight long term is no easy task. But, it is fairly simple. It comes down to only a handful of things: - **Calorie deficit:** Eat fewer calories than your body burns. Very simple. A 500-1000 calorie deficit per day is good. No more than 1000. - **Protein intake:** Eat 0.5-1.0g of protein per lb of body weight. - **More movement:** Long-term weight loss is easier when you burn more calories. My pro tip is to start walking. Walking actually burns a lot of calories, believe it or not. - **Walk after big meals:** Walking after big meals can help regulate blood sugar and insulin. These can contribute to fat gain. That’s not all that goes into weight loss, but those are the pillars of what you should do. We will go into the depth of a long-term fat loss plan at a later date. If you eat less energy (calories) than your body burns, fat will come off. It just takes time. ## Conclusion Long-term weight loss is a very misunderstood topic. We hope this post helped you better understand the reality of fat loss and weight change. Though it is misunderstood, weight loss is easy once you understand it. So don’t stress! Your goals are right around the corner. Keep moving forward. --- # Cheap Foods to Boost Testosterone: A Must for BJJ Athletes > Not everyone has the money to spend tons on food at the store. Many athletes want to eat right, but they need cheap foods to boost testosterone. We can’t eat steaks everyday! Source: https://www.porradanutra.com/articles/nutrition-wellness/cheap-foods-to-boost-testosterone-a-must-for-bjj-athletes · Updated: 2024-11-07 Not everyone has the money to spend tons on food at the store. Many athletes want to eat right, but they need cheap foods to boost testosterone. We can’t eat steaks everyday! When it comes to bjj, or any athletic endeavor for that matter, having optimal testosterone levels can make a significant difference in your performance. Testosterone supports muscle growth, recovery, and overall energy levels, all critical components for success on the mats. While many people assume that maintaining high testosterone requires expensive supplements or specialty foods, there are plenty of affordable options available. Here’s a detailed list of 20 protein sources ranked by their affordability, nutrient density, and effectiveness for supporting muscle growth and testosterone levels. ## Why Testosterone is Important Testosterone is essential for muscle growth, recovery, and overall athletic performance. It helps increase muscle mass and strength, enhances endurance, and supports efficient recovery after intense training sessions. Not only is testosterone essential for muscle growth, it has a direct correlation with muscle growth and strength. Source: [Weightology](https://weightology.net/the-members-area/evidence-based-guides/how-much-do-variations-in-physiological-testosterone-matter-to-your-gains/) Please go check out their article for more information [here.](https://weightology.net/the-members-area/evidence-based-guides/how-much-do-variations-in-physiological-testosterone-matter-to-your-gains/) For BJJ athletes, maintaining optimal testosterone levels is crucial as it contributes to better physical performance, quicker recovery times, and improved energy levels, allowing for more effective and sustained training on the mats.   That being said, here is a detailed list of the top 20 cheapest foods with the best ROI in terms of boosting testosterone. ## Max Return on Investment (ROI) - **Liver:** Incredibly nutrient-dense, liver provides a high amount of vitamins and minerals for a low price. A small daily portion is enough to meet many nutrient needs. Liver is especially beneficial for BJJ practitioners, as its rich iron content supports endurance and stamina. - **Other Organ Meats:** Beyond liver, organ meats like kidneys and heart are packed with nutrients and are generally inexpensive due to low demand. These meats provide a wealth of B vitamins and minerals essential for muscle function and recovery. - **Egg Yolks:** Affordable and rich in essential fats, vitamins, and minerals that aid in testosterone production. Including egg yolks in your diet can enhance your overall strength and energy, crucial for intense BJJ sessions. - **Whole Eggs:** Combining yolk and whites, whole eggs are nutrient-dense, affordable, and offer high-quality protein and beneficial fats. Whole eggs support muscle repair and growth, making them ideal for recovery post-training. - **Oysters:** Though pricey per pound, a small amount provides high levels of zinc, copper, and omega-3s, essential for hormone health. The high zinc content in oysters directly supports testosterone production, boosting your performance and recovery in BJJ. ## Great ROI - **Milk:** Budget-friendly and nutrient-rich, milk offers protein, calcium, and other essential vitamins. Milk supports bone health and muscle recovery, which are vital for BJJ practitioners who experience intense physical activity. - **Pork Chops:** High in thiamine (B1) and other micronutrients, pork is relatively affordable compared to other meats and supports muscle and hormonal health. The protein and nutrient content help in maintaining and building muscle mass. ## Good ROI - **Red Meat (Beef):** Though costly, beef provides protein, iron, and a variety of nutrients essential for muscle growth and testosterone but may stretch a budget. Including beef in your diet can enhance your strength and endurance, key for BJJ training. - **Other Red Meats (e.g., Lamb, Goat):** Nutrient-dense like beef, other red meats are often more expensive but support health when budget permits. They offer similar benefits, supporting muscle growth and recovery. - **Salmon:** High in omega-3s, vitamins, and minerals, salmon is an excellent nutrient source but often expensive, making it a mid-tier choice. The omega-3 fatty acids in salmon aid in reducing inflammation and promoting heart health, beneficial for rigorous BJJ training. ## Okay ROI - **Egg Whites:** Egg whites are a great protein source but lack micronutrients and fats, making them less ideal for budget-friendly testosterone support. They are useful for pure protein needs but should be combined with other nutrient-rich foods. - **Tuna:** Provides protein but is low in essential micronutrients for testosterone, so it ranks lower unless additional nutrients are consumed. Tuna can be a good option for muscle repair but may need supplementation for complete nutrient needs. - **Whey Protein:** Effective for muscle building but offers little in micronutrients and can be costly for its ROI. While convenient, whey protein should not be the sole protein source in a diet aimed at boosting testosterone. - **Shrimp:** Low in micronutrients and high in cost, shrimp offers protein but not much else for a testosterone-boosting diet. It can be included occasionally but is not the most cost-effective option. - **Cheese:** Good source of fats and protein, but cheese is often expensive relative to the nutrient content. It can add variety but should not be a primary protein source. - **Greek Yogurt:** High in protein and probiotics, Greek yogurt is often costly, making it a less budget-friendly choice. It’s beneficial for gut health but should be balanced with more affordable protein sources. - **Chicken Breast:** An affordable protein, chicken breast lacks the micronutrient density needed for testosterone support. It’s great for lean protein but should be supplemented with nutrient-dense foods. - **Chicken Thighs:** Slightly more nutrient-dense than chicken breast due to higher fat content, but still low in micronutrients. Chicken thighs provide a bit more flavor and fat, which can be beneficial. - **Rotisserie Chicken (Whole):** Provides protein at an affordable price but lacks significant micronutrient benefits. It's a convenient option but should be part of a varied diet. - **Tilapia:** Low-cost protein, but lacks the vitamins, minerals, and fats important for hormonal and muscle support. Tilapia can be a protein option but is not ideal for a testosterone-boosting diet. ## Conclusion Incorporating these cheap foods to boost testosterone into your diet can significantly enhance your muscle growth, recovery, and testosterone levels, crucial for excelling in jiu jitsu. By focusing on nutrient-dense and cost-effective foods, you can maximize your performance without breaking the bank. Whether you're a seasoned BJJ athlete or just starting, these dietary choices will support your journey on the mats. Source: [Weightology](https://weightology.net/the-members-area/evidence-based-guides/how-much-do-variations-in-physiological-testosterone-matter-to-your-gains/) Please go check out their article for more information [here.](https://weightology.net/the-members-area/evidence-based-guides/how-much-do-variations-in-physiological-testosterone-matter-to-your-gains/) For BJJ athletes, maintaining optimal testosterone levels is crucial as it contributes to better physical performance, quicker recovery times, and improved energy levels, allowing for more effective and sustained training on the mats.   That being said, here is a detailed list of the top 20 cheapest foods with the best ROI in terms of boosting testosterone. ## Max Return on Investment (ROI) - **Liver:** Incredibly nutrient-dense, liver provides a high amount of vitamins and minerals for a low price. A small daily portion is enough to meet many nutrient needs. Liver is especially beneficial for BJJ practitioners, as its rich iron content supports endurance and stamina. - **Other Organ Meats:** Beyond liver, organ meats like kidneys and heart are packed with nutrients and are generally inexpensive due to low demand. These meats provide a wealth of B vitamins and minerals essential for muscle function and recovery. - **Egg Yolks:** Affordable and rich in essential fats, vitamins, and minerals that aid in testosterone production. Including egg yolks in your diet can enhance your overall strength and energy, crucial for intense BJJ sessions. - **Whole Eggs:** Combining yolk and whites, whole eggs are nutrient-dense, affordable, and offer high-quality protein and beneficial fats. Whole eggs support muscle repair and growth, making them ideal for recovery post-training. - **Oysters:** Though pricey per pound, a small amount provides high levels of zinc, copper, and omega-3s, essential for hormone health. The high zinc content in oysters directly supports testosterone production, boosting your performance and recovery in BJJ. ## Great ROI - **Milk:** Budget-friendly and nutrient-rich, milk offers protein, calcium, and other essential vitamins. Milk supports bone health and muscle recovery, which are vital for BJJ practitioners who experience intense physical activity. - **Pork Chops:** High in thiamine (B1) and other micronutrients, pork is relatively affordable compared to other meats and supports muscle and hormonal health. The protein and nutrient content help in maintaining and building muscle mass. ## Good ROI - **Red Meat (Beef):** Though costly, beef provides protein, iron, and a variety of nutrients essential for muscle growth and testosterone but may stretch a budget. Including beef in your diet can enhance your strength and endurance, key for BJJ training. - **Other Red Meats (e.g., Lamb, Goat):** Nutrient-dense like beef, other red meats are often more expensive but support health when budget permits. They offer similar benefits, supporting muscle growth and recovery. - **Salmon:** High in omega-3s, vitamins, and minerals, salmon is an excellent nutrient source but often expensive, making it a mid-tier choice. The omega-3 fatty acids in salmon aid in reducing inflammation and promoting heart health, beneficial for rigorous BJJ training. ## Okay ROI - **Egg Whites:** Egg whites are a great protein source but lack micronutrients and fats, making them less ideal for budget-friendly testosterone support. They are useful for pure protein needs but should be combined with other nutrient-rich foods. - **Tuna:** Provides protein but is low in essential micronutrients for testosterone, so it ranks lower unless additional nutrients are consumed. Tuna can be a good option for muscle repair but may need supplementation for complete nutrient needs. - **Whey Protein:** Effective for muscle building but offers little in micronutrients and can be costly for its ROI. While convenient, whey protein should not be the sole protein source in a diet aimed at boosting testosterone. - **Shrimp:** Low in micronutrients and high in cost, shrimp offers protein but not much else for a testosterone-boosting diet. It can be included occasionally but is not the most cost-effective option. - **Cheese:** Good source of fats and protein, but cheese is often expensive relative to the nutrient content. It can add variety but should not be a primary protein source. - **Greek Yogurt:** High in protein and probiotics, Greek yogurt is often costly, making it a less budget-friendly choice. It’s beneficial for gut health but should be balanced with more affordable protein sources. - **Chicken Breast:** An affordable protein, chicken breast lacks the micronutrient density needed for testosterone support. It’s great for lean protein but should be supplemented with nutrient-dense foods. - **Chicken Thighs:** Slightly more nutrient-dense than chicken breast due to higher fat content, but still low in micronutrients. Chicken thighs provide a bit more flavor and fat, which can be beneficial. - **Rotisserie Chicken (Whole):** Provides protein at an affordable price but lacks significant micronutrient benefits. It's a convenient option but should be part of a varied diet. - **Tilapia:** Low-cost protein, but lacks the vitamins, minerals, and fats important for hormonal and muscle support. Tilapia can be a protein option but is not ideal for a testosterone-boosting diet. ## Conclusion Incorporating these cheap foods to boost testosterone into your diet can significantly enhance your muscle growth, recovery, and testosterone levels, crucial for excelling in jiu jitsu. By focusing on nutrient-dense and cost-effective foods, you can maximize your performance without breaking the bank. Whether you're a seasoned BJJ athlete or just starting, these dietary choices will support your journey on the mats. --- # Everything You Need to Know About Vitamin D > This blog post will cover everything you need to know about Vitamin D, including its benefits, sources, and recommended intake. Source: https://www.porradanutra.com/articles/nutrition-wellness/everything-you-need-to-know-about-vitamin-d · Updated: 2024-10-29 Vitamin D is often referred to as the "sunshine vitamin" because it is produced in your skin in response to sunlight. It plays several critical roles in your body, including maintaining bone health and supporting the immune system. This blog post will cover everything you need to know about Vitamin D, including its benefits, sources, and recommended intake. ## What is Vitamin D? Vitamin D is a fat-soluble vitamin that is crucial for maintaining the balance of calcium and phosphorus in the blood. There are two main forms of Vitamin D: - **Vitamin D2 (Ergocalciferol):** Found in some plant-based foods and fortified products. - **Vitamin D3 (Cholecalciferol):** Produced in the skin in response to sunlight and found in animal-based foods and supplements. ## Why is Vitamin D Important? Vitamin D is essential for several vital functions: - **Bone Health:** Vitamin D promotes calcium absorption in the gut, and is necessary for maintaining bone density and preventing osteoporosis and fractures. - **Immune System Support:** It plays a crucial role in enhancing the pathogen-fighting effects of monocytes and macrophages, white blood cells that are important parts of your immune defense. It also decreases inflammation. - **Mood and Mental Health:** Some studies suggest that it may play a role in mood regulation and warding off depression, particularly Seasonal Affective Disorder (SAD). - **Muscle Function:** Adequate levels are necessary for muscle function and strength, thus reducing the risk of falls and injuries in older adults. ## Recommended Intake The recommended daily intake varies by age, gender, and life stage. Here are the general guidelines: - Infants (0-12 months): 400-1000 IU (10-25 mcg) - Children (1-18 years): 600-1000 IU (15-25 mcg) - Adults (19-70 years): 600-2000 IU (15-50 mcg) - Adults over 70 years: 800-2000 IU (20-50 mcg) - Pregnant and breastfeeding women: 600-2000 IU (15-50 mcg) ## Sources of Vitamin D It can be obtained from sunlight, food, and supplements: ### **Sunlight:** - Your skin produces Vitamin D when exposed to UVB rays from the sun. About 10-30 minutes of midday sunlight exposure several times per week is usually sufficient, however, depends on skin type, age, and geographical location. - Sun exposure is also especially important in testosterone production. If you would like to read more about [how to boost your testosterone, click here](/articles/nutrition-wellness/what-you-need-to-increase-testosterone-production) ### **Food Sources:** - Fatty fish (salmon, mackerel, sardines) - Fish liver oils - Egg yolks - Fortified foods (milk, orange juice, cereals) - Cheese ### **Supplements:** Vitamin D3 supplements are widely available and often recommended for those who may not get enough sunlight exposure or dietary Vitamin D. ## Deficiency and Toxicity ### **Vitamin D Deficiency:** - Symptoms of deficiency can include fatigue, bone pain, muscle weakness, and mood changes like depression. - Severe deficiency can lead to rickets in children and osteomalacia or osteoporosis in adults. - Those at risk include people with limited sun exposure, darker skin, older adults, and those with certain medical conditions or dietary restrictions. ### **Vitamin D Toxicity:** - Excessive intake can lead to toxicity, known as hypervitaminosis D. Symptoms include nausea, vomiting, weakness, and serious complications like kidney damage. - Vitamin D is important, but it is important not to exceed the upper limit of 4000 IU (100 mcg) per day without medical supervision. ## Conclusion Vitamin D is a vital nutrient that supports bone health, immune function, muscle strength, and mental well-being. So ensuring you get the recommended amount through sunlight exposure, diet, and supplements if necessary is crucial for maintaining overall health. If you suspect a deficiency or have specific health concerns, consult with a healthcare provider to determine the best course of action. **Sources:** - [National Institutes of Health (NIH) Office of Dietary Supplements](https://www.nih.gov/) - [Mayo Clinic](https://www.mayoclinic.org/) - [Harvard T.H. Chan School of Public Health](https://hsph.harvard.edu/) - American Academy of Dermatology --- # Everything You Need to Know About Folate > Folate, also known as vitamin B9, is a water-soluble vitamin that plays a key role in many important bodily functions. This article covers everything you need to know about folate, including its benefits, sources, and recommended intake. Source: https://www.porradanutra.com/articles/nutrition-wellness/everything-you-need-to-know-about-folate · Updated: 2025-01-20 Folate, also known as vitamin B9, is a [water-soluble](/articles/nutrition-wellness/water-soluble-what-does-it-mean-and-why-is-it-important) vitamin that plays a key role in many important bodily functions, including cell division, DNA synthesis, and red blood cell formation. It is especially critical for pregnant women, but it is important for everyone’s health, regardless of age or life stage. This article covers everything you need to know about folate, including its benefits, sources, and recommended intake. ## What is Folate? It is a B-vitamin that occurs naturally in food. Its synthetic form, folic acid, is commonly used in supplements and fortified foods. Folate plays a huge role in DNA synthesis and repair, cell division, and the formation of healthy red blood cells. ## Why is Folate Important? It supports several key functions in the body: - **Cell Growth and Development:** Folate is needed for the creation and maintenance of new cells. It is especially important during periods of rapid cell division and growth, such as pregnancy and infancy. - **DNA Synthesis:** It plays a huge role in DNA production and repair. This is crucial for the proper functioning of all cells and helps prevent birth defects and other health issues. - **Red Blood Cell Formation:** Folate is necessary for the production of red blood cells, which carry oxygen throughout the body. A deficiency in folate can lead to anemia, characterized by fatigue and weakness. - **Brain Health:** It is involved in the production of neurotransmitters, which are important for mood regulation and cognitive function. Low folate levels have been linked to an increased risk of depression and other mental health conditions. ## How Much Folate Should You Take? The recommended daily intake (RDI) of folate varies depending on age, gender, and life stage. For adults, the general recommendation is 400 micrograms (mcg) of dietary folate equivalents (DFE) per day. But, pregnant women need higher amounts to support the developing fetus. For specific groups, the recommendations are as follows: - Adults (19 years and older): 400 mcg DFE - Pregnant Women: 600 mcg DFE - Breastfeeding Women: 500 mcg DFE - Children (1-3 years): 150 mcg DFE - Children (4-8 years): 200 mcg DFE - Adolescents (9-18 years): 300-400 mcg DFE The body’s need for folate increases during pregnancy, which is why prenatal vitamins often contain higher amounts of folate to support fetal development and prevent neural tube defects. ## Sources of Folate It is found in a many foods, especially those from plant-based sources. Common sources include: - **Leafy Green Vegetables:** Spinach, kale, and Swiss chard are all excellent sources of folate. - **Legumes: **Beans, lentils, and peas provide a rich source of folate. - **Fruits:** Citrus fruits, avocados, and berries contain good amounts of folate. - **Whole Grains:** Brown rice, quinoa, and fortified cereals are beneficial sources. - **Nuts and Seeds:** Sunflower seeds and almonds are good sources of folate. - **Fortified Foods:** Many foods, including bread, pasta, and cereals, are fortified with folic acid to help prevent deficiencies. ## Deficiency and Toxicity ### Folate Deficiency A lack of folate can lead to many health problems, including anemia, fatigue, poor growth, and birth defects. Deficiency is especially dangerous during pregnancy, as it can increase the risk of neural tube defects, such as spina bifida. Symptoms of deficiency may include weakness, fatigue, irritability, and difficulty concentrating. ### Folate Toxicity While it is a water-soluble vitamin and excess amounts are typically excreted through urine, too much folic acid (especially from supplements) can cause adverse effects. Excessive intake of folic acid may mask symptoms of a vitamin B12 deficiency, which can lead to nerve damage if untreated. The upper limit for folic acid supplementation is 1,000 mcg per day for adults. ## Conclusion Folate is an essential vitamin that supports cell growth, DNA synthesis, red blood cell formation, and brain health. It is particularly important during pregnancy but is necessary for everyone’s health. Ensuring you get enough from a balanced diet rich in leafy greens, legumes, fruits, and fortified foods can help prevent deficiency and maintain good health. For those who may have dietary restrictions or are at risk of deficiency, supplementation may be recommended. It’s always a good idea to consult with a healthcare provider to determine the best approach for your specific needs. **Sources:** - [National Institutes of Health (NIH) Office of Dietary Supplements](https://www.nih.gov/) - [Mayo Clinic](https://www.mayoclinic.org/) - [Harvard T.H. Chan School of Public Health](https://hsph.harvard.edu/) --- # How to Maximize Calcium Absorption > It’s no secret that calcium is essential for strong bones and overall health. Yet, many of us might be surprised to learn that simply consuming calcium isn’t enough, our bodies must absorb it effectively to reap the full benefits. In this blog, I’ll share practical tips and insights on how to maximize calcium absorption, ensuring that your hard-earned nutrients work as hard as you do. Source: https://www.porradanutra.com/articles/nutrition-wellness/how-to-maximize-calcium-absorption · Updated: 2025-03-23 It’s no secret that calcium is essential for strong bones and overall health. Yet, many of us might be surprised to learn that simply consuming calcium isn’t enough, our bodies must absorb it effectively to reap the full benefits. In this blog, I’ll share practical tips and insights on how to maximize calcium absorption, ensuring that your hard-earned nutrients work as hard as you do. ## Understanding the Basics of Calcium Absorption When you eat foods rich in calcium, your digestive system starts breaking them down, preparing the mineral for absorption into your bloodstream. This process isn’t always straightforward. Several factors, including the presence of [vitamin D](/articles/nutrition-wellness/everything-you-need-to-know-about-vitamin-d), the pH level of your stomach, and even the type of calcium you consume, play a role in how well your body absorbs this vital nutrient. ## The Vitamin D Connection Vitamin D is crucial for calcium absorption. Without sufficient vitamin D, your body struggles to move calcium from your gut into your bones. Consider spending a little extra time outdoors, enjoying sunlight safely, or incorporating vitamin D–rich foods like fatty fish, fortified dairy products, or egg yolks into your diet. If you live in an area with limited sunlight, a vitamin D supplement might be worth discussing with your healthcare provider. ## Choosing the Right Foods to get Calcium Not all calcium sources are created equal. Dairy products such as milk, yogurt, and cheese are well-known for their high calcium content, but there are plenty of non-dairy options too. Leafy greens, almonds, tofu, and fortified plant-based milk alternatives can also boost your calcium intake. However, be mindful that some substances in your diet can hinder calcium absorption: - **Oxalates and Phytates:** Found in foods like spinach and whole grains, these compounds can bind to calcium and reduce absorption. Don’t worry, though, a varied diet usually prevents these from causing a major issue. - **Excess Salt and Caffeine:** Too much salt can increase calcium excretion in your urine, while high caffeine intake may also have a mild negative effect. Moderation is key. By balancing your diet with both calcium-rich foods and those that enhance absorption, you create a nutrient-friendly environment for your body. ## The Role of Other Nutrients Magnesium and [vitamin K](/articles/nutrition-wellness/everything-you-need-to-know-about-vitamin-k) are also important for bone health. Magnesium helps regulate calcium levels and plays a role in bone formation, while vitamin K contributes to bone mineralization. Incorporating a mix of these nutrients through whole foods can create a synergistic effect that benefits your overall health. ## Lifestyle Habits to Support Calcium Absorption Beyond diet, your lifestyle choices matter too. Here are a few everyday habits that can boost your body’s ability to absorb calcium: - **Regular Exercise:** Weight-bearing exercises, such as walking, jogging, or resistance training, stimulate bone formation and improve overall bone density. - **Avoid Smoking and Limit Alcohol: **Both smoking and excessive alcohol consumption can impair bone health and reduce calcium absorption. - **Stay Hydrated: **Water plays a vital role in digestion and nutrient transport, so don’t forget to drink enough fluids throughout the day. These lifestyle adjustments not only enhance calcium absorption but also contribute to a healthier, more active life. ## Practical Tips for Daily Life - **Mind Your Meals:** Pair calcium-rich foods with a source of vitamin D. For instance, enjoy a bowl of fortified cereal with milk, or add a side of leafy greens to your fish dinner. - **Consider Timing:** If you take calcium supplements, try spacing them out throughout the day rather than consuming them all at once. This can improve absorption and reduce the risk of kidney stones. - **Monitor Your Diet:** Keep an eye on your intake of foods that might hinder calcium absorption. A balanced diet with a variety of foods is your best defense against nutrient deficiencies. ## In Conclusion Maximizing calcium absorption isn’t just about hitting your daily intake numbers, it’s about understanding how your body processes and utilizes the nutrient. By incorporating vitamin D, choosing the right foods, maintaining a balanced diet, and adopting healthy lifestyle habits, you can ensure that your body gets the most out of the calcium you consume. These small adjustments can make a big difference in your overall bone health and help keep you strong for years to come. Remember, if you’re considering significant changes to your diet or supplementation routine, it’s always a good idea to consult with a healthcare professional who can tailor recommendations to your individual needs. Taking control of your calcium absorption is a proactive step toward better health. With these practical tips, you can create a nutrient-friendly environment in your body and support strong, healthy bones for life. **_See you on the mats!**_ --- # What Is Nervous System Fatigue and How Does It Affect You? > Understanding what nervous system fatigue is and how it affects you can help optimize your training, improve performance, and prevent burnout. Source: https://www.porradanutra.com/articles/nutrition-wellness/what-is-nervous-system-fatigue-and-how-does-it-affect-you · Updated: 2024-10-31 In the world of fitness and sports, we often talk about muscle fatigue and recovery, but there’s another crucial aspect of training that deserves attention: nervous system fatigue. Understanding what nervous system fatigue is and how it affects you can help optimize your training, improve performance, and prevent burnout. ## What Is Nervous System Fatigue? Nervous system fatigue, also known as central fatigue, occurs when your central nervous system (CNS) becomes overworked due to intense physical or mental activity. Your CNS, which includes your brain and spinal cord, is responsible for sending signals to your muscles to contract and perform movements. When you engage in strenuous activities, particularly those requiring high levels of strength, power, or endurance, your CNS can become taxed. This leads to a decline in performance and overall fatigue. ## Causes of Nervous System Fatigue - **Intense Physical Training:** Heavy lifting, high-intensity interval training (HIIT), and prolonged endurance workouts can all place significant stress on the CNS. - **Lack of Recovery:** Insufficient rest between workouts doesn’t allow your CNS to recover, leading to cumulative fatigue. - **Mental Stress:** High levels of mental stress and anxiety can also contribute to CNS fatigue, as the brain is constantly in overdrive. - **Sleep Deprivation:** Poor sleep quality or inadequate sleep can impair CNS function, making it harder to recover from workouts. ## Symptoms Recognizing the signs of CNS fatigue is crucial for adjusting your training and recovery strategies. Common symptoms include: - **Decreased Performance:** A noticeable drop in strength, power, and endurance during workouts. - **Prolonged Muscle Soreness:** Muscles take longer to recover, and soreness persists for extended periods. - **Increased Perceived Effort:** Workouts feel harder than usual, even at the same intensity levels. - **Mental Fog and Irritability:** Difficulty concentrating, feeling mentally drained, and increased irritability. - **Sleep Disturbances:** Trouble falling asleep, staying asleep, or experiencing restful sleep. ## How Nervous System Fatigue Affects You - **Performance Decline:** When your CNS is fatigued, it can't effectively send signals to your muscles, leading to reduced strength, slower reaction times, and overall decreased performance. - **Increased Injury Risk:** Fatigued muscles and impaired coordination can increase the risk of injuries during training and competition. - **Prolonged Recovery:** CNS fatigue slows down the recovery process, making it harder to bounce back from workouts and leading to longer periods of suboptimal performance. - **Mental Burnout:** Persistent CNS fatigue can lead to mental burnout, reducing motivation and making it difficult to stick to your training routine. ## Managing Nervous System Fatigue - **Prioritize Recovery:** Ensure you’re getting adequate rest between workouts. Incorporate active recovery, such as light cardio or stretching, to help your CNS recover. - **Optimize Sleep:** Aim for 7-9 hours of quality sleep per night. Good sleep hygiene practices, like maintaining a regular sleep schedule and creating a restful environment, can improve sleep quality. - **Balanced Training:** Alternate between high-intensity and low-intensity workouts to give your CNS time to recover. Avoid overloading your training schedule with back-to-back intense sessions. - **Mindfulness and Stress Management:** Incorporate stress-reducing practices like meditation, deep breathing exercises, or yoga to help manage mental stress. - **Nutrition and Hydration:** Proper nutrition and hydration play a vital role in CNS recovery. Ensure you’re fueling your body with a balanced diet and staying hydrated throughout the day. ## Conclusion Nervous system fatigue is a critical factor that can impact your training and overall well-being. By understanding its causes, symptoms, and effects, you can make informed decisions about your training regimen and recovery strategies. Prioritizing recovery, optimizing sleep, balancing your workouts, managing stress, and maintaining proper nutrition can help mitigate CNS fatigue. Thus allowing you to train more effectively and achieve your fitness goals. For more insights on training, recovery, and performance, stay tuned to our blog and subscribe to our newsletter! --- # Everything You Need to Know about Vitamin K > I remember when I first started taking my diet seriously. I focused on the big things, protein, carbs, fats, and made sure I hit my targets daily. I was disciplined and meticulous, yet I still felt something was off. Source: https://www.porradanutra.com/articles/nutrition-wellness/everything-you-need-to-know-about-vitamin-k · Updated: 2024-10-19 I remember when I first started taking my diet seriously. I focused on the big things, protein, carbs, fats, and made sure I hit my targets daily. But I still felt something was off. Growing up, everyone tells you “eat a balanced diet”, but did any of us really listen? I sure didn’t!  I never understood the importance of balancing your micronutrients. Not until I focused on them did I realize the massive difference. My energy levels were inconsistent, my recovery after workouts was slow, and I kept getting bruises from the lightest bumps. It took me years to realize that I was neglecting important nutrients, vitamin K included. This oversight had a significant impact on my overall health and well-being. That being said, here is all you need to know about Vitamin K, and what foods to eat to get all you need. ## The Importance of Vitamin K Vitamin K is a crucial nutrient that plays a vital role in several bodily functions. There are two main types of vitamin K: K1 (phylloquinone) and K2 (menaquinone). Vitamin K1 is found mostly in green leafy vegetables like spinach, kale, and broccoli. It helps your blood clot properly. Vitamin K2 is found in animal products and fermented foods. It is important for bone and heart health. ## Functions of Vitamin K - **Blood Clotting:** It is necessary for making proteins required for blood coagulation. And without enough vitamin K, even a small cut could lead to excessive bleeding. - **Bone Health:** Vitamin K2 helps manage calcium, keeping it in your bones and out of your arteries. So this reduces the risk of weak bones and heart diseases. - **Heart Health:** Because vitamin K2 prevents calcium deposits in the arteries, it helps keep your arteries flexible and lowers the risk of heart disease. ## Where to Get Vitamin K Here are some common foods that are good sources, and how much you get per serving: - **Kale:** 1 cup (raw) - 547 micrograms of vitamin K1 - **Spinach:** 1 cup (raw) - 145 micrograms of vitamin K1 - **Broccoli:** 1 cup (cooked) - 220 micrograms of vitamin K1 - **Brussels Sprouts:** 1 cup (cooked) - 156 micrograms of vitamin K1 - **Kiwi:** 1 medium-sized - 27.8 micrograms of vitamin K1 - **Natto** (fermented soybeans): 1 ounce - 150 micrograms of vitamin K2 - **Cheese** (hard cheeses like Gouda): 1 ounce - 10 micrograms of vitamin K2 - **Egg Yolk:** 1 large - 0.3 micrograms of vitamin K2 - **Chicken Liver:** 1 ounce - 3 micrograms of vitamin K2 ## Daily Requirements The recommended daily intake of vitamin K is: **Men:** 120 micrograms **Women:** 90 micrograms ## Signs of Vitamin K Deficiency Vitamin K deficiency is rare but can lead to serious health issues. Symptoms include: - Easy bruising - Excessive bleeding - Heavy menstrual periods - Blood in urine or stool - Weak bones ## How to Ensure Adequate Intake - **Eat a Balanced Diet:** Include both vitamin K1 and K2 rich foods in your diet. A mix of leafy greens, fruits like kiwi, and fermented foods can cover your needs. - **Supplements:** If you have trouble getting enough vitamin K from your diet, consider taking a supplement after consulting with your healthcare provider. - **Monitor Medication:** Some medications, like blood thinners, can interfere with vitamin K. But always discuss with your doctor before making any changes. ## Conclusion Understanding the importance of nutrients like vitamin K transformed my approach to nutrition. So by ensuring you get enough of these essential nutrients, you can significantly improve your overall health.[ Learn more about nutrition and wellness here.](/articles/nutrition-wellness) Don't make the same mistakes I did, pay attention to these important nutrients so you can enjoy the benefits of a well-rounded diet. **P.S. Pro tip:** 2 kiwis a day is 50% of your RDI, that’s my personal choice to get most of my Vitamin K every day --- # Why You Might Need a Vitamin D3 Supplement > I've always been fascinated by the impact that simple changes can have on overall health. One discovery that truly changed my perspective was realizing just how important vitamin D3 is. Despite its nickname as the “sunshine vitamin,” many of us might be missing out on its benefits simply because of our modern lifestyles. Source: https://www.porradanutra.com/articles/nutrition-wellness/why-you-might-need-a-vitamin-d3-supplement · Updated: 2025-03-23 I've always been fascinated by the impact that simple changes can have on overall health. One discovery that truly changed my perspective was realizing just how important vitamin D3 is. Despite its nickname as the “sunshine vitamin,” many of us might be missing out on its benefits simply because of our modern lifestyles. ## The Role of Vitamin D3 in Your Body Vitamin D3 is crucial for more than just strong bones, it plays a key role in supporting your immune system, regulating mood, and even aiding in muscle function. Unlike other vitamins, your body can produce vitamin D3 when your skin is exposed to sunlight. However, if you’re someone who spends most of their time indoors or lives in an area with limited sunshine, your body might not be getting enough of this essential nutrient. ## Modern Life and the Vitamin D3 Dilemma I remember the days when I used to spend long hours outside, soaking up the sun without a second thought. Now, with work schedules that keep me behind a desk and urban environments that often block natural light, it's become clear that relying solely on sunlight isn’t enough. Factors like the time of year, geographic location, and even the color of your skin can affect how much vitamin D3 your body can produce naturally. This is why many health experts now recommend a vitamin D3 supplement, it's a practical way to ensure you're meeting your daily requirements. ## How Vitamin D3 Impacts Your Health When I first started taking a vitamin D3 supplement, I didn't notice any big changes (as usual with supplements). But here's what I learned along the way: - **Stronger Bones and Teeth:** Vitamin D3 helps your body [absorb calcium](/articles/nutrition-wellness/how-to-maximize-calcium-absorption), which is essential for maintaining strong bones and teeth. Without enough vitamin D3, even a calcium-rich diet might not be as effective. - **Boosted Immune Function:** A well-functioning immune system is critical, especially in today’s world. Vitamin D3 helps modulate the immune response, which can be beneficial during cold and flu season. - **Improved Mood and Energy: **There’s growing evidence linking vitamin D levels to mood regulation. On days when I felt particularly low, knowing that I was supplementing with vitamin D3 gave me peace of mind that I was supporting my mental well-being. - **Enhanced Muscle Function: **From gym workouts to everyday activities, vitamin D3 contributes to muscle strength and overall physical performance. ## Recognizing the Signs of a Deficiency It wasn’t until I experienced some unexplained fatigue and muscle weakness that I considered the possibility of a vitamin D3 deficiency. While these symptoms can be attributed to various factors, a quick blood test confirmed that my levels were indeed lower than ideal. For many people, especially those who don’t spend much time outdoors, this deficiency might go unnoticed until it starts to affect everyday life. ## Choosing the Right Supplement for You If you’re considering adding a vitamin D3 supplement to your routine, here are a few tips based on my own research and experience: - **Check the Dosage:** It’s important to select a supplement that provides an appropriate dosage. Too little might not make a difference, while too much can have negative effects. Consulting with a healthcare professional can help you determine the right amount. Personally, I take a supplement with **5,000 IU.** - **Quality Matters:** Look for reputable brands that use high-quality ingredients. Reading reviews and checking for third-party testing can provide extra assurance. - **Consistency is Key:** Like many nutritional supplements, vitamin D3 works best when taken regularly. It’s a long-term commitment to your health that can pay dividends over time. ## Final Thoughts Switching to a vitamin D3 supplement might seem like a small change, but for me, it made a noticeable difference in my overall well-being. In our fast-paced, indoor-centric lives, ensuring that your body gets enough vitamin D3 is more important than ever. Whether you’re looking to boost your immune system, strengthen your bones, or simply improve your energy levels, a vitamin D3 supplement might be just what you need to fill that gap. Remember, before starting any new supplement, it’s always wise to have a chat with your doctor to tailor the advice to your personal health needs. Taking charge of your nutrition today can lead to a healthier, more energetic tomorrow. **_See you on the mats!**_ --- # Everything You Need to Know About Omega-6s > Omega-6 fatty acids are essential fats that play a key role in maintaining different bodily functions. These fats are crucial for brain health, skin health, and hormone production. Source: https://www.porradanutra.com/articles/nutrition-wellness/everything-you-need-to-know-about-omega-6s · Updated: 2025-01-06 Omega-6 fatty acids are essential fats that play a key role in maintaining different bodily functions. These fats are crucial for brain health, skin health, and hormone production. However, like [omega-3](/articles/nutrition-wellness/omega-3s-everything-you-need-to-know) fatty acids, they must be obtained through diet as the body cannot produce them on its own. This article covers everything you need to know about them, including their benefits, sources, and recommended intake. ## What are Omega-6 Fatty Acids? They are polyunsaturated fats, with linoleic acid (LA) being the most common form. LA is converted in the body to longer-chain omega-6s like arachidonic acid (AA). These fats are essential for health, but must be balanced with omega-3s to prevent negative effects. ## Why are they Important? They play key roles in the body: - **Brain Function:** They, particularly arachidonic acid (AA), are crucial for brain health and cognitive development, supporting communication between brain cells. - **Skin Health:** They help maintain the skin’s barrier, preventing dryness and irritation by reducing water loss. - **Hormone Production:** They are vital for producing hormones that regulate inflammation, blood pressure, and immune function. - **Heart Health:** Replacing saturated fats with omega-6s can lower LDL cholesterol and may reduce the risk of heart disease when balanced with [omega-3s.](/articles/nutrition-wellness/omega-3s-everything-you-need-to-know) ## How Much Omega-6 Should You Take? There’s no specific daily recommendation for intake, but balancing it with omega-3s is key. The ideal omega-6 to omega-3 ratio is 1:1 to 4:1. However, many modern diets have too much omega-6, which can lead to inflammation and other health issues. For general health, aim to consume it in moderation and ensure adequate omega-3 intake. Health organizations recommend a daily intake of 12-17 grams for adults. ## Sources of Omega-6 Fatty Acids They are widely available in a variety of foods, particularly those high in vegetable oils. Common sources include:  - **Vegetable Oils:** Corn oil, sunflower oil, soybean oil, and safflower oil are rich in omega-6 fatty acids. - **Nuts and Seeds:** Walnuts, sunflower seeds, and pumpkin seeds are excellent sources of omega-6. - **Processed and Packaged Foods:** Many packaged foods, such as snacks, baked goods, and fried foods, contain high amounts. - **Meat and Poultry:** They are present in the fat of meat, especially if the animals were fed grain-based diets, rather than grass. - **Plant-Based Oils:** Oils from canola, cottonseed, and grapeseed also contain significant amounts. ### Deficiency and Toxicity
 - **Deficiency:** Rare but possible, especially with a restrictive diet or poor omega-6 to omega-3 balance. Symptoms can include dry skin, hair loss, poor wound healing, weakened immune function, and reproductive issues. - **Toxicity:** Excess omega-6, particularly when unbalanced with omega-3s, can lead to chronic inflammation and increase the risk of heart disease, diabetes, and arthritis. Balancing it with omega-3 is crucial for health. ## Conclusion Omega-6 fatty acids are essential fats that support brain function, skin health, hormone production, and heart health. They are an important part of the diet, but should be consumed in moderation and balanced with omega-3 fatty acids to maintain overall health. For those with dietary restrictions or concerns about omega-6 balance, it’s a good idea to consult with a healthcare provider or nutritionist to ensure you're meeting your needs while avoiding excessive intake. **Sources:** - National Institutes of Health (NIH) Office of Dietary Supplements - Mayo Clinic - Harvard T.H. Chan School of Public Health --- # BMR: What Does It Mean and Why Is It Important? > Basal Metabolic Rate (BMR) is a crucial concept in understanding how your body uses energy. It represents the number of calories your body needs to maintain basic physiological functions while at rest. Source: https://www.porradanutra.com/articles/nutrition-wellness/bmr-what-does-it-mean-and-why-is-it-important · Updated: 2024-11-20 Basal Metabolic Rate (BMR) is a crucial concept in understanding how your body uses energy. It represents the number of calories your body needs to maintain basic physiological functions while at rest. These functions include breathing, circulating blood, controlling body temperature, cell growth, brain and nerve function, and muscle contraction. Essentially, it is the least calories needed to keep you alive. ## What Is BMR? It is often confused with other metabolic rates like Resting Metabolic Rate (RMR) and Total Daily Energy Expenditure (TDEE), but it is distinct. While RMR is similar, it includes the energy expended by the body at rest but under less strict conditions. TDEE encompasses all the calories burned in a day, including those burned through physical activity and digestion.   Several factors influence it, including: - **Age:** Basal metabolic rate typically decreases with age. - **Sex:** It is usually higher in men rather than women due to higher muscle mass. - **Body Composition:** More muscle mass means a higher metabolic rate. - **Genetics:** Your genetic makeup can affect your metabolic rate. - **Hormones:** Thyroid hormones, for instance, play a significant role in regulating basal metabolic rate. ## Why Is It Important? Understanding your BMR is essential for several reasons: - **Weight Management:** Knowing it helps you determine how many calories you need to consume to maintain, lose, or gain weight. If you consume fewer calories than it, you’ll lose weight; consume more, and you’ll gain weight. - **Nutritional Planning:** With an accurate basal metabolic rate, you can better plan your diet to ensure you’re getting the right amount of nutrients and energy to support your body’s needs. - **Fitness Goals:** Whether your goal is to build muscle, lose fat, or maintain your current physique, knowing it can help you tailor your intake to match your fitness goals. - **Health Monitoring:** Changes in your basal metabolic rate can show health issues. For instance, a significantly lower BMR may suggest hypothyroidism, while a higher BMR might show hyperthyroidism. ## How to Calculate Your BMR The most common method to calculate it is through predictive equations. But, who wants to do that. Nobody! Just use our [maintenance calories calculator](/tools/calculators/maintenance-calories-calculator), and find your BMR on your results card. ## Factors Affecting BMR Several lifestyle factors can affect your BMR: - **Diet:** Extreme calorie restriction can lower it as your body adapts to conserve energy. - **Exercise:** Regular physical activity can increase your muscle mass, which in turn raises your BMR. - **Sleep:** Poor sleep quality and duration can negatively impact your metabolism and basal metabolic rate. - **Stress:** Chronic stress can alter hormone levels and affect your metabolic rate. ## Conclusion Understanding your BMR is a foundational element in managing your health, fitness, and nutrition. By knowing how many calories your body needs at rest, you can make more informed decisions about your diet and exercise routines. Whether your goal is to lose weight, gain muscle, or simply maintain your current state of health, calculating and monitoring your basal metabolic rate is a valuable tool in achieving your objectives. --- # Water-Soluble: What Does It Mean and Why Is It Important? > In the world of nutrition and health, you often hear the term "water-soluble" in reference to vitamins and nutrients. But what exactly does it mean, and why is it important for your well-being? Source: https://www.porradanutra.com/articles/nutrition-wellness/water-soluble-what-does-it-mean-and-why-is-it-important · Updated: 2024-11-12 In the world of nutrition and health, you often hear the term "water-soluble" in reference to vitamins and nutrients. But what exactly does it mean, and why is it important for your well-being? Let's dive into the concept of water-solubility, how it affects how your body absorbs nutrients, and how it affects your health. ## What Does Water-Soluble Mean? Water-soluble refers to substances that can dissolve in water. When it comes to vitamins, water-soluble vitamins are those that can dissolve in water and are absorbed into the bloodstream. Unlike [fat-soluble vitamins](/articles/nutrition-wellness/fat-soluble-what-does-it-mean-and-why-is-it-important), which are stored in the body’s fatty tissues and liver, water-soluble vitamins are not kept in the body for long periods. This means they need to be consumed more often in your diet to maintain enough of them. ## Key Water-Soluble Vitamins The most well-known water-soluble vitamins include the B-complex vitamins and vitamin C. Here's a quick overview: - **Vitamin C (Ascorbic Acid):** Essential for the growth, development, and repair of all body tissues. As well as immune function, and the absorption of iron. - **Vitamin B1 (Thiamine):** Helps the body's cells convert carbs into energy. - **Vitamin B2 (Riboflavin):** Important for body growth, red blood cell production, and releasing energy from carbs. - **Vitamin B3 (Niacin):** Helps improve cholesterol levels and supports brain function. - **Vitamin B5 (Pantothenic Acid):** Vital for the synthesis of coenzyme A (CoA), which is important for fatty acid metabolism. - **Vitamin B6 (Pyridoxine):** Involved in amino acid metabolism, red blood cell production, and the creation of neurotransmitters. - **Vitamin B7 (Biotin):** Supports metabolic functions, skin health, and hair growth. - **Vitamin B9 (Folate/Folic Acid):** Crucial for proper brain function and plays an important role in mental and emotional health. - **Vitamin B12 (Cobalamin):** Essential for nerve tissue health, brain function, and the production of red blood cells. ### Why Water-Soluble Vitamins Are Important - **Energy Production:** Many water-soluble vitamins are involved in the metabolic processes that convert food into energy. For instance, B vitamins play a crucial role in breaking down carbohydrates, fats, and proteins. - **Immune Support:** Vitamin C has immune-boosting properties. It helps protect the body against infections and aids in the repair of tissues. - **Red Blood Cell Formation:** Vitamins like B6, B12, and folate are essential for the production and maintenance of healthy red blood cells. This is critical for oxygen transport throughout the body. - **Nervous System Health:** B vitamins support the health of the nervous system. Vitamin B12, in particular, is vital for maintaining the protective covering around nerves. - **Preventing Deficiencies:** Since water-soluble vitamins are not stored in the body, it is important to consume them often to prevent deficiencies. Symptoms of deficiencies can range from fatigue and weakness. As well as more severe health issues like anemia and neurological problems. ## How to Ensure Adequate Intake To ensure you're getting enough water-soluble vitamins, include a variety of these nutrient-rich foods in your diet: - **Fruits and Vegetables:** Citrus fruits, berries, leafy greens, and bell peppers are excellent sources of vitamin C. - **Whole Grains and Legumes:** These provide a range of B vitamins. - **Animal Products:** Meat, dairy, and eggs are rich in B vitamins, particularly B12. - **Nuts and Seeds:** These can provide small amounts of various B vitamins and are a good addition to a balanced diet. ## Conclusion Understanding the importance of water-soluble vitamins can help you make better about your diet. And also ensure you’re supporting your body’s essential functions. By incorporating a variety of nutrient-dense foods, you can boost your health and prevent deficiencies. Remember, since your body doesn’t store these vitamins, regular consumption through a balanced diet is key. --- # How CDP Choline Can Help Improve Your Mental Performance > CDP Choline may improve focus, memory, and reaction time. See what the research actually says about this popular brain supplement. Source: https://www.porradanutra.com/articles/nutrition-wellness/how-cdp-choline-can-help-improve-your-mental-performance · Updated: 2026-04-12 CDP Choline / Citicoline is a nootropic compound known for its **cognitive benefits**. It is typically taken by mouth where it absorbs almost completely. Having similar bioavailability compared to if it were put directly into the vein.  When taken, it breaks down into cytidine and choline. Then, after they cross the blood-brain barrier, they combine back into CDP Choline. ## **Science-Backed Benefits of CDP Choline / Citicoline** Based on the research, CDP Choline looks to have significant cognitive benefits. We’ll go over what the science says below: ### **1) Improved Focus and Attention** CDP Choline / Citicoline has shown to **significantly improve focus and attention** based on a 2012 study by [ART_McGlade et al](https://www.scirp.org/journal/paperinformation?paperid=19921). The study tested 60 healthy adult women ages 40 - 60. They were randomly chosen to take 500mg of Citicoline, 250mg, or a placebo. None of the groups knew what they were taking. They took the supplement for 28 days and were tested using the [EXT_Continuous Performance Test II (CPT-II)](https://www.statisticssolutions.com/free-resources/directory-of-survey-instruments/conners-continuous-performance-test-ii-cpt-ii/).  After 28 days, showed “significantly better ability to produce correct responses” during testing. As well, the 500mg group ended up **producing the best results** and had the greatest focus increase. ### **2) Improved Memory** It seems not only does CDP Choline affect focus and attention, **but also memory. ** A 2021 trial by [ART_Nakazaki et al](https://pubmed.ncbi.nlm.nih.gov/33978188/) tested Citicoline’s effectiveness on memory in healthy older adults. This was a randomized, double-blind, placebo-controlled clinical study. They tested a total of 100 healthy men and women aged between 50 and 85 years old. They were randomly chosen to take either a placebo or 500mg every day. Neither group knew what they took. After 12 weeks, the CDP Choline group showed **150% better memory** when using the “Paired Associate test”. An incredible increase in retention.  Figure from [ART_Nakazaki et al (2021)](https://pubmed.ncbi.nlm.nih.gov/33978188/) These kind of compounds are particularly useful during jiu jitsu lessons. There’s always many moving parts to a technique and it’s hard to keep all the info at once. It seems CDP Choline can be used as a means to increase memory. **Note:** If you’re wondering what “randomized, double-blind, placebo-controlled clinical trial” means: - **Double blind:** Neither the Citicoline group or the placebo group knew who took what. Both capsules were identical - **Randomized:** Each participant was selected at random to take the placebo or compound - **Placebo-controlled:** Means there was a placebo in the experiment ### **3) Improved Processing Speed and Reaction Time** Going 3 for 3, CDP Choline has also shown to **improve processing speed and reaction time. ** A 2014 study by [ART_Bruce et al](https://pmc.ncbi.nlm.nih.gov/articles/PMC4517431/) examined the attention, concentration, and reaction time of 60 healthy adults. This was also a randomized, double-blind, placebo-controlled trial. They administered a **CDP Choline + caffeinated beverage** to the test group. Compared to the placebo, the citicoline+caffeine group had “significantly improved sustained attention, mental effort, and reaction times.” However, this study was using CDP Choline along with caffeine, so the effectiveness of each ingredient is unknown. There must be a study testing with pure CDP Choline or citicoline to confirm these benefits. ## **Side Effects and Safety** One of the biggest advantages of CDP Choline is its **safety record**. In clinical studies, no serious side effects have been found across any of the patient groups tested. Even at higher doses and over long periods of use [ART_(Secades, 1995).](https://pubmed.ncbi.nlm.nih.gov/8709678/) The most common side effects include mild headaches, stomach discomfort, and difficulty sleeping if taken too late in the day. These are rare and typically resolve on their own. CDP Choline has been used as a pharmaceutical drug in Europe and Japan since the 1980s,. This gives it one of the longest safety track records of any nootropic compound available. As always, if you are pregnant, breastfeeding, or taking medication, speak with a healthcare professional before adding any new supplement to your routine. ## **Dosing Guide for CDP Choline / Citicoline** Most studies showing cognitive benefits used doses between 250mg and 500mg per day. The McGlade study found significant improvements at both 250mg and 500mg per day, with the higher dose producing better results.  Based on the available research, 250–500mg per day is a good starting dose for most healthy adults. Some clinical studies have used doses up to 2000mg per day, but there is no strong evidence that going above 500mg is better. CDP Choline is best taken in the morning since it can be stimulating for some people and could affect sleep if taken in the afternoon or evening. It can also be taken with or without food. Unlike some supplements where you feel effects right away, CDP Choline works best when taken every day. Most studies ran for 4-12 weeks, which gives you a realistic timeline for noticing results. ## **Conclusion / TL;DR** CDP Choline is one of the **most well-researched nootropic compounds available.** Having decades of clinical use and a strong safety record behind it. For anyone who trains jiu jitsu or any other demanding sport, the **cognitive benefits** are very relevant. Sharper focus during drilling, better memory of techniques, and faster brain processing time. The research shows it works best when **taken every day.** Think of it less like a pre-workout and more like a long-term investment in how your brain performs. **In short:** CDP Choline may help you focus better, retain more, and think faster. The research backs it up. **Resources:** - McGlade et al. (2012) [https://www.scirp.org/journal/paperinformation?paperid=19921](https://www.scirp.org/journal/paperinformation?paperid=19921) - Knott et al. (2014) [ https://pmc.ncbi.nlm.nih.gov/articles/PMC4517431/](https://pmc.ncbi.nlm.nih.gov/articles/PMC4517431/) - Nakazaki et al. (2021) [https://pubmed.ncbi.nlm.nih.gov/33978188/](https://pubmed.ncbi.nlm.nih.gov/33978188/) - Secedes et al (1995) https://pubmed.ncbi.nlm.nih.gov/8709678/ --- # L-Theanine Benefits: Sleep, Stress and Focus Backed by Science > L-Theanine may improve sleep, reduce stress and sharpen focus. See what 19 clinical trials and the latest research actually say. Source: https://www.porradanutra.com/articles/nutrition-wellness/l-theanine-benefits-sleep-stress-and-focus-backed-by-science · Updated: 2026-04-18 L-Theanine is a natural amino acid most commonly found in tea leaves. It is best known for its ability to promote a calm and focused mental state without causing drowsiness. Think of it as the reason a cup of tea feels more relaxing than a cup of coffee, even though both contain caffeine. It has become one of the most popular ingredients in the supplement world, commonly found in nootropic stacks, sleep supplements and pre-workouts. And unlike a lot of supplement ingredients, it actually has a solid body of clinical research behind it. ## History of L-Theanine L-Theanine has been consumed by humans for thousands of years, mostly through tea. Tea drinking dates back to ancient China, with some records suggesting it was used as far back as 2700 BC. For most of that history, people did not know L-Theanine existed as a compound. They just knew that tea made them feel calm and clear-headed. L-Theanine itself was first discovered and isolated by Japanese scientists in 1949 from gyokuro tea leaves, a high grade variety of [EXT_green tea](https://www.nccih.nih.gov/health/green-tea). From there, Japanese researchers began studying its effects on the brain, which eventually led to the body of clinical research we have today. Japan actually approved L-Theanine for general use in food products in 1964, meaning it has been used as a recognized food ingredient for over 60 years. The US followed later, with the FDA granting it GRAS status, which stands for Generally Recognized As Safe. ## Where L-Theanine is Commonly Found L-Theanine is found almost exclusively in the Camellia sinensis plant, which is the plant that all true teas come from. This includes green tea, black tea, white tea and oolong tea. It is produced naturally in the roots of the plant and then moves up into the leaves. The amount of L-Theanine in a cup of tea varies depending on the type of tea and how it is prepared. Green tea, and especially high grade Japanese varieties like matcha and gyokuro, tend to have the highest concentrations. A typical cup of green tea contains around 20 to 30mg of L-Theanine, which is why you would need to drink several cups to match the doses used in most clinical studies. This is why most people who want the full cognitive and sleep benefits of L-Theanine choose to supplement it directly rather than relying on tea alone. ## Science-Backed Benefits of L-Theanine L-Theanine has a very long history of use for relaxation, sleep, and other cognitive benefits. Here’s what the science says about L-Theanine. ### 1) Improved sleep Sleep is a topic that is becoming super popular online right now. People are coming to understand the importance of good sleep. With some like Bryan Johnson going as far as making his bedroom only for sleep, having nothing else in it except a bed. It seems that L-Theanine can have a significant effect on sleep, adding to our ability to optimize sleep. A [ART_2025 systematic review](https://www.sciencedirect.com/science/article/pii/S1087079225000292) studied the effects of L-Theanine in 19 RCTs covering 897 total participants across all ages. What they found was that L-Theanine had 3 significant improvements among the trials: 1. **Sleep onset latency** (how long it takes to fall asleep). Significant improvement across 10 studies 1. **Daytime dysfunction** (how groggy and impaired you feel during the day from poor sleep). Significant improvement across 9 studies 1. **Overall sleep quality score**. Significant improvement across 12 studies So not only does it improve sleep, but it also improves function the day after a bad sleep. This is a huge benefit, given that you can’t always have perfect sleep. **Note:** RCT = Randomized controlled trial ### 2) Stress and anxiety reduction Staying with the calming theme, L-Theanine has also been shown to have stress and anxiety reduction properties. A [ART_2019 study by Hidese et al](https://www.mdpi.com/2072-6643/11/10/2362?uid=42bf899700) tested L-Theanine on 30 healthy adults. This was a randomized, placebo-controlled, double-blind crossover trial. During the trial, they gave the subjects L-Theanine at 200mg/day for 4 weeks. They tested: - Anxiety (State-Trait Anxiety Inventory) - Depression scores - Sleep quality (PSQI) - Cognitive performance After the 4 weeks concluded, the L-Theanine group’s: - Anxiety scores significantly decreased - Depression scores decreased - Sleep quality improved ### 3) Cognitive Function and Verbal Fluency Returning to the [ART_Hidese 2019 study](https://www.mdpi.com/2072-6643/11/10/2362?uid=42bf899700), they actually ended up seeing more benefits than they originally tested for. Not only did they see improvements for what they hypothesized, but they also saw improvements in: - Verbal fluency - Executive function  Results more pronounced in participants with lower baseline cognitive scores ### 4) Relaxation without sedation One study conducted by the University of Shiga Prefecture in Japan tested the effects of 200mg on 18 healthy male university students. They were looking to see if it was able to improve attention and reaction times. They divided the men into 2 groups: high anxiety and minimal anxiety. The results for the minimal anxiety groups were nearly identical to when they took the placebo, although showing slight improvements. The high anxiety group, however, showed notable benefits considering the small group size. - Decreased heart rate compared to the placebo group - Improved reaction time that stayed consistent up to 60 minutes - Slightly increased Alpha brain activity (indicating relaxed, but alert behavior) A few important things to note are that, unlike other relaxants, L-Theanine did not cause drowsiness, which is a primary concern for most relaxants. Another thing to take into consideration is the small sample size and the fact that Taiyo Kagaku supplied the product and co-conducted the study (The same company supplying the Hidese et al study) ## L-Theanine Dosing Guide The good news is that L-Theanine has been studied across a range of doses, so there is a decent amount of guidance available. Most studies showing cognitive and stress benefits used 200mg per day. This is the dose used in both the [ART_Hidese 2019 study](https://www.mdpi.com/2072-6643/11/10/2362?uid=42bf899700) and the [ART_Higashiyama 2011 study](https://www.sciencedirect.com/science/article/pii/S1756464611000351), and it is generally considered the sweet spot for most people starting out. For sleep benefits, the [ART_Bulman 2025 meta-analysis](https://www.sciencedirect.com/science/article/pii/S1087079225000292) pooled data across studies using varying doses, so a single optimal sleep dose has not been firmly established yet. That said, 200mg taken 30 to 60 minutes before bed is the most commonly used dose in sleep research. L-Theanine is also commonly stacked with caffeine. The [ART_Haskell 2008 study](https://www.sciencedirect.com/science/article/abs/pii/S0301051107001573) used 250mg L-Theanine with 150mg caffeine and found the combination improved reaction time, working memory and mental fatigue better than either ingredient alone. A common ratio used in research and popular supplements is 2:1 L-Theanine to caffeine, so 200mg L-Theanine with 100mg caffeine for example. One of the biggest advantages of L-Theanine compared to other calming supplements is that it does not cause drowsiness, even at higher doses. The Turkozu 2017 review confirmed L-Theanine is well tolerated even at high dietary intake, making it one of the safer options available. **Quick reference:** - Cognitive benefits and stress: 200mg per day - Sleep: 200mg taken 30 to 60 minutes before bed - With caffeine: 200mg L-Theanine paired with 100mg caffeine ## Conclusion / TL;DR L-Theanine is one of the most well-researched calming compounds available, with a long history of use in traditional medicine and a growing body of clinical evidence behind it. What makes it stand out from most supplements in this space is the combination of benefits it offers. It can help you fall asleep faster, feel less groggy the next day, reduce stress and anxiety, and improve focus. All without making you drowsy or causing a crash. For anyone who trains hard, sleep and stress management are just as important as what happens on the mats. Poor sleep kills recovery. High stress kills performance. L-Theanine addresses both. **The short version:** L-Theanine may help you sleep better, stress less, and stay calm and focused when it counts. The science backs it up, and it is one of the safest options on the market. **References:** - Bulman, J., et al. (2025). The effects of L-theanine supplementation on sleep outcomes: A systematic review and meta-analysis. _Sleep Medicine Reviews_. [https://www.sciencedirect.com/science/article/pii/S1087079225000292](https://www.sciencedirect.com/science/article/pii/S1087079225000292) - Hidese, S., et al. (2019). Effects of L-theanine administration on stress-related symptoms and cognitive functions in healthy adults: A randomized controlled trial. _Nutrients_, 11(10), 2362. [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6836118/](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6836118/) - Haskell, C.F., et al. (2008). The effects of L-theanine, caffeine and their combination on cognition and mood. _Biological Psychology_, 77(2), 113-122. [https://pubmed.ncbi.nlm.nih.gov/18006208/](https://pubmed.ncbi.nlm.nih.gov/18006208/) - Kimura, K., et al. (2007). L-Theanine reduces psychological and physiological stress responses. _Biological Psychology_, 74(1), 39-45. [https://pubmed.ncbi.nlm.nih.gov/16930802/](https://pubmed.ncbi.nlm.nih.gov/16930802/) - Higashiyama, A., et al. (2011). Effects of L-theanine on attention and reaction time response. _Journal of Functional Foods_, 3(3), 171-178. [https://www.sciencedirect.com/science/article/pii/S1756464611000351](https://www.sciencedirect.com/science/article/pii/S1756464611000351) - Chen, S., et al. (2023). L-theanine and its immunomodulatory effects: A review. _Food Chemistry_, 15, 100403. [https://www.mdpi.com/2072-6643/15/1/70](https://www.mdpi.com/2072-6643/15/1/70) - Wang, L., et al. (2022). The effects of L-theanine on relaxation and stress: A review. _Food Science and Human Wellness_, 11(1), 1-8. [https://www.sciencedirect.com/science/article/pii/S2213453021000890](https://www.sciencedirect.com/science/article/pii/S2213453021000890) - Turkozu, D., & Sanlier, N. (2017). L-theanine, unique amino acid of tea, and its metabolism, health effects and safety. _Critical Reviews in Food Science and Nutrition_, 57(8), 1681-1687. [https://pubmed.ncbi.nlm.nih.gov/26392194/](https://pubmed.ncbi.nlm.nih.gov/26392194/) --- # How L-Tyrosine Can Help Improve Your Mental Performance > L-Tyrosine is a non-essential amino acid made in the body naturally. It can also be taken as a supplement, with many documented benefits. Source: https://www.porradanutra.com/articles/nutrition-wellness/how-l-tyrosine-can-help-improve-your-mental-performance · Updated: 2026-04-17 L-Tyrosine is a type of amino acid found in the body. The body makes L-Tyrosine from phenylalanine, an essential amino acid. It has been shown to improve mood and focus through many studies.  ## **Where to find L-Tyrosine** L-Tyrosine can be found in many types of food; some common examples include: 1. **Dairy Products:** Parmesan Cheese, Ricotta Cheese, and Yogurt 1. **Meats:** Beef, Chicken, Pork, and Turkey 1. **Fish:** Tuna, Cod, and Salmon 1. **Soy Products:** Soy Milk, Soy Sauce, Soybeans, and Tofu 1. **Nuts and Seeds:** Pumpkin Seeds, Sesame Seeds, Almonds, and Peanuts ## **History of L-Tyrosine** Since L-Tyrosine is a non-essential amino acid created in the body, it has been around since the dawn of humanity. L-Tyrosine was discovered in 1846 by a German chemist named Justus von Liebig. He discovered it by separating the protein casein from milk. Modern research has started taking a closer look at L-Tyrosine since around the 1980s. ## **What Does L-Tyrosine Do?** L-Tyrosine helps your body produce neurotransmitters such as dopamine and norepinephrine. It helps keep the mind stable during high-stress situations and sleep deprivation. L-Tyrosine is also needed for thyroid regulation, as it helps create hormones that control metabolism.  ## **Research-Backed Benefits of L-Tyrosine Supplementation** L-Tyrosine has been shown to have many benefits within clinical studies. Using the studies shown below, here are some of the great benefits of L-Tyrosine. ### **1) Maintains Cognitive Performance Under Stress and Fatigue** Probably the most famous effect of L-Tyrosine is its ability to boost performance under high stress or sleep deprivation. In 1995, [ART_D.F. Neri and colleagues](https://pubmed.ncbi.nlm.nih.gov/7794222/) at the Naval Aerospace Medical Research Laboratory in Pensacola, Florida, were conducting research on a natural supplement that could perhaps counteract the negative effects on performance during sleep deprivation.  They examined the effects of L-Tyrosine during a night of work with sleep deprivation. The experiment consisted of 20 US Marine males between the ages of 21 and 27. It was a double blind placebo experiment, meaning neither the participants nor the researchers knew who took which.  The experiment took place between 7:30 PM Thursday and 8:20 AM Friday; participants also stayed up the entire day before. They were also exposed to a 70-decibel low-frequency noise constantly the entire time to simulate a jet engine. This was used to act as a stressor in addition to the fatigue. The L-Tyrosine was given to the marines through, funnily enough, a banana yogurt. 150mg per kilogram for each of the participants on L-tyrosine. This was given to them at the time of 1:30 am and 3:00 am. The participants took part in 3 tests; the one we will look at today was the tracking test, which was used to track performance. The tracking test consisted of keeping a cursor on the screen using a trackball. The cursor would drift, and the participants were to recenter it. The graph above shows the times of the placebo group and the L-Tyrosine group. The scores were nearly identical from the hours of 7:30 PM to 1:30 AM. The goal for each group was to decrease the amount of pixel error, which showed accuracy. However, the placebo group's scores plummeted, while the L-Tyrosine group's scores declined far less dramatically. #### **How This Could Help Your Jiu Jitsu Training** While I don’t think you should train while sleep deprived, it does show that performance is preserved under high stress and fatigue. According to this study, L-Tyrosine could help performance from decreasing while stressed, which is very common in jiu jitsu training. ### **2) Supports Working Memory under Stress** A [ART_2015 systematic review by Hase et al.](https://pubmed.ncbi.nlm.nih.gov/25797188/) filtered through around 3000 studies and found at least 15 studies that were important to the review. The researchers were supported by the Netherlands Organization for Scientific Research and searched the databases of MEDLINE and PsycINFO. After a thorough review, they found evidence that clearly showed that L-Tyrosine consistently counteracted the decline in working memory under stress. Meaning, L-Tyrosine helped keep the ability to remember, perceive and process incoming information. This was shown in conditions such as extreme weather and other harsh conditions. However, it's worth mentioning that the study did not find evidence of the following: 1. **Exercise Performance:** In everything that they reviewed, they found no credible evidence that L-Tyrosine increased physical performance under stress. 1. **Mood:** Although there was some evidence showing that it helped mood under stress, it is not enough to draw a clear conclusion.  It's fair to say that L-Tyrosine has clear benefits to the mind when stressed, which can be a huge plus when training or competing. However, the evidence that it could be used as a general physical performance enhancer is shaky at best. ### **3) Improving Cognitive Ability while Switching Tasks** Another lesser-known ability of L-Tyrosine is its unique ability to improve cognitive flexibility. Meaning, the ability to not only switch tasks effectively but to determine how long it takes for the brain to prepare for a task.  [ART_Steenbergen et al. (2015)](https://pubmed.ncbi.nlm.nih.gov/25598314/) conducted an experiment involving 22 college students at Leiden University in the Netherlands. The participants consisted of all women between the ages of 17-23, all right-handed, and with no cardiac, neurological, or psychiatric disorders.  This is interesting because the study we looked at above involved 20 US Marine males, so this is the opposite type of group. Just like that study this was a double-blind, placebo-controlled experiment, meaning neither the researcher nor the participants knew who received which substance. In this experiment, they were testing cognitive flexibility among the women and the effects of L-Tyrosine. Once again, cognitive flexibility is the brain's ability to switch tasks effectively. What makes this experiment different from the others is that there were no stressors or sleep deprivation, which is what a lot of the research around L-Tyrosine is about.  How the experiment was set up is that they were using a task-switching paradigm. This allowed the researchers to measure the task switching cost between two tasks. The research indicated that L-Tyrosine reduced switching costs, meaning the participants were able to switch tasks more effectively when compared to the placebo group. The researchers came to the conclusion that this was because of dopamine. L-Tyrosine is the precursor to dopamine; it is needed to make dopamine. Dopamine is known to regulate cognitive flexibility. This means that L-Tyrosine was making dopamine; however, the researchers noted that the body stopped making dopamine after it reached its optimal level. Which means if you take enough L-Tyrosine, the body makes just enough dopamine and discards the rest. This is a great study to read through, and I highly encourage you to do your own research. Once again, it was very interesting because most studies focus on sleep deprivation or fatigue; this just focused on cognitive flexibility alone. ### **4) Supports Focus and Attention during Demanding Tasks** L-Tyrosine has also been shown to improve focus and attention during demanding tasks and high cognitive load. This can be very important during training or competition for BJJ, so this is one of the primary reasons people may take a L-Tyrosine supplement. In another systematic review, just like [ART_Hase et al](https://pubmed.ncbi.nlm.nih.gov/25797188/) reviewed earlier, [ART_Jongkees et al. in 2015](https://pubmed.ncbi.nlm.nih.gov/26424423/) reviewed all available cognitive and behavioral studies on L-Tyrosine to get a clear picture of its abilities and limitations. What they found was that L-Tyrosine has the unique ability to replenish lost neurotransmitters like dopamine and norepinephrine. This is especially important under demanding tasks or high stress, where dopamine and norepinephrine can deplete far more rapidly than normal. They found that L-Tyrosine has little to no benefit when used during normal stress or a non-demanding task. The area groups they looked at included individuals who were doing demanding tasks but were stressed, like people who worked in Antarctica and extreme climates, who were usually physically healthy individuals. As well as L-Tyrosine as a possible treatment for psychiatric patients. In these groups, they found that healthy individuals during demanding tasks or high stress often performed better when taking L-Tyrosine. Effects were even visible up to 7 weeks after extreme cold exposure in the case of the Antarctic residents. However, L-Tyrosine was found not to be an effective treatment for those with psychiatric needs. This is why L-Tyrosine could be particularly effective during a tournament, when focus and mental sharpness matter most. ### **5) May help maintain Reaction Time and Psychomotor Performance under Fatigue** This next section will be about arguably the most famous study on L-Tyrosine. Although conducted in 1998 and [ART_published in 1999](https://pubmed.ncbi.nlm.nih.gov/10230711/), it had the most realistic scenario and the hardest conditions for L-Tyrosine. In a study conducted by the Department of Behavioral Sciences of the Royal Netherlands Army, around 32 cadets from the Royal Military Academy volunteered, leaving 16 in the placebo group and 16 in the L-Tyrosine group. However, the course was extremely demanding, leaving only 21 subjects for final analysis, as 11 dropped out due to their injuries. The reason why this study is often cited as one of the best case uses for L-Tyrosine is because of the conditions the participants went through. Just some of the variables involved in this course included 1. Sustained military operations 1. Sleep loss 1. Psychological stress 1. Heavy physical demands During this course, they tested both cognitive performance under stress and reaction time using a similar tracking test in [ART_Neri et al](https://pubmed.ncbi.nlm.nih.gov/7794222/). They also tested mood; however, L-Tyrosine did not seem to affect the cadet’s mood. In both tests, the L-Tyrosine group had both superior psychomotor performance and enhanced memory under real stressful conditions, not simulated ones like the other studies. This follows the same findings in the Neri et al study, with the 20 Marines.  Following this, they came to the conclusion that L-Tyrosine was replenishing norepinephrine. The norepinephrine in the cadets was being rapidly depleted throughout the course. L-Tyrosine was able to give the raw material needed to keep producing norepinephrine. This led to the cadets in the L-Tyrosine group having significantly better performance. Although a small sample size and a quite dated study, this remains one of the best cases for L-Tyrosine supplementation.  ## **Safety, Side Effects, and Dosage** L-Tyrosine is most commonly found in foods like meat or dairy. However, some may consider taking it as a supplement for focus during hard exercise. L-Tyrosine is most commonly taken at 500mg to 2g per day for adults. Although rare, some side effects include nausea, fatigue, headaches, and heartburn.  There are two interactions that you should consider when taking L-Tyrosine: 1. L-Tyrosine may impact how much levodopa the body can absorb. Do not take L-Tyrosine and Levodopa at the same time. 1. L-Tyrosine also increases the amount of thyroid hormones the body produces. Do not take L-Tyrosine while on Thyroid pills, as it could cause complications. This should not be used as medical advice, as this was not written by a healthcare professional. As always, you should also consult your physician when starting a new supplement, especially if you are pregnant. ## **Conclusion/TL;DR** L-Tyrosine is a non-essential amino acid made in the body naturally. L-Tyrosine supplementation has been the subject of many studies, and it has reliably shown these benefits: 1. Maintains cognitive performance under stress and fatigue 1. Supports Working Memory under Stress 1. Improves Cognitive Ability while Switching Tasks 1. Supports Focus and Attention during Demanding Tasks 1. Improves Reaction Time and Psychomotor Performance under Fatigue I highly suggest doing your own research on the topic, as it is very interesting and there are plenty of studies not mentioned in this article. The research makes a compelling case for L-Tyrosine supplementation, even though sample sizes were small. I believe future research will expand our knowledge (and limitations) of L-Tyrosine. **References** - **Neri, D. F., Wiegmann, D., Stanny, R. R., Shappell, S. A., McCardie, A., & McKay, D. L. (1995). The effects of tyrosine on cognitive performance during extended wakefulness. _Aviation, Space, and Environmental Medicine, 66_(4), 313–319.[ https://pubmed.ncbi.nlm.nih.gov/7794222/](https://pubmed.ncbi.nlm.nih.gov/7794222/)** - **Hase, A., Jung, S. E., & aan het Rot, M. (2015). Behavioral and cognitive effects of tyrosine intake in healthy human adults. _Pharmacology, Biochemistry and Behavior, 133_, 1–6.[ https://pubmed.ncbi.nlm.nih.gov/25797188/](https://pubmed.ncbi.nlm.nih.gov/25797188/)** - **Deijen, J. B., Wientjes, C. J., Vullinghs, H. F., Cloin, P. A., & Langefeld, J. J. (1999). Tyrosine improves cognitive performance and reduces blood pressure in cadets after one week of a combat training course. _Brain Research Bulletin, 48_(2), 203–209.[ https://pubmed.ncbi.nlm.nih.gov/10230711/](https://pubmed.ncbi.nlm.nih.gov/10230711/)** - **Steenbergen, L., Sellaro, R., Hommel, B., & Colzato, L. S. (2015). Tyrosine promotes cognitive flexibility: Evidence from proactive vs. reactive control during task switching performance. _Neuropsychologia, 69_, 50–55.[ https://pubmed.ncbi.nlm.nih.gov/25598314/](https://pubmed.ncbi.nlm.nih.gov/25598314/)** - **Jongkees, B. J., Hommel, B., Kühn, S., & Colzato, L. S. (2015). Effect of tyrosine supplementation on clinical and healthy populations under stress or cognitive demands — A review. _Journal of Psychiatric Research, 70_, 50–57.[ https://pubmed.ncbi.nlm.nih.gov/26424423/](https://pubmed.ncbi.nlm.nih.gov/26424423/)** - **Therapeutic Research Center. (2026). _Tyrosine_. In WebMD Vitamins & Supplements.[https://www.webmd.com/vitamins/ai/ingredientmono-1037/tyrosine](https://www.webmd.com/vitamins/ai/ingredientmono-1037/tyrosine)** --- # Vitamin B12 Methylcobalamin: Myths, Facts and What Science Says > Is methylcobalamin really better than other forms of B12? We cut through the marketing noise and share what the research actually says. Source: https://www.porradanutra.com/articles/nutrition-wellness/false-belief-about-vitamin-b12-methylcobalamin · Updated: 2026-04-18 If you have done any reading in the supplement space, you’ve likely heard articles discussing vitamin B12 Methylcobalamin. There's a lot of hot discussion about it, and a lot of people are trying to get money out of you. In this article, we’d like to dispel the myths surrounding vitamin B12 Methylcobalamin and other forms. Let’s dive straight into the “Truth”.  ## **What is Vitamin B12** B12 is one of the primary vitamins for the body and its processes. It is a water-soluble vitamin that you must obtain through your diet, supplements, or injection. We can divide the primary functions of B12 into 4 main parts 1. Assisting in the formation of red blood cells 1. The maintenance functions of the nervous system 1. Supporting metabolic processes, giving more energy 1. A vital part of DNA Synthesis ## **Common Misconceptions About Vitamin B12 Methylcobalamin** You have likely heard some of the following rumors about B12 Methylcobalamin. 1. “Pure B12 is absorbed more efficiently by the body.” 1. “Cyanocobalamin is the most stable form, so it reaches more of your cells.” 1. “Methylcobalamin is unnatural; it is less safe.” 1. “Synthetic forms cause toxicity over time.” 1. “Methylcobalamin hasn’t been tested enough to be trusted.” A vast majority of the claims center around it being less efficient than “pure vitamin B12”. But wait, what is “pure B12” actually? ### **There is no “Pure B12.”** Yes, it's true, there is no such thing as “Pure B12” when it comes to supplementing. As much as nutrition gurus love to say it, all B12 comes in a specific form. Let’s go through the types to clarify. 1. **Cyanocobalamin** The basic one found in almost every generic multivitamin and fortified food. This is actually what most people refer to as “Pure B12,” even though it is still just another form of vitamin B12. Cyanocobalamin is stripped of the cyanide group and converted into either methylcobalamin or adenosylcobalamin.  1. **Methylcobalamin **The one that has caused the most stir lately. Unlike cyanocobalamin, this type does not need to be converted, and your body can use it at a cellular level. For most people, cyanocobalamin works just fine; methylcobalamin skips the conversion process entirely. This makes this the preferred form for those wanting a B12 that is used immediately in the body. 1.  **Hydroxocobalamin:** The most underrated form of vitamin B12, and arguably the most versatile. It's the natural form of B12 that you get from foods, like fish, meat, or dairy. Just like cyanocobalamin, hydroxocobalamin gets converted into either methylcobalamin or adenosylcobalamin, depending on what your body needs. This form also stays in the body longer than its counterparts. ## **What science actually says about Methylcobalamin** Methylcobalamin and its effectiveness have actually been studied before alongside cyanocobalamin. ### **Methylcobalamin Versus Cyanocobalamin** In a 2021 study published by Experimental and Therapeutic Medicine, 42 vegan adults were examined taking either methylcobalamin or cyanocobalamin. They measured their serum vitamin B12 levels specifically and found that cyanocobalamin actually came out on top. Does this mean that cyanocobalamin is better than Methylcobalamin? Not quite, as the study also says the literature surrounding this is conflicting. Some research even suggests that methylcobalamin is better retained in the body.  ### **Frequency Matters** However, both sides agree that frequency matters. The study also mentions how the more frequently they took B12, the higher the levels were, regardless of form. The key takeaway is that no form of vitamin B12 has been determined to be superior, and frequency matters the most. ### **Is Vitamin B12 Methylcobalamin Unsafe?** No, methylcobalamin is not unsafe or unnatural. Methylcobalamin is simply a form of B12 that does not need conversion in the body and can be immediately used.  ### **Is B12 Cyanocobalamin Superior to B12 Methylcobalamin?** There has been no conclusive study that has shown that one type is superior to the others. There is, however, strong evidence that frequency is the most important thing when supplementing vitamin B12. ## **Dosage and Absorption ** The RDA (recommended daily amount) is around 2.4 micrograms daily. B12 pills are usually sold in 5-25 mcg, supplements may be in the 500-1000 mcg range. The reason for the large disparity between numbers is that the body only absorbs a small percentage of the vitamin B12. There is no upper limit for the amount of B12 since it is water-soluble; the excess is excreted. ## **Is B12 Deficiency a Legitimate Concern?** Usually, no, most people get enough vitamin B12 in the food they eat. It is extremely easy to get what you need each day through eating food. There are, however, certain risk groups. 1. **Vegans, vegetarians: **Oftentimes, the lack of meat and dairy in the diet becomes a concern for these risk groups. Without these essential foods, they oftentimes must take supplements or fortified foods to not become B12 Deficient. 1. **The Elderly:** As you get older, your vitamin B12 absorption changes. It gets harder to get enough B12 in your food since absorption is much lower. This makes them naturally one of the primary risk groups. 1. **Medical-related conditions:** Specifically, people who take metformin, which lowers B12 absorption rates. As well as long-term antacid users, who also have lower absorption rates. ## **Conclusion / TL;DR** The supplement world loves to overcomplicate things, and vitamin B12 is a perfect example. At the end of the day, the form you take matters far less than how consistently you take it. Know your risk factors, stick to your routine, and don't let the marketing noise make you overthink it. **References: ** - [https://pmc.ncbi.nlm.nih.gov/articles/PMC8311243/](https://pmc.ncbi.nlm.nih.gov/articles/PMC8311243/) ,[https://www.mayoclinic.org/drugs-supplements-vitamin-b12/art-20363663](https://www.mayoclinic.org/drugs-supplements-vitamin-b12/art-20363663) - [https://www.yalemedicine.org/news/are-you-getting-enough-vitamin-b12](https://www.yalemedicine.org/news/are-you-getting-enough-vitamin-b12) --- # Top 10 Research-Backed Benefits of Taking Rhodiola Rosea > Rhodiola Rosea is a natural adaptogen with research-backed benefits for exercise performance, stress, and more. Plus dosage, safety, and what to look for. Source: https://www.porradanutra.com/articles/nutrition-wellness/top-10-research-backed-benefits-of-taking-rhodiola-rosea · Updated: 2026-04-07 ## **Intro: What is Rhodiola Rosea?** Rhodiola Rosea, also known as “golden root” or “roseroot,” is a naturally occurring plant that grows in North America, Asia, and Europe. It is particularly found in arctic mountainous regions. It’s a perennial plant meaning it typically survives more than 2 years, as opposed to annuals. There are more than 100 different species of Rhodiola. Rhodiola Rosea is a specific species of that family. Rhodiola Rosea is classified as an adaptogen, a group of natural substances. These help your body handle stress more efficiently without disrupting normal functions. [If you want to learn more about adaptogens, we made a full breakdown here](/articles/nutrition-wellness/what-are-adaptogens). ### **History of Rhodiola Rosea** Rhodiola Rosea has been used for hundreds of years in traditional medicines to treat people with fatigue or issues with mood. There is even evidence that it was used as early as 77 CE by Greek Physician Pedanios Dioscorides in [ART_Materia Medica](https://www.sciencedirect.com/topics/pharmacology-toxicology-and-pharmaceutical-science/materia-medica). ### **What makes it effective?** There are a few key parts of Rhodiola Rosea that make it effective. They’re quite complicated though, so here’s a simple overview: - **Salidroside:** The primary active compound. Most of the researched benefits point back to this fella - **Rosavins:** Compounds specific to Rhodiola Rosea. Helps identify if it’s the right species (less than 3% rosavins, you’re likely getting a cheap substitute). ## **Research-Backed benefits of Rhodiola Rosea** Below are the top 10 research-backed benefits of Rhodiola Rosea, as found in dozens of lab studies. ### **1. May Increase Exercise Performance** One of the primary observed properties of [Adaptogens](/articles/nutrition-wellness/what-are-adaptogens) are their ability to increase stamina. In 2023, a review published in the [ART_British Journal of Nutrition](https://pubmed.ncbi.nlm.nih.gov/37641937/) analyzed 16 human trials on Rhodiola Rosea. They confirmed it may increase stamina during exercise. Many doses were tested in these studies. But, 200mg of Rhodiola Rosea taken 60 minutes before exercise showed the most significant stamina increase. Evidence shows potentially a higher dose (+1,500mg) could be effective for power and strength training. ### **2. Lowered Perceived Effort During Exercise (RPE)** Exercise is already hard enough. There comes a point where exercise is no longer fun, it’s just exercise. It would be ideal to make exercise easier. With Rhodiola Rosea it seems that may be possible. In 2014, a double-blind, crossover, placebo-controlled study was conducted on 10 men. This was to see the effect of Rhodiola Rosea during exercise. They controlled their diet and lifestyle 72 hours before ensure more accurate results. During the study, they had them each take 3mg/kg of bodyweight of Rhodiola Rosea, and then instructed them to do 30 minutes on an exercise bike. While on the exercise bikes, the participants were made to go at the same pace that resulted in everyone having the same VO2 Max. The results of the study showed the participants who took Rhodiola Rosea had much less perceived effort of exercise, despite being at the same VO2 Max level for 30 minutes. _The figures below shows the results of the study using the participant’s RPE:_ I’m sure many of you have been in hard rounds on the mats before and been completely exhausted. Being able to have a mental edge on the mats where you don’t feel as tired is incredible. #### **What is a double-blind, crossover, placebo-controlled study** I know it’s a complicated title for that study, but it’s more simple than it appears: - Double blind: Neither the Rhodiola Rosea group or the placebo group knew who took what. Both capsules were identical - Crossover: Each participant actually did both conditions. They took both capsules on separate occasions and were analyzed the same - Placebo-controlled: Just means there was a placebo in the experiment ### **3. More Perceived Enjoyment of Exercise** It seems we can potentially reduce perceived effort during exercise, so what if we could also enjoy it more as well? We might be able to do that too! In the same Duncan and Clarke (2014) study, they had participants also rate their perceived enjoyment during the exercise bouts. The participants who took Rhodiola Rosea reported significantly more enjoyment during exercise than those without it. ### **4. Shortened Reaction Time** In jiu-jitsu specifically, reaction time and cognitive ability is truly everything. It’s a chess match at full speed. And if you don’t have both of those dialed, you’re going to be far behind. A study published in the Journal of Sport and Health Science and peer reviewed by Shanghai University of Sport did a double-blind trial on 26 men. The participants were given 600mg of Rhodiola Rosea for 4 weeks, and then were given various cognitive tests. The results showed that the group who took Rhodiola Rosea had a shorter reaction time and total response time to the tests. ### **5. Greater Accuracy in Answering Questions** Not only is reaction time important, but you have to react the correct way as well. If you’re getting double legged and you instantly go to turtle instead of sprawling, it doesn’t matter if you were fast. The study from above, Jówko et al., also measured the accuracy of answers from the cognitive tests. And not only did the Rhodiola Rosea group respond faster, they were correct more often! ### **6. Clinically Studied Natural Antioxidant** You’ve probably heard one time or another that something someone was eating “had lots of antioxidants.” They likely also insinuated that it was very healthy because of the antioxidants. Rhodiola Rosea is one of those things as well. An active compound within Rhodiola Rosea, Salidroside, has shown to be a natural antioxidant. According to a study by Ju et al, they tested diabetic mice and found Rhodiola Rosea to reduce oxidative stress. This claim is also supported by the review from the British Journal of Nutrition, showing increased capacity of antioxidants over the course of 28 days taking Rhodiola Rosea. ### **7. Research-backed Anti-inflammatory Properties** Like antioxidants, anti-inflammatory compounds reduce stress on your cells. Rhodiola Rosea has also shown to have these properties. A review by Pu et al. confirmed that Rhodiola Rosea possess protective effects against inflammatory events such as cardiovascular diseases, [ART_neurodegenerative diseases](https://www.sciencedirect.com/topics/pharmacology-toxicology-and-pharmaceutical-science/degenerative-disease), diabetes, and more. This confirmation is also aligned with the review published by the British Journal of Nutrition. ### **8. May Help Reduce Stress** Stress can get brutal sometimes. Especially acute stress. And most of the time, we can’t really control it no matter how many deep breathing techniques we do. It gets overwhelming, tires you out, and effects everything around you. Rhodiola Rosea may help reducing not only stress, but also stress induced fatigue. A review by Ivanova Stojcheva & Quintela examined multiple different RCT’s to study Rhodiola Rosea’s effectiveness for stress reduction and mood stabilization. One of which included a double-blind crossover study on night shift physicians who showed significant improvement in mental fatigue. On top of the review, the EMA (European Medicines Agency) has officially approved Rhodiola Rosea for relieving stress-related fatigue. ### **9. May Help Reduce Symptoms of Depression** Similarly to chronic stress, depression is something that so many people struggle with that also is very hard to mitigate. And for those who do not want to use prescription drugs, the road to recovery may seem bleak. Rhodiola Rosea is by no means a cure for depression, but it may help improve mental health in bouts of mild to moderate depression. A randomized double-blind placebo-controlled trial (Darbinyan et al.) tested 91 patients with mild to moderate depression. They were placed in 3 groups: - **Group 1:** 340mg per day (2 tablets of Rhodiola extract daily) - **Group 2:** 680mg per day (2 tablets twice per day) - **Group 3: **Placebo For both Rhodiola Rosea groups, the patients showed significant improvement in depression, insomnia, and emotional instability. ### **10. May Improve Memory** Your brain is arguably the most important muscle you have (even though it's not technically a muscle). Whether you're studying film of your next opponent, learning a new submission chain, or just trying to stay sharp at work, memory matters. Rhodiola Rosea may be able to help with that too, though the research here is earlier stage than the other benefits on this list. A systematic review by Ma et al. evaluated 36 animal studies, 836 subjects total. They observed significant positive effects on learning and memory across different test types and animal models. However, this systematic review was on animal studies only. More testing must be done on humans to determine the efficacy of Rhodiola Rosea for memory improvement. ## **Side Effects and Safety** Across the clinical studies referenced in this article, Rhodiola Rosea was well-tolerated at doses ranging from 200mg to 1,500mg per day. No significant adverse effects were reported. Some participants in various trials reported mild effects such as dizziness or dry mouth, but these were rare and not consistently observed across studies. ## **Dosage Guide for Rhodiola Rosea** Rhodiola studies have used a lot of different doses, which is one reason results can vary. But based on the research, there are some guidelines you can follow. For stress, fatigue and mood, most studies used between 170–600mg per day. These were taken about 60 minutes before exercise or first thing in the morning on an empty stomach. For exercise performance, a large 2023 review looked at 16 human studies and found that taking around 200mg about an hour before exercise worked best for endurance activities. For strength and power, studies that showed the best results used around 1,500mg per day, with an extra 500mg taken 30 minutes before training. One important thing to know, taking more doesn't always mean better results. The research on long-term daily use is more mixed than the research on taking it before a single session. ## **What to Look for in a Rhodiola Rosea Supplement** Not all Rhodiola supplements are the same. The quality of what's inside the capsule matters a lot. Check the label for standardization: A good Rhodiola supplement should say it contains at least 3% rosavins and 1% salidroside. These are the main active ingredients found in Rhodiola rosea and the amounts used in most studies that showed positive results. Make sure it says Rhodiola rosea: There are other types of Rhodiola out there. Only Rhodiola rosea has the research behind it, so make sure the full name is on the label. Look for third-party testing: Independent testing organizations like NSF, Informed Sport or USP check that the product actually contains what it says on the label. This matters especially if you compete in any sport with drug testing. Avoid proprietary blends: Some products hide Rhodiola inside a "blend" without telling you how much is actually in there. If you can't see the exact amount, skip it. ## **Important Safety Information** The information in this article is for educational purposes only and is not intended as medical advice. Nothing here should be taken as a recommendation to treat, cure or prevent any health condition. While we have referenced real scientific studies throughout this article, it is important to understand that research does not always mean something is proven. Many of the studies mentioned used small groups of people, and some findings have not been repeated in larger trials. Science is always evolving, and what research suggests today may be updated as new studies emerge. Always speak with a qualified healthcare professional before starting any new supplement, especially if you have an existing health condition, take medication or are pregnant or breastfeeding. Individual results may vary. What works for one person may not work for another. ## **Conclusion/TL;DR** Rhodiola Rosea is an herb used in many traditional medicines dating as far back as 77 CE. Across hundreds of studies and reviews, it has shown solid evidence for these benefits: 1. May Increase exercise performance 1. Lowered RPE 1. May increase muscle recovery 1. Shortened reaction time 1. Greater accuracy in answering questions 1. Clinically studied natural antioxidant 1. Research-backed anti-inflammatory properties 1. Helps improve stress tolerance 1. Could help reduce symptoms of depression 1. May improve memory We encourage you to read through this and do your own research and see if taking Rhodiola Rosea would be right for you. The research is promising, we’re very excited to see new studies that come out on the topic! **References: ** - Tinsley GM, Jagim AR, Potter GDM, Garner D, Galpin AJ. (2024) — Rhodiola rosea as an adaptogen to enhance exercise performance: a review of the literature. _British Journal of Nutrition_, 131(3), 461-473. [https://pubmed.ncbi.nlm.nih.gov/37641937/](https://pubmed.ncbi.nlm.nih.gov/37641937/) - Duncan MJ, Clarke ND. (2014) — The Effect of Acute Rhodiola rosea Ingestion on Exercise Heart Rate, Substrate Utilisation, Mood State, and Perceptions of Exertion, Arousal, and Pleasure/Displeasure in Active Men. _Journal of Sports Medicine._ [https://pubmed.ncbi.nlm.nih.gov/26464892/](https://pubmed.ncbi.nlm.nih.gov/26464892/) - Jówko E, et al. (2018) — Effects of Rhodiola rosea supplementation on mental performance, physical capacity, and oxidative stress biomarkers in healthy men. _Journal of Sport and Health Science._ [https://pubmed.ncbi.nlm.nih.gov/30450257/](https://pubmed.ncbi.nlm.nih.gov/30450257/) - Ju L, et al. (2017) — Salidroside, A Natural Antioxidant, Improves β-Cell Survival and Function via Activating AMPK Pathway. _Frontiers in Pharmacology._ [https://pubmed.ncbi.nlm.nih.gov/29093682/](https://pubmed.ncbi.nlm.nih.gov/29093682/) - Pu WL, et al. (2020) — Anti-inflammatory effects of Rhodiola rosea L.: A review. _Biomedicine & Pharmacotherapy._ [https://www.sciencedirect.com/science/article/pii/S0753332219329671](https://www.sciencedirect.com/science/article/pii/S0753332219329671) - Ivanova Stojcheva E, Quintela JC. (2022) — The Effectiveness of Rhodiola rosea L. Preparations in Alleviating Various Aspects of Life-Stress Symptoms and Stress-Induced Conditions. _Molecules._ [https://doi.org/10.3390/molecules27123902](https://doi.org/10.3390/molecules27123902) - Darbinyan V, et al. — Clinical trial with Rhodiola rosea extract in patients with mild to moderate depression. https://pubmed.ncbi.nlm.nih.gov/17990195/ - Ma GP, et al. (2018) — Rhodiola rosea L. Improves Learning and Memory Function: Preclinical Evidence and Possible Mechanisms. _Frontiers in Pharmacology._ [https://doi.org/10.3389/fphar.2018.01415](https://doi.org/10.3389/fphar.2018.01415) - Todorova V, et al. (2021) — Plant Adaptogens—History and Future Perspectives. _Nutrients._ [https://pubmed.ncbi.nlm.nih.gov/34445021/](https://pubmed.ncbi.nlm.nih.gov/34445021/) - Li Y, et al. (2017) — Rhodiola rosea L.: an herb with anti-stress, anti-aging, and immunostimulating properties for cancer chemoprevention. _Current Pharmacology Reports._ [https://pubmed.ncbi.nlm.nih.gov/30393593/](https://pubmed.ncbi.nlm.nih.gov/30393593/) - Kasper S, Dienel A. (2017) — Multicenter, open-label, exploratory clinical trial with Rhodiola rosea extract in patients suffering from burnout symptoms. _Neuropsychiatric Disease and Treatment._ [https://pubmed.ncbi.nlm.nih.gov/28367055/](https://pubmed.ncbi.nlm.nih.gov/28367055/) --- # Vitamin B6 and B12: Benefits, Differences and Why You Need Both > B6 and B12 do more than boost energy. Learn how these two vitamins work together to support your brain, mood, and nerve health. Source: https://www.porradanutra.com/articles/nutrition-wellness/why-you-might-want-to-take-b6b12 · Updated: 2026-04-18 A common problem in the modern day is mental clarity and brain fog. The vitamins B6 and B12 could perhaps be your solution to that. They are responsible for building and maintaining your neural pathways. B6 and B12 are very common supplements. ## **What is Vitamin B6 and B12?** You might already know the basics about B6 and B12, with their functions in the body.  However, let's dive into each one and their differences, since they both function slightly differently. ### **Vitamin B6 (Pyridoxine)** Vitamin B6 (also known as pyridoxine) is a water-soluble vitamin that is used in over 100 enzyme reactions. The human body cannot produce it naturally, so it must rely on supplements or diet to get B6.  1. **Protein metabolism:** Vitamin B6 turns into PLP, its active enzyme form. PLP is essential for the metabolism of amino acids. It helps break down proteins in food, then converts them into muscle and other places around the body. 1. **Neurotransmitter Synthesis:** B6 plays a big part in creating chemicals that transmit signals in the brain, think serotonin and dopamine. These signals are responsible for regulating sleep and reward feelings in the brain. 1. **Hemoglobin production: **B6 is also used to make hemoglobin, the protein that is inside your red blood cells that carries oxygen around. Without enough B6, your cells won't get enough oxygen, which will make you tired or foggy. 1. **Gluconeogenesis:** Vitamin B6 also assists in gluconeogenesis, which is the process of turning amino acids into glucose. This is important for keeping blood sugar levels steady, even if you haven't eaten in a while. ### **Vitamin B12 (Cobalamin)** Vitamin B12 (also known as Cobalamin) is also a water-soluble vitamin. Just like B6, it is important in a few major bodily processes. Worth noting that it must be obtained either through supplementation or diet, like B6. 1. **Myelin sheath production: **B12 is what builds and repairs the myelin sheath. Myelin sheath is a protective coating around your nerves; without it, your nerves can either misfire or slow down, causing either a tingling sensation or numbness. 1. **Red blood cell production: **Vitamin B12 works alongside your bone marrow to produce new red blood cells. When your body doesn't have enough B12, your blood cells may come out misshapen and cannot carry oxygen as efficiently. When this happens, it is called megaloblastic anemia. 1. **DNA synthesis: **Every time your body is preparing to make a new cell, it needs B12 to copy the DNA correctly. Without this, the cell division can become sloppy, and this can affect every cell in your body. 1. **Energy Metabolism:** When trying to convert food into usable energy, B12 helps alongside that process. This is mainly why low B12 can present itself through fatigue. ## **How Vitamin B6 and B12 Work Together** 1. **Homocysteine regulation:** Homocysteine is an amino acid in your blood,  both B6 and B12 are needed to break it down. High Homocysteine levels are often linked to heart disease and cognitive decline. Without both vitamins working together, levels can rise and cause damage. 1. **Myelin sheath maintenance:** Although B12 helps build the myelin sheath, B6 is responsible for sending neurotransmitters through the nerve. So B12 builds the pathways, and B6 uses them. 1. **Red blood cell health:** In the body, B12 affects the formation of red blood cells, and B6 makes hemoglobin, which is inside those cells. Hemoglobin is what carries oxygen inside red blood cells; you need both for a full picture. 1. **Energy production: **Both vitamins are involved with processing food for energy on some level. B6 handles the amino acids and the conversion of glucose, and B12 helps the actual cells with metabolism. Having low levels either will leave you tired.  1. **Brain and mood:** B6 makes neurotransmitters such as serotonin and dopamine. B12 maintains neural pathways to make sure those chemicals are intact during transit. Without both, you can experience brain fog and a low mood. 1. **Cognitive protection with age:** Together they work to keep homocysteine low, maintain nerve insulation, and support healthy brain cell production. Which, after years of either low levels of B6 or B12, can add up to a faster cognitive decline. Studies have linked a deficiency to a higher rate of dementia. ## **Food Sources of Vitamin B6 and B12** Both B6 and B12 are found in many types of foods, but they don't always come from the same sources. B12 is almost exclusively found in animal products, which is why vegans often struggle to get enough of it. B6 is a bit more flexible and shows up in some plant sources, too. ### **Who Is Most Likely to Be Deficient?** 1. **Vegans, vegetarians: **Oftentimes, the lack of meat and dairy in the diet becomes a concern for these risk groups. Without these essential foods, they oftentimes must take supplements or fortified foods to not become B12 deficient. B6 is easier to get in a vegan diet; however, for some, it can still be a concern. 1. **The Elderly:** As you get older, your vitamin B12 absorption changes. It gets harder to get enough B12 in your food since absorption is much lower. This makes them naturally one of the primary risk groups. 1. **Medical-related conditions:** Specifically, people with digestive conditions like Crohn’s disease or celiac disease, since it affects the gut lining, which lowers absorption. People who take metformin may also have trouble since metformin lowers B12 absorption rates. As well as long-term antacid users, who also have lower absorption rates. ## **What Vitamin B6 and B12 Do for You** 1. **Energy:** B6 and B12 are both used to convert food into usable energy. Without either of them, you can feel tired. This is usually what people notice first. 1. **Mood and focus: **B6 is used to create serotonin and dopamine, and B12 keeps the neural pathways intact. Without enough of either, your mood can drop, as well as your focus throughout the day. 1. **Long-term health: **Since they both work to break down homocysteine, you could have high levels of it without them. High levels of homocysteine have been linked to heart disease. Long-term, this can translate to cognitive decline. ## **Supplementation of B6 and B12** Since B6 and B12 are water-soluble, this means that your body takes enough of what it needs and gets rid of the rest. Toxicity is usually not a concern as long as you follow normal dosing. B6, however, can cause nerve damage if supplemented at high dosages over long periods of time. The upper limit is 100mg daily; anything more than this requires a doctor's supervision. The 100mg ceiling can essentially only be reached through supplementing. ## **Conclusion / TL;DR** Both B6 and B12 are vital to the processes of the body. If you fall into any of the risky categories mentioned above, you should consider supplementation. However, most people get enough just through their diet alone. --- # Top 6 Science-Backed Benefits of Lion’s Mane Mushroom > Lion’s Mane Mushroom is a fungus with well-researched benefits, such as anti-inflammatory properties and cognitive benefits, among many more. Source: https://www.porradanutra.com/articles/nutrition-wellness/top-6-science-backed-benefits-of-lions-mane-mushroom · Updated: 2026-04-12 Lion's Mane, or scientifically known as _Hericium erinaceus_, is a type of mushroom commonly used in food and in medicine. They are widely used in Asian countries, as they are seen as an alternative medicine. Lion’s Mane grows in temperate forests across North America, Asia, and Europe. They are common in late summer or autumn and are found on hardwoods, such as maple. They feed on dead trees, typically on wounds in said dead trees. Lion’s Mane is part of the Hericium family of mushrooms. Hericium Erinaceus is simply one part of that family. ## **History of Lion’s Mane** Lion’s Mane has been used for over 2000 years in traditional medicine, specifically in China, Japan, and Korea. There have also been reports of monks taking it for mental focus in the past. ## **What makes Lion’s Mane Effective?** Beyond the vitamins naturally found in the mushroom, lion's mane has two active components: the fruiting body extract, which is commonly found in nootropic supplements, and the enriched mycelium.  In the EU and UK, mycelium extracts are not permitted in food products or supplements, meaning most commercially available products use the fruiting body instead. ## **Research-Backed Benefits of Lion’s Mane** Lion’s mane has been studied extensively for a long time, and many conclusions have been drawn about the mushroom. Here are the most studied and credible benefits of Lion’s Mane. ### **1. Improved Memory** Improved memory is one of the primary effects people feel when they take Lion's Mane. But, is there any merit to these claims? A 2023 study by [ART_La Monica](https://www.mdpi.com/2072-6643/15/24/5018) and colleagues found that Lion's Mane did improve memory. The study contained 40 healthy men and women. The volunteers were instructed to take 1 gram of Lion’s Mane fruiting body extract.  The study found that participants taking Lion's Mane had slightly improved memory during memory tasks. However, the effects observed were acute, and the authors noted that long-term supplementation may lead to better results. ### **2. Faster Reaction Time** Whether you are in training or competition, everyone knows reaction time is king. So what if we could improve it with supplementation? Two studies from 2023, the same [ART_La Monica et al study](https://www.mdpi.com/2072-6643/15/24/5018), and [ART_Docherty et al (2023)](https://www.mdpi.com/2072-6643/15/22/4842?utm_campaign=CHD_revision-de-la-mente-dorada-de-cymbiotika), found that reaction times were faster among participants who took Lion’s Mane. #### **Results of La Monica 2023, Improved Reaction Time** In the La Monica et al study, Lion’s Mane increased reaction time in a go/no-go test. The participants were made to either press the spacebar or refrain from pressing the spacebar depending on the signal. This was able to determine their reaction time and their accuracy. The saturation time seemed to be delayed, showing a higher reaction time after 2 hours of taking the capsules.  #### **Results of Docherty 2023, Improved Reaction Time** In the [ART_Docherty et al study](https://www.mdpi.com/2072-6643/15/22/4842?utm_campaign=CHD_revision-de-la-mente-dorada-de-cymbiotika), they found a significant improvement in reaction time. The study consisted of 41 healthy adults aged 18-45 who took 1.8g of Lion's Mane through 3 capsules. They took reaction times directly after the first dosage and 60 minutes later. Although the sample size was small, the study did find a clear improvement 60 minutes later. The Lion’s Mane group showed around a 7% increase post dose, and the placebo group showed no improvement at all. I personally know many people who feel like their minds are lagging on the mats. According to these studies, Lion's Mane could improve this. ### **3. Improved Complex Attention** Another observed effect of Lion’s Mane was improved complex attention, which in this case, was holding old information while getting new information. The La Monica et al study showed participants cards with colored shapes on them. They were asked to compare the current card shown with the one shown immediately before it. This was done to test the participants' working memory.  The results of the study showed Lion’s Mane to produce slight, gradual improvements in complex attention. ### **4. Reduced cognitive decline in mild Alzheimer's patients** In a narrative review by [ART_Cornford & Charnley (2025)](https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/hericium-erinaceus-a-possible-future-therapeutic-treatment-for-the-prevention-and-delayed-progression-of-alzheimers-disease-a-systematic-review/2924F7836A0E7386E767D8E45B697197), there was evidence that Lion’s Mane has the potential to be a treatment for Alzheimer’s patients. They looked across 3 human trials and 13 animal trials. The human trials placed participants into either a Lion's Mane group or a placebo group. Participants in the Lion's Mane group showed cognitive improvement at weeks 8, 12, 16, and 20 during assessments, with over 70% of them being labeled 'notably improved’. In their findings, they saw positive results across several assessments, including behavioural, histological, and biochemical in both animal and human studies. ### **5. Reduced stress** In the Docherty et al study, where they observed a faster reaction time after taking Lion’s Mane, they also tested the mental state of participants.  As seen in the chart above, the participants who took Lion's Mane had a lower baseline stress score compared to those who took the placebo. The Lion’s Mane group showed roughly a 20% reduction in their stress levels by day 29. Keep in mind this was a small sample size, but still, the results are promising. This matches what practitioners of traditional Asian medicine have been saying for centuries. Lion's Mane has long been used for mental wellbeing and mental clarity. ### 6. Stimulates Nerve Growth Factor Before talking about this study, it's important to explain what Nerve Growth Factor is.  #### What is Nerve Growth Factor NGF is a protein found in your body responsible for the growth, maintenance, and survival of neurons. When there is not enough NGF, neurons struggle to survive, which is linked to conditions like Alzheimer's and Parkinson's disease. #### Results on Stimulating Nerve Growth Factor A [ART_2024 review by Opanuga and Hossain](https://naturalmedfacts.com/articles/exploring-the-cognitive-and-other-unique-health-benefits-of-lions-mane-mushroom-a-systematic-review/) found that Lion’s Mane actually stimulates NGF synthesis. They reviewed both animal and human studies.  Once again, we look at the two parts of Lion's Mane, the Mycelium and the fruiting body extract. Both of these components help NGF in different ways. Firstly, Mycelium was found to directly stimulate NGF synthesis. Secondly, the fruiting body works alongside the mycelium to further boost NGF production and protect neurons from damage. Although most of the studies reviewed were animal studies, the human trials did show promising results. The authors signaled that more clinical trials should be done to see the full potential of Lion's Mane ## Side Effects and Safety Lion’s Mane is widely described as safe for consumption; however, there are a few groups that should be careful with Lion’s Mane. People who struggle with allergies, especially those concerning mushrooms, should definitely check with a doctor before taking Lion's Mane, as well as anyone pregnant. Another thing to note is that dietary supplements in the US do not go through the same regulatory process as medicine or food.  Some participants in clinical trials did report mild stomach discomfort and nausea; however, these were very rare. ## Dosage Guide Lion’s Mane The amount of Lion’s Mane was varied in the studies we went over; however, here's what it looked like in each one.  In La Monica et al. (2023), they used 1g of Lion’s Mane, and they saw improved results in reaction time and working memory at the 1 to 2-hour mark. In the Docherty et al. (2023) study, they used 1.8g of Lion’s Mane daily for 28 days and saw improvements in mood and reaction times. One thing to keep in mind is that more doesn’t always mean better when it comes to dosing with Lion’s Mane. Make sure to start slow and see how your body reacts before increasing the dosage.  ## Conclusion/TL;DR Lion’s Mane is a mushroom used in many traditional Asian medicines dating as far back as 2000 years ago. In conclusion, the studies have found these properties of Lion’s Mane reliably. 1. Improved memory 1. Faster reaction time + Performance speed 1. Improved Complex Attention 1. Reduced cognitive decline in mild Alzheimer's patients 1. Reduced stress 1. Stimulates Nerve Growth Factor (NGF) As always, you should do your own research on the topic and decide if Lion’s Mane is right for you. There have been promising studies in the last couple of years on this topic, and I have no doubt we will learn much more in the coming years as well. **References: ** 1. Docherty S, Doughty FL, Smith EF. The Acute and Chronic Effects of Lion’s Mane Mushroom Supplementation on Cognitive Function, Stress and Mood in Young Adults: A Double-Blind, Parallel Groups, Pilot Study. _Nutrients_. 2023; 15(22):4842. [https://doi.org/10.3390/nu15224842](https://doi.org/10.3390/nu15224842) 1. La Monica MB, Raub B, Ziegenfuss EJ, Hartshorn S, Grdic J, Gustat A, Sandrock J, Ziegenfuss TN. Acute Effects of Naturally Occurring Guayusa Tea and Nordic Lion’s Mane Extracts on Cognitive Performance. _Nutrients_. 2023; 15(24):5018. [https://doi.org/10.3390/nu15245018](https://doi.org/10.3390/nu15245018) 1. Cornford N, Liu S, Charnley M. Hericium erinaceus: A possible future therapeutic treatment for the prevention and delayed progression of Alzheimer’s disease? – A Systematic Review. _Proceedings of the Nutrition Society_. 2024;83(OCE4):E273. doi:10.1017/S0029665124005111 1. Opanuga IO, Hossain MF. Exploring the Cognitive and Other Unique Health Benefits of Lion's Mane Mushroom: A Systematic Review. _Am J Nat Med Facts_. 2024;1(3):1-6. 1. Mori K, Inatomi S, Ouchi K, Azumi Y, Tuchida T. Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: a double-blind placebo-controlled clinical trial. Phytother Res. 2009 Mar;23(3):367-72. doi: 10.1002/ptr.2634. PMID: 18844328. --- # BJJ articles --- # BJJ Gyms - How to Know Which Gym is Right for You? > Beginning a jiu-jitsu journey can be overwhelming, especially when faced with the abundance of BJJ gyms available. Source: https://www.porradanutra.com/articles/bjj/bjj-gyms---how-to-know-which-gym-is-right-for-you · Updated: 2024-12-29 Beginning a jiu-jitsu journey can be overwhelming, especially when faced with the abundance of BJJ gyms available. Our team at [Porrada](/articles/bjj/porrada-meaning-in-bjj-understanding-the-culture) has been through the same issues. Trying to find the balance between a convenient location and also a culture that promotes intense training. When picking a place to train at, it’s important to consider the following: - Credentials - Convenience - Training environment These considerations will help you identify gyms that best align with your beliefs, goals, and values. Let’s examine one of the first things to look for in a BJJ gym. ## Credentials of the BJJ gym The first consideration is credentials. What credentials does the gym have? If you intend on competing in BJJ tournaments, looking for a gym that has a track record of consistently winning medals in competitions can give you insight on how they can advance your competitive journey. If you just want to learn the basics of BJJ but don’t plan on going to competitions, you don’t have to look for a gym with tons of medals. Gyms with qualified instructors (i.e. experienced grapplers, blackbelts, licensed trainers) can help you hone your skills and learn new techniques. ## Convenience of the bjj gym Once you've identified gyms with solid credentials, the next step is evaluating their practicality. **Here’s an example for perspective:

** Gym A has great instructors, a consistent schedule, a great training environment, and costs $90 a month. They do not have many members and aren’t as focused on competition but it’s only a 5-minute drive from home.

 Gym B has great instructors, several gold medals from tournaments, has received praise from highly-respected members of the BJJ community, and is $70 a month. Gym B is a half hour to an hour away, depending on traffic.

Based on this information, which gym would you rather go to?

 Even though Gym B looks more promising, it may be better to go with Gym A as its distance will make it easier for you to consistently train BJJ. Additionally, if you feel the need for a change of environment every once in a while, it doesn’t hurt to visit the other gym a couple of times a month to get experience from different grapplers. When you start off your jiu-jitsu journey, consistency is a must, so finding the gym that is the most convenient is crucial for long-term success.   ## Training Environment Lastly, it’s important to see what the training environment is like in the BJJ gym. 

 There’s an old saying that goes, "You are the company you keep." This is especially true when you’re first starting out. You want to make sure you’re around the right people to develop good fundamentals and so forth. You may not yet know what a good training environment looks like, and that’s okay! As you train more consistently and explore different gyms, whether by visiting them in person or researching them online, you will begin to develop a clearer understanding of what makes a great training environment.

 However, there are a few key questions that you should ask yourself in the beginning when looking for a good training environment. - What is the gym's training philosophy? - How do grapplers treat each other? - How do the instructors treat grapplers? ### **Training philosophy of the BJJ gym:** Training philosophy is about what kind of training the gym engages in, and what their beliefs are about it. 

 A gym with good training philosophy reinforces BJJ fundamentals, gives a profound breakdown of each move being taught, and emphasizes the importance of athleticism for peak performance.

 ### **How grapplers treat each other:** The way grapplers treat each other is also important. You want to be in a place with a supportive community that motivates you to go beyond your limits.

 ### **Relationship between instructors and grapplers:** Instructors are the number one people you look up to in a gym, as they have immense BJJ knowledge and years of experience.

 A good instructor is patient, understanding, and may be open to new ideas (like moves, mindset, etc.) from students or other instructors from outside. The best instructors are the ones who are still hungry for growth. These are the questions you can ask yourself to determine which training environment best suits your needs.

 ## Gi Versus No-Gi Classes A lot of gyms offer both types of classes, but it's worth doing your research before going. Gi uses a traditional kimono and belt, with a lot of the grips relying on the collar or sleeves. no-Gi is trained with rash guards and shorts, there's no fabric to grab and the pacing is much faster. If you're leaning toward no-Gi, it's worth knowing what to wear to your first Gi or [first No-Gi class](https://nationathletic.com/blogs/training/what-to-wear-to-your-first-bjj-class-no-gi-edition) before you show up. ## Conclusion Finding the right gym may be challenging at first, but understanding these concepts will help you determine which ones will elevate you to your highest potential as a grappler. Remember to try several gyms before deciding on your new “home” gym. Be open to new things and be humble and respectful when visiting gyms. **_See you on the mats!**_ --- # Top 5 Grapplers You Should Be Watching Right Now (June 2026) > Today, we are looking at the top 5 grapplers to look out for right now. This list is full of underrated, highly skilled BJJ grapplers, ranging from established champions to rising stars on the verge of a breakout. Source: https://www.porradanutra.com/articles/bjj/top-5-grapplers-watching-right-now · Updated: 2026-06-13 Today, we are looking at the top 5 grapplers to look out for right now. This list is full of underrated, highly skilled BJJ grapplers, ranging from established champions to rising stars on the verge of a breakout. It's an exciting time to be a BJJ fan, so let's dive into what makes these grapplers so special. ## 1. Mica Galvao [EXT_Micael Ferreira Galvão](https://www.instagram.com/micagalvaojj/?hl=en) is a 22-year-old BJJ legend. His father is Melqui Galvao, a black belt in jiu-jitsu, and he taught BJJ to his son at a very young age. Mica has been dominating BJJ ever since he has been able to compete. Mica won the 2024 ADCC championship and will be defending his title in Krakow this September. During his career, he has won many championships; some of his most impressive ones include: - WNO Champion - ADCC Champion - IBJJF World Champion - IBJJF Pan Champion Mica Galvão has made #1 on this list simply due to his legacy and his prevalence in the current BJJ scene. He's also called out Pedro Marinho to challenge him for his light heavyweight title. If he were able to pull this off, this would be an unprecedented feat at his age. ## 2. Max Hanson [EXT_Max Hanson](https://www.instagram.com/maxhansonbjj/?hl=en) is a 28-year-old Canadian BJJ Menace. Training under Dante Leon at Adamas, he has been a top pick ever since he won two bronze medals at IBJJF World No-Gi and Pan No-Gi as a brown belt. Afterwards, he was promoted to black belt by Leon in December 2022. This year, he reached the finals at the 2026 ADCC West Coast Trials, beating Michael Liera, but lost the final to Michael Sainz by decision. Max Hanson is one of the best BJJ athletes in the world right now; his most impressive achievements include: - IBJJF Pan Champion - Enigma Invitational Champion - IBJJF American Nationals Champion - ADCC East Coast Trials Runner-up Max Hanson made #2 on this list because of his overall consistency in his career and an impressive track record. He is actively participating in tournaments and even does tutorials on his private Patreon. ## 3. Gavin Corbe [EXT_Gavin Corbe](https://www.instagram.com/gavinsanity_/?hl=en), aged 26, has been competing in Jiu-Jitsu since a young age. He is often overshadowed by his older brother Deandre. Gavin is a very interesting grappler because he and his brother are in the same weight class and often are pitted against each other. He has lost multiple times to his brother, but he should not be underestimated and is still a very good grappler. He is very accomplished in BJJ and his most popular achievements include: - CJI 2 participant - Win over Owen Jones at WNO 30 - ADCC West Coast Trials bronze - ADCC East Coast Trials Runner-up Gavin Corbe makes this list because he is very early in his career and still competes at a very high level. Recently, he has quit his day job to focus solely on BJJ, and you should expect to see much more of him in the future. ## 4. Lawson Grime [EXT_Lawson Grime](https://www.instagram.com/lawsonnnng/) is one of the hottest upcomers in BJJ currently. Aged 22, he's already won multiple gold medals at regionals and actively competes in ADCC Opens. Just like Max Hanson, Lawson Grime trains at Adamas and is a very seasoned competitor. His biggest accomplishments include: - Multiple regional no-gi gold medals - Multiple ADCC Open medals - ADCC West Coast Trials participant - Multiple IBJJF Open medals Lawson Grime is quite possibly the most interesting competitor on this list. He is young for his accomplishments and is very underrated. Although not super well-known, you should remember his name because he is gaining traction fast. ## 5. Landon Elmore [EXT_Landon Elmore](https://www.instagram.com/landonelmorebjj/) is a 19-year-old BJJ up-and-comer trained under Gordon Ryan at Kingsway Jiu-Jitsu (formerly New Wave Jiu-Jitsu). His performance in EBI 25: The Lightweights in San Antonio was jaw-dropping — then-18-year-old Landon submitted all four of his opponents. That gave him the spark he needed to kickstart his career. The youngest person on this list, however, has many accomplishments: - EBI 25 Champion - Submitted Bryce Mitchell - UFC BJJ veteran - Trains under Gordon Ryan Since his victory in EBI 25, which guaranteed him a spot on UFC BJJ 3 on October 2nd, 2025, he carried his momentum into 2026. Unfortunately, he lost to Rerisson Gabriel in February of 2026 at UFC BJJ 5. Still, he deserves a good look and is still extremely young in his career. ## Conclusion That wraps up our current list of grapplers to keep an eye on this year. The sport keeps getting more competitive, with established champions and hungry newcomers clashing more often, and the gap between them shrinking fast. Whoever rises to the top, it's shaping up to be an exciting year for BJJ fans. --- # Top 5 Submissions With the Highest Finish Rates in No-Gi > Focusing on the tried-and-true submissions and using data to your advantage can make you an incredibly efficient grappler. In this blog post, we'll explore the top 5 submissions by finish rate across several different federations. Source: https://www.porradanutra.com/articles/bjj/top-5-submissions-with-the-highest-finish-rates-in-no-gi · Updated: 2026-06-11 After training techniques for hours on end, getting all the techniques right, and still losing, you may start to wonder: Am I executing the optimal submissions? Oftentimes, you find that you use an unoptimal submission method late in a match. In this article, we will cover which submissions were most common in No-Gi BJJ. ## Rear-Naked Choke(20.5%) The rear-naked choke is a classic submission technique used by almost all No-Gi competitors. It's extremely powerful in No-Gi because it doesn't rely on grips from the Gi. It works by compressing the carotid arteries, which can lead directly to a rapid submission if not defended correctly. This finish is a Porrada favourite because it's effective from white belt to black, and it will work from day one through to your absolute prime. ### What Makes The Rear-Naked Choke So Effective? These key aspects of the RNC make it extremely effective and dangerous at all levels of BJJ. - **Position of Control:** Being on the back of an opponent is the strongest and safest position to be in during a match. Applying an RNC from the back leaves the opponent in a difficult position where they are forced to fight both your hands and arms simultaneously. The RNC is extremely difficult to escape, especially when sunk in deep. - **Works in Gi and No-Gi:** The RNC works in both Gi and No-Gi, making it a highly versatile submission. It can also be applied standing, grounded, or in transition, which further adds to its versatility. - **High Success Rate:** The real reason the RNC has such a high success rate is the inability to overcome its physiological effects. You cannot tough it out — you are either going unconscious or breaking free. ## Armbar(14.9%) The armbar is one of the most recognisable techniques in BJJ. The image of an opponent's arm being stretched to the very edge of tapping is visceral and iconic. Unlike the RNC, the armbar relies on forcing a tap through pain or the risk of serious damage. The armbar works by placing extreme pressure on the elbow joint by extending the arm beyond its normal range of motion. You essentially use your entire body as leverage against one joint, which can cause significant damage if the opponent does not tap. ### What Makes The Armbar So Effective? The armbar is relatively simple yet extremely powerful. These key aspects are why the armbar ranks 2nd. - **Positional Versatility:** Not only can the armbar be executed from many different positions, but it also flows naturally from other attacks such as triangles and sweeps. - **High Leverage:** The hips in an armbar generate far more force than the elbow joint can withstand. Even larger, stronger opponents can be forced to tap if they fail to escape in time. - **Risk of Serious Damage:** During an armbar, hyperextension of the arm can damage the elbow joint directly. The technique inflicts extreme pain and can result in a dislocated elbow or torn ligaments. ## Heel Hook(11%) & Inside Heel Hook(8.2%) The heel hook is the leg attack equivalent of the armbar. There are two primary variations: the outside heel hook and the inside heel hook. The inside heel hook targets the MCL and ACL, while the outside heel hook primarily targets the LCL and the posterolateral corner. The heel hook can oftentimes be more dangerous than the armbar, due to pain not being immediately present when pressure is applied. The pressure comes primarily from the rotation of the torso while controlling the heel, but the hips and legs also play a part in securing the position. ### What Makes Heel Hooks So Effective? The heel hook can be just as, if not more, effective than the armbar. These are the primary reasons that drive the heel hook's success. 1. **Multiple Damage Points:** Both types of heel hooks can damage multiple structures of the knee and leg, including the ACL, MCL, LCL, meniscus, and the joint capsule itself. 1. **Late Pain Warning:** The structures that a heel hook targets have very few pain receptors. Oftentimes, by the time pain is felt, the damage is already done, and it may be too late to tap safely. 1. **Position Control:** Leg entanglements are extremely difficult to escape when properly established. When the attacker controls both legs, defensive options are limited drastically. The position is very stable on the ground and hard to exit. ## Triangle Choke(5.5%) Triangle chokes submit opponents the same way as rear-naked chokes, by compressing the carotid arteries and causing unconsciousness. The triangle choke does this by using your legs and the opponent's arm to create a lock around the opponent's neck and apply pressure. It shares the same advantage as the RNC in that no amount of willpower will restore blood flow to your brain. ### What Makes The Triangle Choke So Effective? The triangle choke has many features that make it dominant and a top pick for practitioners of BJJ at all levels. - **Lower Strength Requirement:** The triangle choke is driven by the squeezing of the legs combined with the opponent's trapped arm to achieve a submission or loss of consciousness. Since the legs are significantly stronger than the arms, it is much easier to apply substantial pressure. - **Extremely Difficult To Escape:** When a triangle choke is fully locked in, it becomes extremely difficult to escape. This is because your legs are completely locked around the neck while maintaining arm control at the same time. - **Multiple Improvement Methods:** The triangle choke can be adjusted at multiple points if you are not fully compressing the carotid arteries from your initial positioning. Pulling the head down, angling the hips, and pulling the controlled arm across are all ways to increase pressure. ## Rest of Submission Types(39.9%) Although the top 5 take up 60% of the submissions, there are still so many different ways to submit an opponent. Here's a list of 10 more popular ones that didn't end up making the top 5: - Guillotine Choke(5%) - Choke(4.9%) - Kneebar(4.7%) - Straight Ankle Lock(3.8%) - Kimura(2.9%) - Arm Triangle Choke(2.8) - Toe Hold(2.6%) - Outside Heel Hook(2.3%) - Darce Choke(2.2%) - Triangle Armbar(1.4%) ## Conclusion While we've covered the most common submission types, it's important to remember that proper training plays a huge part in executing each one of these effectively. Another thing to consider is that everyone's BJJ game is different, and a particular submission might simply not fit your game. Always remember to stay focused, trust the process, and keep a positive attitude about both training and competing. --- # Best No-Gi Side Control Submissions > In Brazilian Jiu-Jitsu (BJJ), the ability to control and submit your opponent from various positions is crucial. One of the most dominant positions in both gi and no-gi BJJ is side control. Source: https://www.porradanutra.com/articles/bjj/best-no-gi-side-control-submissions · Updated: 2026-06-11 Side control is one of the foundational control styles in No-Gi Jiu-Jitsu. While in side control it's one of the most stable holds you can have on an opponent. We actually have a definition and a [ART_deeper dive into the mechanics of side control located here.](/articles/bjj/what-is-side-control) This article will be focused on the submissions of side control and when to execute them. ## Why Side Control Works Side control works because your entire body is pressed against their chest, while the opponent is lying completely flat on the mat. It is an extremely advantageous position to be in because you have passed their guard and left them virtually immobilized. In our other article, we went over how to escape side control and other common variations. ## Best No-Gi Side Control Submissions ### Kimura The kimura is a very powerful shoulder lock that comes naturally from the side control position. - **Setup:** Grip the opponent's wrist and push it flat down onto the mat next to their hip. Slide your other hand underneath their bicep and grab the wrist of your opposite hand to create a lock. - **Execution:** Once the lock is secure, pull their elbow towards your chest. This will cause extreme pain, and they will tap. ### Americana The Americana and the Kimura are very similar. They both twist the arm, however, in opposite directions. - **Setup:** Pin the opponent's wrist flat on the mat next to their ear. Drag their elbow to their body as close as you can, then slide your other arm under their bicep and create a lock. - **Execution:** Once you have the lock, it works the same as the kimura. Twist the arm, and the opponent should tap. ### Arm Triangle Choke The arm triangle choke is a blood choke, which makes it especially powerful. If an opponent doesn't tap, they will pass out. - **Setup:** From side control, use your head to force their arm across their neck. From there, slide your hand under their neck and grab your other bicep. - **Execution:** Once you have the lock, it is only a matter of applying pressure. Squeeze your arms together and drive your shoulder into their neck to tighten the choke. Another favorite of mine, the arm triangle. Similar to the submissions above, it is very simple and has a high success rate. The only issue with this submission is how easily you can wear out your grip. But if you cannot seem to submit your opponent, you can transition to other positions easily. ### North-South Choke Another blood choke, though a bit different from the arm triangle, as the North-South Choke uses the North-South side control variation. - **Setup:** Either starting in the North-South position or transitioning to it from side control, slide your hand underneath the opponent's neck and create a lock with your other hand. - **Execution:** Once you have the lock, apply pressure by dropping your chest on their neck and squeezing. ### Straight Arm Lock (Jūji-Gatame) A hyperextension submission that attacks the elbow joint. Unlike the Kimura and Americana, which twist and damage the shoulder, this move works by straightening the opponent's arm. - **Setup:** Isolate the opponent's arm and extend it away from the body. When fully extended, pin it to the mat. Grab the wrist with both hands and keep a tight grasp while keeping their shoulder pinned. - **Execution:** Pinch their arm close against your chest and lift your hips to apply pressure to the elbow. This bends their arm backwards, forcing them to tap. ## Tips for Effective Side Control Submissions - **Maintain Tight Control:** Keep all of your pressure on either the upper body to restrict the arms and shoulders, or the lower body to restrict the legs. Side control is all about using your weight to keep the opponent pinned. - **Use Proper Technique:** No matter what submission you are going for, keep proper technique at all times. Small gaps are where smart opponents often find the upper hand. - **Stay Active:** During side control, do not keep a rigid posture; stay flexible. A common mistake is staying completely still. Remember, your goal is to maintain pressure no matter how much they move. - **Switch Submissions:** If a submission is not working, switch to an alternative. For example, if you are attempting a kimura and they won't budge, switch to an americana. - **Practice Patience:** BJJ rewards the patient. Look for your moment and try to wear the opponent out. Never rush a submission; if you have already passed guard, you have the advantage. ## Conclusion Mastering side control submissions is vital to any grappler's ground game. Alternating between these submissions gives you the flexibility you need during side control. By focusing on control, proper technique, and patience, you can add a new layer of danger to your game. Keep training, stay consistent, and see you on the mats! --- # What Is Side Control? > In BJJ, there are a lot of dominant control positions, and side control is one of the most important. In this article, we'll be diving into everything you need to know about side control, from how to assume it to how to escape it. Source: https://www.porradanutra.com/articles/bjj/what-is-side-control · Updated: 2026-06-11 In BJJ, there are a lot of dominant control positions, and side control is one of the most important. In this article, we'll be diving into everything you need to know about side control, from how to assume it to how to escape it. We will be covering it all. ## Definition What is side control in BJJ? Side control is a dominant ground position where you lie chest-to-chest with your opponent, legs out to the side, forming a T-shape on the ground. ## How Side Control Works Side control works by using your body weight to pin your opponent flat to the ground. Depending on where you establish it, whether on the upper or lower body, you can lock down a significant portion of their movement and leave them with almost nowhere to go. ## Why Side Control Is Important Side control is one of the most important positions in BJJ because it completely shifts the balance of power. Passing the guard, the ultimate defensive tool in BJJ, leaves your opponent fully exposed and without their primary means of protection. Unlike mount, where an opponent can buck and throw you off, side control is far more stable. You are pressing them into the ground with your full body weight, with very little they can do about it. ## Side Control Variations Here are some common variations you'll most likely see on the mats: 1. **Kesa-Gatame (Scarf Hold):** Instead of lying chest-to-chest, you lie on your side against their chest, wrapping your arm around their neck and trapping both their head and one arm. 1. **Twister Side Control (Reverse Side Control):** Similar to the scarf hold, but your body faces their legs rather than their head and arms, allowing you to isolate the legs and heavily restrict movement. 1. **North-South Position:** Chest-to-chest, but your body extends past their head in the opposite direction, pinning the entire upper body and leaving them with very little room to work. ## Submissions from Side Control From side control, you can execute many submissions; we will only list the 2 common shoulder lock ones, as they are the easiest to execute in a standard side control. We have a more in-depth article on [ART_side control submissions located here.](/articles/bjj/best-no-gi-side-control-submissions) 1. **Americana Lock:** From side control, pin their wrist flat next to their ear. Slide your other arm under their bicep and grab your own wrist to lock the arm in place. Drag their elbow down to their ribs to take away any straightening room. Keeping their hand pinned to the mat, rotate their elbow like a paint roller until they tap. 1. **Kimura:** The kimura works the same way as the americana, except the shoulder rotates in the opposite direction. Grip their wrist and drive it into the mat near their hip, then thread your other arm around their bicep to create the lock. To finish, pull their elbow off the mat and into your chest while maintaining the lock. ## How to Escape Side Control The moment you get pinned, position your arms to protect yourself. Do not let them flatten your head or crush your chest. Keep your forearm across their throat when they close the distance, cutting off their ability to settle. You cannot escape until you get the pressure off your chest, so drive your feet flat into the ground and thrust your hips upward. Once you create space, push your hips back to widen the gap. Fill it immediately with your knee and work your way out of side control. ## Tips For Holding Side Control The key to maintaining strong side control is hip control. The most reliable escape for anyone trapped underneath is lifting their hips to create a gap, so your priority is shutting that down. Stay active, constantly adjusting your pressure and weight distribution. Sink your weight into them, fluid and heavy, not stiff and static. ## Conclusion Side control is a staple of Jiu-Jitsu and works in both Gi and No-Gi. Everyone should learn the mechanics of side control just in case they find themselves trapped in one. Make sure to stay consistent and keep learning. See you on the mats! --- # Top 6 Best Rash Guards for Jiu Jitsu (2026) > Rash guards are arguably the most important piece of gear you'll have as a BJJ practitioner. So shouldn't you get the best of the best? In this article, we are going to cover the absolutely best rash guards money can buy, as well as some very good budget options. Source: https://www.porradanutra.com/articles/bjj/best-rash-guards · Updated: 2026-06-11 Rash guards are arguably the most important piece of gear you'll have as a BJJ practitioner. So shouldn't you get the best of the best? In this article, we are going to cover the absolutely best rash guards money can buy, as well as some very good budget options. ## Top 6 Best Rash Guards on the Market We won't be ranking them over one another because each has its pros and cons, but we will explore what gives each a spot on this list. ### Elite Elite Sports was founded in 2015, with the primary goal of creating affordable, high-quality, competition-compliant BJJ gear. They offer more than just rash guards, including belts, GIs, and even training dummies. Their brand is one of the most recognized in the BJJ space, so you've likely seen Elite rash guards worn at competitions or in gyms. Let's dive into exactly what makes Elite a dominant player in our best rash guard lineup. **Pros:** - **Affordability:** Elite is easily the best bang for your buck on this list. Their rash guards are often priced below or around 20 dollars, and they provide fast shipping as well. - **Durability:** People often use their rashguards for months and even years, depending on the usage. Expect a lifespan of around 3-18 months, and adjust to your training frequency. - **IBJJF-Legal:** You'll see grapplers at every level using Elite sports rashguards. From white belts to black belts, they offer competition legal gear. **Cons:** - **Inconsistent Sizing:** A common problem reported by customers is that the sizing chart is incorrect. While most people have a good experience, you should double-check the sizing chart before purchasing. - **Not a Pro-Level Brand:** While they are great for beginners, they often don't offer the highest quality. There are other brands on this list with far higher quality, and if you compete at a high level, you should consider investing in something high-quality. ### Sanabul Sanabul is based in the US and their primary goal is to make pro-level BJJ gear at accessible price points. They are trusted by professionals like Max Holloway and Sean O'Malley, and are very dominant on Amazon's storefront. **Pros:** - **Excellent Value:** Sanabul offers pro-level rashguards at a fraction of the cost, making them a perfect option for people just breaking into the higher levels of competition. Their rash guards vary in price, some starting at 40 dollars and higher-end limited edition ones often costing over 80 dollars. - **100% Cotton:** Unlike other brands, Sanabul offers a 100% cotton rash guard; other brands use a polyester blend to save money. This also helps with the shrinkage that often happens to rash guards. - **Strong Customer Ratings:** Sanabul has some of the best ratings out there, as far as their customer support and return policy. **Cons:** - **Boring Design:** Sanabul's rash guards often have limited or zero visuals on them. They have gotten much better with this over the years, but they still just offer small visuals and sometimes interesting color designs. - **Not Top Tier:** Although their gear is competition legal, it is not the best of the best. There are much better options for high-end rash guards on this list. ### Gold BJJ Gold BJJ was founded in 2016 and is based in San Diego, California. They have provided equipment for over 250,000 customers. Considered a high-quality, professional-level gear, focused directly on Brazilian Jiu-Jitsu, they do not offer any boxing or Muay Thai equipment. Gold BJJ is one of the most dominant manufacturers in the BJJ equipment space. **Pros:** - **Highly Durable:** Gold BJJ has notoriously high-quality rash guards, often being the gold standard for BJJ equipment. - **Great Customer Perks:** Gold BJJ offers insanely good perks for almost all the items they create. Orders over $75 ship for free and provide very generous customer support that often will replace equipment after years of wear and tear. - **True-to-size:** Their products have a good reputation for generally fitting as they are supposed to according to their sizing chart. This is extremely helpful because you know exactly what you are getting when you purchase from Gold BJJ. **Cons:** - **BJJ Only:** Gold BJJ strictly specializes in BJJ equipment, which can be a pro, but also is negative if you are trying to get more than just a rash guard or gi. - **Higher Price:** Although they have great benefits, the prices are pretty steep. Rash guards easily cost over $40 with Gold BJJ. ### Shoyoroll Shoyoroll was founded in 2006 by Vince Quitugua and has risen to prominence due to its deep roots within the BJJ community. The brand's name is actually a play on words with "show your roll", which emphasizes their commitment to the game. In 2023, Shoyoroll won "Brand of the Year" at the JitsMagazine BJJ Awards and has gotten a ton of collaborations since then. **Pros:** - **Quality Construction:** The best of the absolutely best, notoriously high grade and sought after. The fabric is tough enough for pinching and pulling across hundreds of matches. The highest quality rash guard on this list. - **Made in California:** Their Top Rankin series is proudly made in California, which is definitely a pro for those who care a lot about manufacturing in the USA. - **Prestige/Aesthetic:** Shoyoroll's high-quality rash guards often become collector's items because they are released in limited supply. **Cons:** - **The Hype:** The hype around Shoyoroll often makes even a basic rash guard extremely expensive. - **Availability:** Shoyoroll almost always sells out very quickly, so it can actually be difficult to get your hands on a rash guard. ### Hayabusa Hayabusa was founded in 2006 and is based in Kingston, Ontario, Canada. The brand produces rash guards but also offers other types of combat sports equipment. Hayabusa has a strong connection to MMA, and they strive for high quality with all their products. Notably, they are worn by Georges St-Pierre, who is widely recognized in the UFC community. **Pros:** - **Comfort:** Customers report their rash guards are seriously some of the most comfortable you can buy. - **Tiered Pricing:** Hayabusa has multiple price points when it comes to rash guards, which give it an edge over companies like Shoyoroll. - **Trusted by Pros:** Multiple high-level athletes wear Hayabusa, so its quality is good enough for the best of the best. **Cons:** - **Mid-Tier Compression:** If compression is important for you in a rash guard, you might want to look for some other options. - **Not Purely BJJ:** Hayabusa is more well-known for other equipment, not just BJJ gear. If you are looking for a company focused primarily on BJJ, there are better options. ### Tatami Based in the UK, Tatami's claim to fame is the widest selection of BJJ equipment out there. Although originally a BJJ gear company, they have also branched out into boxing, judo, and wrestling. They have a strong global following and are deeply embedded in the BJJ community. **Pros:** - **Excellent Value:** Tatami Fightwear has mastered the price-to-quality ratio. Their prices absolutely match the amount of value you get. - **Good Customer Service:** Tatami's reviews speak for themselves; multiple customers report insanely good customer service. - **BJJ-First Identity:** Unlike Hayabusa, Tatami focuses directly on BJJ gear and equipment before all of their other products. **Cons:** - **Inconsistent Sizing:** Customers report inconsistent sizing, especially on the women's pants and shorts. - **Return Policy:** Tatami has a notoriously strict return policy; however, if you have bought things from Tatami before, you know exactly what to expect. ### Honorable Mention: Fit Mint Fit Mint is a rash guard company that specializes in a special blend of material, which has gained it a spot on this list. They use a 45% cotton, 45% aloe vera, and 10% elastane. This material is remarkable because their rash guards are insanely breathable and have anti-microbial properties. A small issue with their rash guards is durability. There have been multiple reviews of the rash guards starting to unravel at certain seams. However, they do have great customer support and a good return policy. ## Conclusion Rash guards are the most important piece of equipment that any grappler needs. It protects you from mat burn and bacteria through skin contact. Choosing a good rash guard can be difficult because each company has its own pros and cons. Hopefully, this article serves as a general overview of all the best rash guard options out there. Remember to stay positive and adaptable to whatever you encounter in BJJ. See you on the mats! --- # Elite Sports Jiu Jitsu Rash Guards Review > I received the Jiu-Jitsu rash guard for review free of charge, but we will do so in an unbiased and honest manner. So let’s decide whether they are worth buying. Source: https://www.porradanutra.com/articles/bjj/elite-sports-jiu-jitsu-rash-guards-review · Updated: 2026-02-14 ## 1. Disclaimer I received the [Jiu-Jitsu rash guard](https://www.elitesports.com/collections/brazilian-jiu-jitsu-bjj-nogi-rash-guards) for review free of charge, but we will do so in an unbiased and honest manner. So let’s decide whether they are worth buying.   ## 2. How Do Our Gear Reviews Work? I don't do a full review of any Jiu-Jitsu gear until I have really used the thing. This means that I am going to spar and roll in it. I am going to do some weight training and circuit training in it, wash it a few times to see if it shrinks, and then give you a complete review. ## 3. Key Features of Elite Sports Rash Guards: Are They High Quality? Before reading the review, you should know what makes a rash guard high-quality. The key features are given below: - A material thick enough to prevent pilling. - Fabric blend of polyester and spandex. - Does not shrink after washing. - Flatlock stitching. - Rubber waistband. - Ink is dyed into the fabric for printing, preventing cracking or peeling over the long term. Now, let’s see whether Elite Sports rash guards have all the above features. - The rash guards are made of high-compression fabric. This compression improves your blood flow and muscle recovery, helping with your grappling. - It is a blend of 13% spandex and 87% polyester.  - It is lightweight yet sturdy, with moisture-wicking technology to absorb sweat during grappling.  - It features flatlock stitching to reduce wear and tear and anti-slip rubber waistbands.** ** You can check all these features on their website under rash guards. So you can see they meet all the requirements for a high-quality rash guard.   ## 4. My First Impression After Receiving Elite Sports Rash Guards My first thoughts after receiving elite sports rash guards are given below: - The rashgard has thicker ridges at the bottom. I believe that will help it stay in place while you're wearing it. - The logo looks like embroidered, which again is better and does not peel or crack over time. - This stuff is significantly more substantial (like thicker). I have dealt with bargain-style equipment before. That was always really thin and a very poor first impression. - The stuff is better than I expected, given the prices on their website. - So initially, it feels pretty good. - The only issue some might have at first glance is with the small white desiccant balls. These are used to absorb moisture and protect the product from contamination. Some people believe them to be very poisonous and harmful to even touch. But these are just myths, and you do not have to worry about them. For care, use gloves or a rough cloth to handle them, then dispose of them in the bin. But that is only the first impression after receiving the rash guard package and unboxing it. Now, let’s check how well they can perform after wearing them.   ## 5. My Thoughts After Wearing Elite Sports Rash Guards My first thoughts after wearing elite sports rash guards are given below: - It feels pretty good to wear initially. - No weirdness in the armpits, which is always a concern. - Fits nice on the neck and there is no discomfort. Sometimes, if they fit too well in one area, they don't fit well enough in the other. But they feel really nice to wear. - I am wearing a small in both, and the shorts are actually a little snug. Maybe they run a little bit small, but they still fit me. - The drawstring is actually pretty interesting. It is big, thick, round, and of a higher quality than a shoelace. But some grapplers don't need the drawring so that depends on you. - We got a mouthguard pocket, which some people use and some don't. - Most grapplers do not want their bellies showing while wearing a rash guard, and Elite Sports has done a great job with this. Their rash guards cover your belly really well. - Their hem is much thicker than that of any other rash guard. - The bottom of the rash guard stays in place when you pull it down. You can feel it grabbing hold of you.   ## 6. Review After Washing Rash Guards Many Times - I have passed the shorts and the rashguards through a ton of washes. They are holding up pretty well. They do not shrink in size because they are preshrunk. - I had no issues with threads or pilling.   ## 7. Elite Sports Jiu Jitsu Rash Guards: Final Thoughts - The [Elite Sports Jiu Jitsu rash guards](https://www.elitesports.com/products/elite-sports-standard-black-short-sleeve-brazilian-jiu-jitsu-bjj-rash-guard) are an awesome option, especially for beginners, thanks to their budget-friendly price. - If you are looking for an inexpensive option, you should buy them. - Or maybe you are just starting out and don't want to spend a ton of money on something that's essentially a hobby; their rash guards are a great choice. - Despite a much lower price, they are delivering great quality. - They fulfill all requirements of IBJJF. --- # How You Can Be More Consistent in BJJ > Let’s face it—combat sports are tough, and Brazilian Jiu-Jitsu (BJJ) is no exception. Many beginners struggle with motivation and progress, and studies show that a significant percentage quit within the first 6–12 months. Source: https://www.porradanutra.com/articles/bjj/how-you-can-be-more-consistent-in-bjj · Updated: 2025-01-08 Let’s face it—combat sports are tough, and Brazilian Jiu-Jitsu (BJJ) is no exception. Many beginners struggle being consistent in BJJ, and studies show that a significant percentage quit within the first 6–12 months. If you’ve ever felt frustrated, worried about injuries, or doubted your progress on the mats, this guide is for you. By following these tips, you’ll stay consistent and enjoy your jiu-jitsu journey! ## 1. Create a Weekly Plan Take a close look at your schedule and decide when you’re available to train. Adjust the length of your sessions based on your free time: train for 2–3 hours on flexible days, or squeeze in 30 minutes to an hour when you’re busier. **Example:**
If you’re a college student, you might only have time on Friday afternoons and weekends. Check your gym’s class schedule and plan accordingly. Treat these sessions as unmissable appointments to be more consistent in BJJ. ## 2. Set Weekly Training Goals Setting specific goals helps you stay motivated and gives you a sense of accomplishment. Adjust your goals based on your experience level. - **Beginners (White Belts):** Focus on broad goals, like learning foundational positions (guard, side control, mount) or improving posture during rolls. - **Intermediate (Blue/Purple Belts):** Work on refining techniques, such as sharpening your guard passes or escapes from bottom positions. **Example:**
One week, focus on defending guard passes by improving your frames and hip movement. The next week, shift to offense, working on sweeps or submissions from guard. The aim isn’t perfection—it’s about gaining experience and confidence. ## 3. Prioritize Diet and Sleep Your body needs fuel and recovery to keep up being consistent in BJJ training. **Diet:** Aim for [nutrient-dense foods](/articles/nutrition-wellness/the-most-nutrient-dense-foods-you-need-in-your-diet). For example, swap out processed snacks like chocolate bars for healthier alternatives like bananas or nuts. **Sleep:** Sleep is even more crucial than diet for recovery. Aim for at least 7–8 hours per night. If you’re falling short, adjust your bedtime routine to prioritize rest. ## 4. Train Smart to Avoid Injuries Injuries are one of the main reasons people stop training. Prevent them by being mindful of your pace during rolls. Communicate with your training partners. If someone is going too hard, politely ask them to ease up. Pay attention to your body—if you feel pain, stop immediately. If you’re prone to mat burn or joint pain, consider supplements like collagen for joint health and [vitamin D](https://porradanutra.com/blogs/nutrition-and-wellness/vitamin-d) for bone strength. Consult a healthcare professional for personalized advice. ## 5. Find the Fun in Training Whether you’re training for fitness, self-defense, or competition, remember that BJJ is a game. Don’t be discouraged if you’re not progressing as quickly as you’d like, improvement takes time. ### Focus on enjoying the process: Celebrate small victories, like executing a sweep or surviving a tough roll. Socialize with your teammates—having friends at the gym makes training more enjoyable. ## Conclusion Consistency in BJJ is the key to success. By creating a schedule, setting achievable goals, maintaining a healthy lifestyle, and finding joy in the process, you’ll build a sustainable routine that leads to long-term improvement. So, don’t stop, and always keep rolling! What’s your plan for this week? Write it down and start building consistency --- # How Much Conditioning You Should Be Doing For Jiu Jitsu > The amount of conditioning you should be doing and what kind depend on where you are in your training. Source: https://www.porradanutra.com/articles/bjj/how-much-conditioning-you-should-be-doing-for-jiu-jitsu · Updated: 2025-01-03 The amount of conditioning you should be doing in jiu jitsu and what kind depend on where you are in your training. Different scenarios require different forms of conditioning. ## Off-Season Training If you do not have a competition coming up, consider it the off-season. Planning these off-seasons will maximize your results during this time.   In this time frame, 3-4 months before you plan on competing again, focus on strength and technique. You should not be doing hours of hard rolls to increase your cardio at this time. To maximize strength, create a lifting plan and a diet plan to be in a calorie surplus for at least 2-3 months. Ideally, you should "bulk" for up to 6 months, but that is not realistic in many cases. Most active competitors compete once every couple of months. If you do not know how to put together a lifting plan based on your goals, [we cover many different topics about lifting here.](/articles/lifting) ## Pre-Competition Conditioning and Training (1-2 Months Away) If you have a competition coming up, it's time to taper down the strength training and increase aerobic conditioning. This means more hard rolls, and for more time. The goal is to maximize cardio during this period.   Your conditioning in jiu jitsu can be used as a serious weapon. During the off-season, focus on drilling, softer rounds, and fewer live sessions to refine your technique. Before competition, reduce drilling and increase live rounds. These can be rounds from neutral positions or situational live rounds from positions like side control, mount, front headlock, etc. The more live rounds, the better. This prepares you for competing more effectively. Find a good training partner during this time. This person might not be your usual training partner if they are not near your weight and skill level. An evenly matched partner is ideal for competition training camp. When you are approaching a competition, typically stay in a calorie deficit or maintenance, so there is not much room to build significant strength in less than 2 months. Focus your efforts on your gas tank. ## Conclusion Your training falls into two main phases: off-season and competition preparation. It's crucial to treat each phase differently and train accordingly. If your gym does not conduct a training camp before competitions or you are competing outside of your gym and want to know how to prepare, we are releasing an article on training camps very soon.   We will also go into further detail in our newsletter, so sign up and stay tuned! **_See you on the podium!**_  --- # The Myths and Claims of BJJ: What’s True or False? > There are so many myths about jiu-jitsu that seem like fact, and there are several truths that are oftentimes less known. Source: https://www.porradanutra.com/articles/bjj/the-myths-and-claims-of-bjj-whats-true-or-false · Updated: 2025-01-20 I remember back in grade school, when a former friend of mine told me that BJJ was a “fake sport” and that he could easily beat up any jiu-jitsu athlete. He had never done a sport, but he got into fights pretty often and won a brag-worthy amount of them. However, when it came time to fight an actual, trained individual, he got absolutely steamrolled. We went to this martial arts gym in the middle of nowhere in Ohio, and when it came time to do live rolls, he decided to challenge the best guy there. You can already imagine how that turned out. Within 20 seconds from the start of the match, he got submitted with a rear-naked choke. His ego was shattered, and from that point forward, he thought twice about belittling BJJ. As you can see, people have some misconceptions of BJJ. There are so many myths about jiu-jitsu that seem like fact, and there are several truths that are oftentimes less known. In this blog, we will tackle several BJJ myths and determine whether they are FACT or FICTION. ## Claim #1: BJJ is easy and not intense While BJJ can seem calm and calculated at times, it can be very intense and competitive. In a BJJ match, grapplers are constantly looking for submissions and new positions to get into. This can result in a scramble, which is a situation where grapplers quickly move around to dominate their opponent. **Verdict:** False. BJJ can be pretty intense. ## Claim #2: BJJ can help you in a street fight Street fights are nasty. You generally should avoid these conflicts as they can result in life-long damages or death if all goes south. But what if you are forced into a corner? Can BJJ be of any use in these scenarios? It depends on the situation you’re in. You have to really bank on your opponent making a mistake and taking advantage of the slip-up. For example, if they’re just mindlessly throwing punches, you can grab one of their arms and drag them to you and get a submission from nearby. This is very situational and may carry certain risks though. **Verdict: **True, but you have to be tactical as things can easily go the wrong way. ## Claim #3: BJJ is one of the best ways to stay fit If you’ve grappled for a considerable amount of time (1-3 months), you know how sweaty rolls can get. BJJ is actively engaging in cardio and [muscle growth](/articles/lifting/the-best-reps-and-sets-to-smash-your-goals). You are using every muscle in your body as you grapple, which burns a ton of calories. Just an hour long BJJ session of moderate intensity will burn around 240–480 calories for a person weighing 200 lbs (91 kg). BJJ also produces endorphins after each session, which promotes good mental health. This is why you may feel relaxed and satisfied after training (similar to a runner’s high). **Verdict:** True. There is no disputing the effectiveness of jiu-jitsu in regards to general health. ## Claim #4: BJJ is a dying sport The rise of jiu-jitsu cannot be understated. Over the years, interest in the sport has risen worldwide. This rise in prominence can be attributed to organizations like UFC streaming BJJ matches on their subscription services. The influence of creators like [Craig Jones](https://en.wikipedia.org/wiki/Craig_Jones_(grappler)) and [Mikey Musumeci ](https://en.wikipedia.org/wiki/Mikey_Musumeci)has also broadened the sport’s audience through their use of entertaining and engaging content. **Verdict:** False. BJJ is one of the fastest growing sports right now with no sign of it stopping any time soon. ## Conclusion BJJ is a relatively new sport, so it makes sense that there are some things people take as fact just based off a lack on information. That’s why it’s important to always verify any belief you see on the internet. After all, knowledge is power. So if you have knowledge that’s just wrong, you’re powerless! **_See you on the mats!**_ --- # The Hidden Benefits of BJJ > Most people think training BJJ is just about increasing fitness and skills. However, there are so many hidden benefits to training BJJ. Source: https://www.porradanutra.com/articles/bjj/the-hidden-benefits-of-bjj · Updated: 2025-01-08 From when I started training jiu-jitsu to now, I’ve experienced many benefits, some of which I expected, and many of which I did not. Most people think training BJJ is just about increasing fitness and skills. However, there are so many hidden benefits to training BJJ.   ## Hidden Benefits of BJJ  - Increased confidence - Testosterone Boost - Strength Increase - Facial Improvement - Improved Physique   Now let's get into the details. ## #1 Increased Confidence For me, this was the biggest one. I was moderately confident growing up and into adulthood, but it was never grounded in truth. Deep down, I always knew my confidence lacked a foundation, I had no ability to protect myself or back up the way I thought about myself. When I started training BJJ, all that changed. Just kidding! In reality, my confidence actually got worse at first. For the first 3–6 months of training, I realized just how helpless I was to defend myself. Yet, after training for an extended period and competing in tournaments, I found a source of true confidence I’d never had before. And this time, it was founded in (some) truth. ## #2 Testosterone Boost This was something I had no idea about until I started training and did some research. As it turns out, [intense competition significantly boosts testosterone.](https://pmc.ncbi.nlm.nih.gov/articles/PMC5726082/) This benefit has carried over into so many areas of my life: increased gains in the gym, more energy, and a general sense of vitality. ## #3 Strength Increase When I first started, I was focused on learning a new skill. I didn’t realize my gym gains would also improve from training BJJ. Now that I’ve been training for years, it makes sense, given the amount of isometric holds involved in grappling. These strength gains have been most noticeable in my back, biceps, triceps, and forearms. I haven’t personally seen significant strength increases in other areas. But, the benefits in these muscle groups have been impressive. ## #4 Facial Improvements This one was a very unexpected hidden benefit of training BJJ. I’ve always struggled with facial bloating and how soft my features looked. I thought this was just the way I was built and moved on. But after training for a while, I noticed very significant changes in my face. Likely due to the amount of sweating during BJJ, the [testosterone boost](/articles/nutrition-wellness/what-you-need-to-increase-testosterone-production), and fat loss, I saw improvements in facial bloating and structure. My cheekbones became more visible, my jawline sharpened, and I even developed the “hollow” cheek look. Definitely a nice bonus. ## #5 Improved Physique It’s no secret that training jiu-jitsu helps you lose fat. The workouts are intense and last for extended periods of time. But what I didn’t realize was how much BJJ would improve my physique. I’d always focused on bodybuilding through my teens and 20s, but I struggled to build the physique I wanted. After training BJJ for a while, I started noticing significant improvements in areas I’d always struggled with. Like my shoulders, chest, and quads. This could be due to the testosterone increase from competing, but it was a game-changer for me. ## Conclusion There are countless hidden benefits to BJJ, and these are just a few of the most noticeable ones. If you haven’t started training yet and are considering it, we urge you to get on the mats! Find a local gym or gather some friends to train and create your own space. Don’t miss out on the huge benefits of training BJJ. **_See you on the mats!**_ --- # What is Ecological Training and why is it important? > There are tons of different training methods out there: drilling, situational live, games, etc. But there are only two major sects of training: Drilling and Ecological. Source: https://www.porradanutra.com/articles/bjj/what-is-ecological-training-and-why-is-it-important · Updated: 2025-07-21 There are tons of different training methods out there: drilling, situational live, games, etc. But there are only two major sects of training: Drilling and Ecological. Drilling is back-and-forth practicing of techniques in a sequential manner. Ecological, on the other hand, is the exact opposite, strict constraint-based training via live matches, games, and dynamic scenarios. They exist on opposite ends of a spectrum. Today, we’re going to go deep into what Ecological Training is, why it’s important, and where it should fit into your routine. ## What is Ecological Training? Ecological training, by definition, is **strict constraint-based training**. As stated before, it exists on a spectrum. Certain methods, like situational live, are closer to ecological than drilling, but are not purely ecological. An example of pure ecological training would look like this: - Starting Position: Smash half guard
 - Top Player
 **Win Condition: **Pass the guard using a leg pommel or knee slice while maintaining upper body control
 → If the top player loses upper body control, reset. - Bottom Player **Win Condition:** Get to full guard or sweep from the bottom Switching on win In this scenario, you have strict rules in place: the top player can only pass using two specific techniques and must maintain upper body control. This training format would be very close to, if not entirely, pure ecological training. ## What is the Benefit of Ecological Training? Ecological training is powerful for many reasons: - Increase in problem-solving ability - Increase in general grappling ability - Development of “soft skills” or grappling instincts - More fun than the other end of the spectrum, pure drilling These attributes are hard to develop through drilling alone. However, like most things in life, ecological training is best in moderation. You can’t rely on it exclusively, because it also comes with some downsides: - Lack of technical refinement - Requires more mental effort - Requires more physical effort - Harder to recover from on a day-to-day basis You cannot train ecologically every day without consequences. There needs to be a sprinkle of drilling in your routine. ## So What Should You Choose? Drilling or Ecological? The answer: **You need both.** Both are valuable, reliable ways to improve, each with unique benefits and limitations. They complement each other perfectly. Our recommendation is to balance your Drilling and Ecological training based on your current skill level with the position or move you're working on. - If you aren’t very confident with armbars, drill them more than you train them ecologically. - If you’re already proficient with the D’arce choke and want to refine it further, lean more into ecological training. ## Conclusion Ecological training is strict constraint-based training done through situational live matches, games, and other dynamic formats. It has significant strengths and weaknesses, just like drilling. The amount of each that you do should depend on your skill level with the technique or position you're focusing on. Moderation is key. Balance your training style based on context. **_See you on the mats!**_ --- # When to Choose Between Drilling and Ecological Training in BJJ > There’s a lot of debate in the grappling world about drilling vs ecological training. Some grapplers, like Mikey Musumeci, are strongly pro-drilling. Others, like Kyvann Gonzalez, are very much in favor of ecological training. Source: https://www.porradanutra.com/articles/bjj/when-to-choose-between-drilling-and-ecological-training-in-bjj · Updated: 2025-07-25 There’s a lot of debate in the grappling world about drilling vs ecological training. Some grapplers, like [Mikey Musumeci](https://www.tapology.com/fightcenter/fighters/217258-mikey-musumeci), are strongly pro-drilling. Others, like [Kyvann Gonzalez](https://www.youtube.com/watch?app=desktop&v=I5ZaYoz7VH0&t=0s), are very much in favor of ecological training. So, what’s the answer? Which one should you choose? The quick answer: **both.** We’ll break down the longer answer below. ## Drilling vs Ecological: Pros and Cons Both training methods have clear pros and cons. Each one has its place, depending on what you are trying to learn or improve. ### **Pros of Ecological Training:** - Increases problem-solving ability - Improves general grappling ability - Develops “soft skills” or grappling instincts - More fun compared to pure drilling ### **Pros of Drilling:** - Builds technical skill and precision - Low physical and mental stress - Works well for all skill levels - Provides a safe environment for practicing risky positions The cons of each method are often the opposite of the other method’s pros. For example, one of the cons of ecological training is that it does not build technical skill as effectively, which is one of the strengths of drilling. These two methods are on opposite ends of the training spectrum when used in isolation. ## So which do you choose? **You should mix both, depending on your skill level with the technique or position **you want to work on. Here are three examples: ### 1) Brand New to a Technique Start with drilling only. You need to understand the key steps that lead to success before you can add live resistance. This initial drilling phase doesn’t have to last long. Once you are comfortable, you can transition into games (ecological) based on the position. **Example game: **One person starts in front headlock with the goal of getting a d’arce finish. The other person’s goal is to escape or reverse the position. Switch roles when someone scores or achieves their goal. ### 2) Intermediate Skill with a Technique At this stage, you likely need less drilling. Drilling can be part of your warmup. After that, you can move on to specific ecological games using the position. ### 3) Very Comfortable with a Technique If you are already confident with the technique, you can focus on less constrained training. Situational live matches are best here, with an emphasis on hitting the technique under realistic conditions. Your training partner will not have a fixed goal, and they won’t know what you are working on, making it feel more like a real match. For example you can start from a more ambiguous position like standing, front headlock, half guard, etc. **Summary:** - New to a technique/position → More drilling - Solid with a technique/position → More ecological games - Very good at a technique/position → Situational live, focusing on getting the specific technique you want ## Conclusion **Both drilling and ecological training are essential. **The key is knowing when to use each method based on your experience with the move or position. A healthy balance between the two will lead to better overall grappling. --- # Jiu Jitsu Grappling Styles: Which one do you have? > In the world of BJJ, everyone has their own grappling style. This guide will discuss the most common styles, what their strengths and weaknesses are, and which style suits you the most. Source: https://www.porradanutra.com/articles/bjj/jiu-jitsu-grappling-styles-which-one-do-you-have · Updated: 2024-10-29 In the world of Jiu Jitsu, everyone has their own grappling style. This guide will discuss the most common styles, what their strengths and weaknesses are, and which style suits you the most. BJJ, of course, is a highly dynamic sport. These jiu jitsu grappling styles are not 100% concrete, but they will give you a good rundown of what you can implement to your grappling and what you should look out for. ## 1. The Guard Player Guard players are notorious for their bottom game focus. They excel at playing on their back and choosing from a wide arsenal of guards to control and submit their opponents. ### **Pros:** - Strong defense: Playing guard allows you to defend while setting up sweeps or submissions. - Submission opportunities: Many guards create openings for submissions (triangles, armbars, omoplatas). - Control: Good guard players can control opponents even from the bottom. ### **Cons:** - Top player advantage: In tournaments, being on the bottom sometimes gives the opponent an advantage if they can maintain pressure. - Energy-intensive: Keeping guard and defending passes can be tiring, especially against pressure-heavy passers. - Limited offense without sweeps: You may get stuck if you're unable to sweep or submit. ## 
2. Wrestler Wrestler archetypes are highly regarded in BJJ gyms and competitions. And for good reason, a solid wrestler can neutralize a match very quickly. This makes it one of the most dangerous jiu jitsu grappling styles you can face.   The stand up game of a wrestler is extremely hard to defend, especially for those who have no previous wrestling experience. The opponent that scores the takedown first in a match has an 80%+ chance of winning. This gives wrestlers a huge advantage. However, there are major set backs to wrestling types. ### **Pros:** - Strong takedowns: For obvious reasons, wrestlers almost always have very strong takedowns relative to the BJJ community. - Great scrambling / wrestler senses: On top of strong takedowns, wrestlers also tend to be great scramblers. This is due to the high volume of intense live rounds in wrestling training. - Above average athleticism: This is not universal, but those who have trained wrestling specifically tend to be more athletic. This does not necessarily mean athletically gifted. This is just a byproduct of wrestling training as it involves a lot of advanced hip movement, which is pivotal for athleticism   ### **Cons**: - Negligence of bottom game: Wrestlers tend to all have a similar achilles heel that they do not focus on ground game enough. So, they are very vulnerable to submissions and sweeps when attacking bottom. - Gasses out quick: Most times, wrestlers gas out quickly in matches. This is due to the very high pace that most wrestler types impose on opponents. - Vulnerable to submissions: Wrestlers are good scramblers (most of the time). However, this has it’s cons as well as it leaves them open for submissions. ## 3. Submission artist Submission artists are an especially dangerous jiu jitsu grappling style. Not only for their abilities to finish their opponents, but also in their ability to disguise their archetype. With wrestlers and guard players, you know almost immediately what you’re dealing with. The stance, the wrist control, etc, you can normally tell right away. With submission artists however, there is no dead giveaway until you are being led into high paced, high volume submissions. By using gambits and purposefully giving up positions, they set their traps just as they want and give you a false sense of security. And before you know it, you’re being subbed! ### **Pros:** - Finishing ability: The biggest pro of a submission artist is as advertised, they are very good at finishing matches. - More team points: Another pro is that in tournaments, you typically get more points for submission wins rather than decision or points wins. This is huge for academies looking to capture team championships in tournament play. ### **Cons:** - Risky: As a submission artist, you will likely have to use gambits and sacrifices to get to where you want to be. This can be problematic when you have a grappler with strong defense. - Long time horizon: Another con is that it takes a while to get good at several submissions. Or if you decide to pour all your energy into 1-2 submissions, you become one dimensional.   Want to become a submission artist? [Check out our article on the highest finish rate submissions in no-gi!](/articles/bjj/top-5-submissions-with-the-highest-finish-rates-in-no-gi) ## 4. Hybrid athlete The hybrid athlete is arguably the most dangerous Jiu Jitsu grappling style. They have enough background in wrestling to have a set of strong takedowns. Along with a solid ground game, the hybrid is an archetype typically only beaten by some sort of submission artist. The hybrid can take you down easier than most, but also has strong enough fundamentals and defense to hold their own on the ground. However, the hybrid typically has a wide range of knowledge, but not as much depth. So someone with a specialist style can thwart the hybrid by using their depth of knowledge in a certain area of the game. ### **Pros:** - Versatile Skill Set: A hybrid athlete has proficiency in both takedowns and groundwork, giving them multiple options to control the match, whether standing or on the mat. - Adaptability: The hybrid can adjust their approach depending on their opponent’s strengths, switching from striking to ground control to maintain an advantage. ### **Cons:** - Master of none: The hybrid’s broad knowledge often lacks depth in any specific area, making them vulnerable to specialists who can outmaneuver them with advanced skills in certain positions or techniques. - Increased Mental Load: Balancing multiple disciplines requires hybrid athletes to constantly make decisions about the best approach in the moment, which can lead to errors under pressure. ## Conclusion While this is not meant to put every grappler in a box, it is an interesting idea to look at the general spectrum of jiu jitsu grappling styles. The more you understand the game, the better you will be. Explore who you want to be as a grappler, and instead of being limited by false beliefs, pursue the archetype you desire and become the best version possible. --- # The Pros and Cons of Drilling in BJJ + More > Drilling has several pros, especially when used at the right time in your development: Source: https://www.porradanutra.com/articles/bjj/the-pros-and-cons-of-drilling-in-bjj--more · Updated: 2025-07-23 There are tons of different training methods in BJJ. Drilling, situational sparring, games, flow rolling, positional rounds, full live matches, etc. But they all fall into two major categories: - Drilling
 - Ecological Both have their place. But today, we’re going to focus on drilling, its pros, cons, and when to use it in your training journey. ## What is drilling exactly? **Drilling is the process of practicing techniques in a controlled, repeatable, and cooperative way.** Usually, one partner performs the move while the other offers no resistance. You repeat it over and over again to build coordination and confidence. “You pass my guard with a knee cut, then reset.” “I shrimp out of side control 10 times.” “We do 5 reps each of a triangle finish.” Drilling focuses on muscle memory, sequencing, and control. It’s simple, structured, and highly focused. ## What are the pros of drilling? Drilling has several pros, especially when used at the right time in your development: ### 1. Technical Skill Development Drilling is the fastest way to clean up mechanics and learn how a move works step-by-step. You get to slow things down, repeat the details, and build confidence in the position without chaos or pressure. If you’ve ever felt overwhelmed during rolling, it's likely because you didn’t spend enough time drilling the technique first. ### 2. Low Physical and Mental Stress Drilling is low impact on the body and brain. You don’t have to worry about pace, intensity, or decision-making like you do during live training. This makes it perfect for: - Recovery days - Learning new techniques - Training through minor injuries - Warming up before live rounds ### 3. Works Across All Skill Levels Whether you're brand new or a black belt, drilling lets you tune your technique. Beginners can build coordination, advanced athletes can fine-tune angles, timing, or transitions. ### 4. Safe Environment to Explore Risky Positions You can drill dangerous or injury-prone positions (like heel hooks or takedowns) at a low pace without danger. It gives you a chance to understand the mechanics before trying it in a live setting. **For example:** When learning heel hooks, you should not start with full resistance. You need to know how they work and what not to do (like spinning too fast) before sparring with them safely. ## What are the cons of drilling? Drilling isn’t perfect. In fact, it has some pretty big limitations if it’s all you do. ### 1. Unrealistic Match Simulation Your partner isn't resisting. There’s no pressure, timing, or unpredictability, so you’re not building the reflexes you’ll need in a real roll. You might be able to hit the move perfectly in drilling, but still have no idea how to apply it when it actually matters. ### 2. No Development of “Soft Skills” Soft skills in grappling are things like: - Timing - Balance - Reactions - Reading opponents - Scrambling These are hard to develop through drilling alone because they come from live experience and decision-making, not repetition. ### 3. It is boring Let’s be real, endless reps with no feedback loop can get old fast. Drilling too much can feel robotic and uninspiring if you’re not actively engaged or challenged. That can hurt motivation in the long run. ## So when do you drill? Drilling is a tool, not the whole toolbox. The key is knowing when to drill and when to use more live or ecological training. ### **Best times to drill:** - When you’re learning a brand-new technique - When you want to polish mechanics or transitions - When you’re recovering from hard training - When a move feels “off” but you don’t know why - When working on risky positions like heel hooks or takedowns #### **A Good Framework:** - If you’re unfamiliar with a move or position → Drill it first. - If you’re decent with a move and want to sharpen timing → Do constraint-based live rounds. - If you’ve mastered a move and want to pressure test it → Use full live rolling or games. **Example:** If you're brand new to armbars, spend time drilling the setup, mechanics, and finish from mount.
 Once you're consistent, set up a game: "You get mount, and the goal is to hit the armbar while your partner tries to escape." Then later, you test that in full rolling. ## Bonus: What if you only drill? Some people rely too much on drilling, especially early on. The result? They become technical robots. Great at clean reps, but lost when things get messy in live rolls. If your game feels like it falls apart under pressure, chances are you’re not balancing drilling with enough live, resistance-based training. ## Conclusion Drilling is a foundational part of training, and it’s absolutely essential if you want clean technique. But it’s just that: **a foundation.** You need to layer on resistance, unpredictability, and pressure if you want to make those techniques work against a resisting opponent. Balance is everything. Drill when you need to. Roll when you’re ready. And keep sharpening the sword, one layer at a time. **_See you on the mats!**_ --- # How You Should Train Before a Jiu Jitsu Tournament > Preparing for a competition requires a focused and strategic approach, especially in the weeks leading up to the event. A well-structured training camp can significantly enhance your performance on the mats. Source: https://www.porradanutra.com/articles/bjj/how-you-should-train-before-a-jiu-jitsu-tournament · Updated: 2024-10-21 Training before a jiu jitsu tournament requires a focused and strategic approach, especially in the weeks leading up to the event. A well-structured training camp can significantly enhance your performance on the mats. This guide outlines how to set up a proper training camp during the 6-8 weeks before competition, emphasizing the importance of situational live rounds, increased intensity, and mental preparation. ## 1. Transition from Drilling to Live Rounds As you enter your training camp, it’s crucial to shift your focus from drilling techniques to live rolling. While drilling is essential for mastering techniques, the weeks leading up to competition should prioritize situational live rounds. This means engaging in 1-3 minute rounds that simulate specific positions or scenarios you may encounter in a match. **Situational Live Rounds:** These sessions allow you to practice techniques under pressure while working on specific aspects of your game, such as escaping from mount, maintaining guard, or finishing submissions. This targeted approach helps you refine your skills while also developing your ability to react in real-time situations. **Full Live Rounds:** In addition to situational drills, incorporate full live rounds from your feet. These longer sessions mimic the actual competition environment, allowing you to test your strategies and cardio against different opponents. Focus on maintaining your composure and applying your techniques effectively during these full rolls. ## 2. Intensity of Training The intensity of your training before your jiu jitsu tournament should gradually increase as your competition date approaches. **Week 1:** Start your training camp with lighter sessions to allow your body to adapt to the increased workload. Focus on refining your techniques and establishing a rhythm with your training partners. Keep the rounds shorter and prioritize skill execution over intensity. **Ramp Up the Intensity:** After the first week, begin to ramp up the intensity of your training. Increase the length and competitiveness of your live rounds. Push yourself physically and mentally, simulating the high-pressure environment of a match. This progressive overload will enhance your conditioning and prepare you for the demands of competition. ## 3. Keep Score During Live Sessions Scoring is a critical component of competition. During your live training sessions, make it a point to keep score. This practice helps you develop an understanding of how to score points in a match and prepares you to strategize effectively during competition. **Implement Scoring:** By tracking points during live rolls, you can analyze your performance and identify areas for improvement. Understanding how to score will also help you stay focused on objectives during matches, allowing you to adapt your strategy as needed. ## 4. Pre-Match Mindset Creating the right mindset during your training camp is essential. As you engage in live sessions, try to get into your pre-match mindset. Before your jiu jitsu tournament, you need to have your competition mindset in every round in training. Treat these rounds as if they were the competition itself. Visualize your strategy, manage your energy, and develop your mental toughness. **Push Your Limits:** While it’s important to avoid putting your training partners in dangerous positions or risking injury, don’t shy away from pushing yourself. Use these live sessions to test your cardio and resilience. This not only enhances your physical conditioning but also prepares you for the mental challenges of competition. ## 5. Training Etiquette and Safety While intensity and competition are key focuses during your training camp, remember that safety is paramount. Communicate with your training partners to ensure everyone is on the same page regarding the level of intensity and the nature of the training.   Always prioritize the safety and well-being of your teammates, avoiding dangerous positions that could lead to injury. ## Conclusion A successful training camp in the 1-2 months leading up to competition hinges on focusing on situational live rounds, increased intensity, and cultivating the right mindset. By implementing these strategies, you’ll be better prepared for the challenges of competition, both physically and mentally.   If you do not have a tournament coming up, [check out our article on how to train in off-season vs competition.](/articles/bjj/how-much-conditioning-you-should-be-doing-for-jiu-jitsu) Embrace the process, push your limits, and get ready to showcase your skills on the mats! --- # 5 Stretches for BJJ to Improve Your Performance > Flexibility is a game-changer in sports like BJJ, where a proper stretch can set you up for success. Many gyms kick off with a brief warm-up that includes some form of stretching. But if you find yourself with extra time or your class skips the warm-up, here are some effective stretches to get you ready for training. Source: https://www.porradanutra.com/articles/bjj/5-stretches-for-bjj-to-improve-your-performance · Updated: 2025-03-23 Flexibility is a game-changer in sports like BJJ, where a proper stretch can set you up for success. Many gyms kick off with a brief warm-up that includes some form of stretching. But if you find yourself with extra time or your class skips the warm-up, here are some effective stretches to get you ready for training. ## Why Stretch? Stretching helps reduce injury risk, enhances flexibility, and boosts blood circulation during exercise. In fact, studies have shown that regular stretching can improve force, jump height, and speed [(Ian Shrier, 2004)](https://pubmed.ncbi.nlm.nih.gov/15377965/). ## Essential Stretches for BJJ: ### 1. Seated Hip Opener (Butterfly Stretch) This stretch is great for increasing hip mobility, vital for smooth transitions on the mat. Sit on the floor, press the soles of your feet together, and let your knees fall outward. Then, hold your feet and gently press your knees down for a deeper stretch.   [Watch this demonstration](https://www.youtube.com/watch?v=y8-hBKr3utI) **Targets:** Hips, groin, and inner thighs. ### 2. Lizard Pose Perfect for opening up the hips and boosting flexibility needed for guard retention and explosive movements. Begin in a plank position, step one foot forward next to your hand, and lower your back knee to the floor (or keep it lifted for an added challenge). Hold, then switch sides.   [See how it’s done](https://www.youtube.com/watch?v=jXk5dquBT6w) **Targets:** Hips, hip flexors, and hamstrings. ### 3. Thread-the-Needle Stretch This move enhances shoulder mobility and improves spinal rotation, crucial for escaping submissions like kimuras or armbars. Start on all fours, slide one arm under the opposite arm while twisting your upper body, then lower your shoulder and head to the floor. Hold and repeat on the other side.   [Watch the tutorial](https://www.youtube.com/watch?v=z9rHkuGNjWQ) **Targets: **Upper back, shoulders, and spine. ### 4. Reclining Pigeon Pose This stretch relieves tension in the hips and glutes, reducing tightness that could lead to injury during intense training. Lie on your back, cross one ankle over the opposite knee, and gently pull the bottom leg toward you to deepen the stretch.   [View the video](https://www.youtube.com/watch?v=PCeMw26LQDI) **Targets:** Glutes, piriformis, and lower back. ### 5. Cat-Cow Stretch Ideal for warming up your back and preventing lower back injuries during scrambles, this stretch also promotes better spinal flexibility. On all fours, slowly alternate between arching your back (the cow) and rounding it (the cat), focusing on the full range of motion. [Learn more here](https://www.youtube.com/watch?v=vuyUwtHl694) **Targets:** Spine, lower back, and core. ## In Conclusion BJJ training can be intense, making stretching a key component for long-term performance and injury prevention. Incorporating these stretches into your routine can improve your mobility and help you advance your jiu-jitsu skills. **_See you on the mats!**_ --- # Porrada Meaning in BJJ: Origin & Everyday Porrada Explained > Every BJJ gym has that one training partner who shows up every day, goes hard every round, and never coasts. That's porrada in human form. Here's what it means exactly. Source: https://www.porradanutra.com/articles/bjj/porrada-meaning-in-bjj-understanding-the-culture · Updated: 2026-03-11 If you’re reading this, you probably heard the term “Porrada” in BJJ, or “Porra” somewhere and thought something along the lines of, “I’ve never heard this word before. Is it English? What does it mean?”. Today I’m going to go over the meaning of “Porrada” in BJJ and in day-to-day life, its origin, its connection to Brazilian culture, and also the term it sometimes gets confused with, which is “Porra”. ## What does Porrada mean? "Porrada", pronounced Poh-ha-da, is a Brazilian slang term that means to "brawl" or "fight hard". The term is very commonly used as an adjective for a tough match or fight in BJJ (Brazilian Jiu-Jitsu). It is also typically used as a compliment for another BJJ grappler who embodies the spirit of the word, which is someone who fights relentlessly. ## What is the Porrada's origin? The origin of the word Porrada is not well documented, but it very clearly comes from Brazilian culture. Brazil has a deep history with combat sports, from vale tudo fights to capoeira to the development of BJJ itself, and Porrada exists within that tradition. It is used to describe the determined spirit of the Brazilian to overcome challenges in life. ## How Porrada is used in BJJ culture Now more commonly, it’s used in the sport of jiu jitsu to similarly describe someone who overcomes a hard fight or match, or someone who is relentless. You can probably think of someone at your gym who emulates Porrada right away. Those athletes always stand out. According to BJJ athlete [Romulo Barral:](https://www.bjjheroes.com/bjj-fighters/romulo-barral-wiki) Everyone in Brazil knows ‘porrada’ means ‘brawling’; I believe that’s the literal translation in English. And everyone uses the word for training hard = porrada. #EverydayPorrada means being intense in all aspect of life. On and off the mats. Is not only about training hard, killing yourself every day on the mats, it is beyond that. It is a lifestyle for tough people who don’t complain and make things happen in all aspects of their lives. ## What does Everyday Porrada mean? "Everyday Porrada" means committing to persistent effort in all areas of life, not just on the mats .It's a phrase most notably associated with [Renzo Gracie](https://www.bjjheroes.com/bjj-fighters/renzo-gracie-bjj-fighter) and his team. The idea is pretty simple, show up and train hard every single day. But it's not about going 100% every single round. If you do that, you can bet an injury is around the corner. The people who misinterpret Everyday Porrada as "go as hard as possible every session" are usually the ones who burn out or get hurt within a few months. Everyday Porrada is more of a commitment than just simply going hard. It means disciplined practices, doing things you might not want to like drilling or [conditioning](https://www.porradanutra.com/articles/bjj/how-much-conditioning-you-should-be-doing-for-jiu-jitsu), or keeping your nutrition dialed in. All of which are Porrada. It is attacking every aspect of your life with that vigor. For me personally, Everyday Porrada is applied very simply, I just give my best effort in everything, all the time. And that’s the intended application. ## The true meaning of Porrada in BJJ and in life The true meaning of Porrada isn’t just to brawl or fight as the definition suggests. It’s a way of life, in which you attack all aspects of your life with the same tenacity and discipline. To conquer all challenges in front of you regardless of circumstance, and to never give up. That is the essence of Porrada. ## Why we named our brand Porrada I personally have been training BJJ for several years, as well as years of wrestling. During all of which, the spirit of Porrada is everywhere, even if nobody is talking about it. Hard weight cuts, tough practices, barn burner tournaments, and everything in between. I loved that mindset. It is how I personally went about BJJ as well as everything else in life like nutrition, education, work, etc. But even after years of wrestling and BJJ I had never heard the term. Then one day while scrolling around forums and articles about a technique I was learning, I saw the term highlighted. I curiously clicked and read the accompanying article. And what I read perfectly embodied the spirit I had been trying to personally emulate for years, and one that I had seen others emulate as well. It felt like the perfect fit. Then a little less than a year after I learned the term, I began building the brand to help other BJJ and wrestling athletes. The first step was the name, which ended up being the easy part. It had to be Porrada. A brand positioned to help BJJ athletes and wrestlers, with a name that embodies their spirit. ## Porrada vs Porra Many people get confused with these terms and think they’re related just because they’re phonetically similar. But it’s sort of opposite. While Porrada means to fight or brawl, Porra is a Portuguese curse word, with a similar meaning to “damn” or “fuck” in English. It’s typically used as an exclamation, sometimes after a very tough match. You’ve probably heard [Alex Pereira](https://www.espn.com/mma/fighter/_/id/4705658/alex-pereira) say it before in fact. He’s yelled it after ceremonial weigh ins as well as walk outs. It’s always pretty intimidating, but it might just be him. ## Conclusion / TL;DR "Porrada" is a Portuguese slang term meaning fight or brawl. It’s used as an overarching term to describe the spirit of someone who is determined and crushes challenges in front of them. The idea of Porrada is extremely common in BJJ, but it’s used all over Brazilian culture to signify the general determination and resilience of its people. Whether it's showing up to train when you don't want to, pushing through a [hard tournament](https://www.porradanutra.com/articles/bjj/how-you-should-train-before-a-jiu-jitsu-tournament), or grinding through tough seasons of life, the Porrada mindset is about never giving in and pushing forward. It's a word that doesn't have a perfect English translation because it's more of a feeling than a definition. If you've ever been in a war on the mats and kept going when everything in you wanted to quit, you already know what Porrada means, though you may not have known the definition yet. **_Porrada!**_ --- # Competition articles --- # Which Weight Class Should You Choose In BJJ? How to Decide > Choosing the right weight class in BJJ can greatly impact your performance and success in competitions. Your weight class determines the size and strength of your opponents, which can change your game plan. Source: https://www.porradanutra.com/articles/competition/which-weight-class-should-you-choose-in-bjj-how-to-decide · Updated: 2024-11-08 Choosing the right weight class in BJJ can greatly impact your performance and success in competitions. Your weight class determines the size and strength of your opponents, which can change your game plan. In this blog post, we'll go over what to consider when deciding which weight class to compete in BJJ. ## Understanding Weight Classes in BJJ Weight classes in BJJ vary slightly depending on the tournament. But, they generally follow similar categories. For instance, the International Brazilian Jiu-Jitsu Federation has many weight classes. These range from Rooster to Ultra Heavyweight. Knowing the specific weight limits for your division is the first step in choosing the right class. [Here are IBJJF's weight classes.](https://www.flograppling.com/articles/10779165-ibjjf-weight-classes-guide) [Here are Jiu Jitsu World League's (JJWL) weight classes.](https://www.jjworldleague.com/jjwl/weight-classes) ## Factors to Consider When Choosing a Weight Class in BJJ ### 1. Natural Weight vs. Competition Weight One of the first decisions you need to make is whether to compete at your natural weight or cut weight to compete in a lower class. Competing at your natural weight means less stress on your body. Also fewer chances of negatively impacting your performance due to dehydration or fatigue. But, some athletes find success in cutting weight to compete against lighter opponents. It's essential to consider how your body reacts to weight cuts and whether you can maintain your performance level. ### 2. Body Composition Your body composition plays a crucial role in determining your optimal weight class. An athlete with a higher muscle mass may prefer a different weight class than someone with a higher body fat percentage. Assessing your body composition can help you decide whether it's better to cut weight, maintain your current weight, or even move up a class. ### 3. Strength and Conditioning Your strength and conditioning level should influence your weight class decision. If you are already very strong and conditioned, you may perform well in a higher weight class. But, if you more quick and rely on technique and speed, a lower weight class might be more suitable. It's essential to find a balance where you feel strong and energetic without sacrificing your agility and technique. ### 4. Competition Experience Consider your competition experience when choosing a weight class. If you're new to BJJ competitions, it might be better to compete at your natural weight. You can focus on technique and strategy without the added stress of cutting weight. As you gain more experience, you can experiment with different weight classes to see where you perform best. ### 5. Opponents in Your Division Researching the typical competitors in your prospective weight class can provide valuable insights. If a weight class has fewer competitors or less experienced athletes, it might increase your chances of success. But, if a weight class is stacked with highly skilled competitors, you might consider a different class where you have a better chance to excel. ## Benefits of Choosing the Right Weight Class Choosing the appropriate weight class can enhance your performance in several ways: - **Optimal Performance:** Competing at a weight where you feel strong and energetic ensures you can perform at your best. - **Reduced Injury Risk:** Fighting in a weight class that is like your current size can reduce the risk of injury. This can be caused by extreme weight cuts or fighting heavier opponents. - **Improved Mental Focus:** You can focus more on your strategy and technique without the stress of cutting weight or facing much larger opponents. ## Conclusion Deciding which weight class to compete in BJJ requires you to think of several things. Your natural weight, body composition, strength and conditioning level, competition experience, and the typical opponents in your division. By evaluating these factors, you can choose a weight class that maximizes your strengths and enhances your performance on the mat. Remember, the goal is to feel strong, energetic, and confident in your chosen weight class. This will allow you to showcase your skills and achieve success in BJJ competitions. **_Good luck, and see you on the mats!**_ **References** - FloGrappling: [IBJJF Weight Classes](https://www.flograppling.com/articles/10779165-ibjjf-weight-classes-guide) - JJWL: [JJWL Weight Classes](https://www.jjworldleague.com/jjwl/weight-classes) --- # How to Cut Weight for Jiu Jitsu: Complete Guide > The majority of competitors will go through starvation, sauna sessions, running miles, and more just to lose a small amount of weight. This leaves them miserable before and after weigh ins. Source: https://www.porradanutra.com/articles/competition/how-to-cut-weight-for-jiu-jitsu-complete-guide · Updated: 2024-10-20 Something many competitors fear more than anything is weigh ins. This fear is justified most of the time, as many competitors also have very little education on how to properly cut weight for jiu jitsu. The majority of competitors will go through starvation, sauna sessions, running miles, and more just to lose a small amount of weight. This leaves them miserable before and after weigh ins. Who wants to compete when every time you have to starve for a month? The answer is no one. I was in this boat as well. Terrified of each weigh in because I was starving myself to make the weight. However, now I have a system to cutting weight before a tournament. And it allows me to shed the pounds without starving myself, and without feeling like garbage before and after stepping on the scale. Let’s dive into it. **Note:** If you are 1 week out or less, you can skip to step #3. ## Step #1: Plan Ahead ### **Start Early** Begin cutting weight at least 4-6 weeks before the tournament. This timeline allows for gradual weight loss, reducing the risk of muscle loss and dehydration. ### **Set a Realistic Goal** Determine your target weight class and calculate how much weight you need to lose. For example, if I register for 185, 4 weeks out I don’t want to be any heavier than 195. That allows for 3-6 lbs of weight loss from weeks 4, 3 and 2, and then around 5 lbs of weight loss for the final week which will consist of mostly water. To find your calorie needs, I recommend Cronometer or ChatGPT, as it’s more reliable than a random BMI calculator online, but any BMI/calorie tracker app will work just fine. Aim for a sustainable weight loss of 1-2 pounds per week. ## Step #2: Adjust your diet ### **Caloric Deficit** Create a moderate caloric deficit by reducing your daily calorie intake. Use a food diary or a tracking app to monitor your calories. I recommend a deficit between 500-1000 calories per day. ### **Macronutrient Balance** Focus on a balanced diet with a good ratio of protein, carbohydrates, and fats. Aim for: ### **Protein** 1.2-1.6 grams per kilogram of body weight to preserve muscle mass. Carbohydrates: 3-5 grams per kilogram of body weight for energy. Fats: 0.5-1 gram per kilogram of body weight for hormonal balance and energy. ### **High-Quality Foods** Prioritize whole, nutrient-dense foods such as lean meats, fish, eggs, whole grains, fruits, and vegetables. Avoid processed foods and sugary snacks. ### **Pro tip** If you are having a hard time with the deficit, I recommend adding in potatoes, eggs and more protein to feel more full throughout the day. ## Step #3: Hydration and Water manipulation ### **Hydrate Early** Maintain high hydration levels during the initial phase of cutting weight for jiu jitsu. Drink plenty of water (3-4 liters per day) to support your metabolism and overall health. ### **Water Loading** About 5-7 days before the tournament, begin water loading by increasing your water intake significantly (up to 8 liters per day) for 3-4 days. This helps to flush out your system and manipulate water retention. ### **Gradual Reduction** Reduce water intake progressively 3 days before the weigh-in. For example: - 3 days out: 6 liters - 2 days out: 4 liters - 1 day out: 1 liter ### **Minimal Water on Weigh-in Day** On the day of the weigh-in, try your best not to consume any liquids until stepping off the scale after weighing in ## Step #4: Salt and Carbohydrate Manipulation ### **Reduce Sodium** Lower your sodium intake 5-7 days before the weigh-in to decrease water retention. Avoid salty foods and processed products. 1-2 days out, I recommend keeping sodium intake below 1500mg, preferably below 1000mg. ### **Carbohydrate Tapering** Gradually reduce your carbohydrate intake 3-4 days before the weigh-in. Carbs hold water in the body, so reducing them helps with water weight loss. Replace high-carb foods with lean proteins and vegetables. ## Exercise and Training Adjustments ### **Regular Training** Continue your regular jiu jitsu and strength training sessions to burn calories and maintain muscle mass. However, you want to increase your training intensity on the mats in the weeks leading up to your tournament. If you want to know how to properly train the 6-8 weeks before a competition, [click here to see our guide](/articles/bjj/how-you-should-train-before-a-jiu-jitsu-tournament) ### **Sweat Sessions** In the last week, incorporate light sweat sessions such as hot yoga, sauna, or wearing extra layers during training to help shed water weight.    ## Sleep and Recovery ### **Prioritize Sleep** Aim for 7-9 hours of quality sleep per night to support recovery and stress management. ### **Active Recovery** Include stretching, foam rolling, and light activities on rest days to keep your body loose and ready for competition. ## Step #5: Weigh-in Day ### **Final Preparations** On the day of the weigh-in, monitor your weight closely. If necessary, use short, controlled sweating sessions (e.g., sauna, hot bath) to shed the last few pounds. ### **Rehydration and Refueling** After weigh-in, rehydrate slowly with electrolyte-rich fluids and start refueling with easily digestible carbohydrates and lean proteins. Avoid overeating and focus on small, frequent meals. ## Mental Preparation ### **Stay Positive** Keep a positive mindset throughout cutting weight. Stress can impact your weight loss and jiu jitsu performance, so practice relaxation techniques such as meditation and deep breathing. ### **Visualization** Visualize your success in the tournament and stay focused on your goals. Mental preparation is as important as physical readiness. ## Summary - 3-4+ weeks out: Begin calorie deficit - 1 week out: Begin water loading and decreasing sodium intake - 1-2 days out: Minimal sodium intake, lessen water intake - Day of weigh-in: Minimal or preferably no food or water before weigh-in. Go get that gold! ## Conclusion Cutting weight for jiu jitsu is something that most fear and see as miserable. But this does not have to be the case. If you follow these steps, I guarantee you will have a much more comfortable weight cut than in previous competitions. --- # How to Find the Right BJJ Tournament for You > Competing in BJJ is arguably the greatest catalyst for growth. It exposes your strengths and weaknesses more than anything else can. But not all athletes know how to find the right BJJ tournament for them. Source: https://www.porradanutra.com/articles/competition/how-to-find-the-right-bjj-tournament-for-you · Updated: 2025-01-20 Competing in BJJ is arguably the greatest catalyst for growth. It exposes your strengths and weaknesses more than anything else can. But not all athletes know how to find the right BJJ tournament for them. I’ve watched several athletes step away from competing just because they walked into a buzzsaw of a competition. Not all tournaments are created equal. And in this post, we’re going to go over how to choose the right BJJ tournament for you. ## Overview We’re going to cover most of the prominent brands in the BJJ tournament world and sort them by difficulty. Brands we will discuss include: - Fuji - Grappling Industries - AGF - NAGA - Jiu Jitsu World League - GrapplingX - IBJJF - ADCC You might also be wondering, “What makes a tournament hard?” It’s a mixture of two main factors. The quality of opponents – Some tournaments naturally attract higher-level athletes. Bracket size – This is arguably more important in determining difficulty. You will absolutely run into some tough competitors in an “easy” tournament. But what truly makes a tournament harder is the size of the brackets. When you have a larger bracket, not only is there a greater chance of encountering high-level talent, but you also have to consider the number of matches in a short amount of time. It adds yet another layer of competition to navigate. Now that we’ve gone over these factors, let’s break down each major tournament brand. ## Easy Difficulty Tournaments Before diving into these brands, let me preface this: There is no such thing as an “easy” tournament. All difficulty is relative to how challenging the sport of BJJ is. That being said, these brands are generally the easiest: - Fuji - AGF - GrapplingX If you’re a new competitor, try to find one of these three to compete in first. You don’t want to dive right into high-difficulty tournaments. ## Medium Difficulty Tournaments  - Grappling Industries - Jiu Jitsu World League - NAGA These brands are considered medium difficulty. However, some tournaments can vary depending on the context and athletes. For example, Grappling Industries is generally medium difficulty, but the Grappling Industries tournament at the Arnold Classic in Ohio each year is extremely challenging. With 20+ man brackets and everyone competing to win, it’s no walk in the park. ## Hard Tournaments  - IBJJF - ADCC - Jiu Jitsu World League These brands are the hardest. We included Jiu Jitsu World League in this category because it has the most variation. There are plenty of medium-difficulty JJWL tournaments, but events like JJWL Worlds are extremely difficult. ## How to Choose Choosing the right tournament might not be as simple as going based on belt rank. Lower belts who are seasoned competitors will want to attend harder tournaments. But if you’re, for example, a purple belt who has never competed or hasn’t competed in a while, the easier side will likely be better to start with. Weigh your options and assess your competition skill level. ## Conclusion Choosing the right tournament for you is very important. Competition is not easy, and if you jump right into a very hard competition, it may deter you from competing again. In our opinion, this would be a death sentence for your development as a grappler. Remember, competition is the greatest catalyst for growth. So evaluate your options and get out on the mats! --- # Your First BJJ Tournament: What You Need to Know > I remember it like it was yesterday. Five of my friends (with very little wrestling and BJJ experience) decided to sign up for a BJJ tournament in Lansing, Michigan. Source: https://www.porradanutra.com/articles/competition/your-first-bjj-tournament-what-you-need-to-know · Updated: 2024-11-07 I remember it like it was yesterday. Five of my friends (with very little wrestling and jiu jitsu experience) decided to sign up our first BJJ tournament in Lansing, Michigan. We were all ecstatic to compete, but dread soon followed when we realized we had no idea what we were doing. With only one month to prepare, we looked up the highest percentage submissions and drilled them every day until the tournament. Long story short, we showed up in Lansing, we all made weight, and we competed hours later. Four out of five of us ended up getting medals, with one even winning gold! We performed decently, but looking back years later, I realized two main things. One, that tournament was the easiest in history. And two, we did so many things wrong. Nearly everything, for that matter. Now, after competing in over 15 tournaments and winning a medal in each one, I can tell you all the things you should know before your first BJJ tournament. ## Are you ready? I am not a believer in waiting until you are “ready” to compete. You will never be truly ready, and readiness is subjective anyway. If you feel comfortable on the mats even a little bit, you should compete. This means understanding when to tap to an armbar, what your primary takedown is, what your favorite submission is, etc. Competition is an extreme catalyst for progress. Compete as soon as you can. ## Where to Find Your First Tournament Now, where to find your first BJJ tournament. The first place I would look is [SmoothComp](https://smoothcomp.com/en). This will give you a massive list of all the tournaments around you. Before you just choose the first tournament you see that is closest in proximity or date, be aware of the different tournament brands and their difficulty. **Brands that are easier:** Fuji, GrapplingX, Grappling Industries (medium difficulty), AGF, or any local tournaments. **Brands that are harder:** NAGA, Jiu Jitsu World League, IBJJF, ADCC. If this is your first jiu jitsu tournament, avoid the hard list and look for a tournament that is close enough to you and entry-level enough. ## How to Prepare As you prepare for this tournament, there are four main things you need to focus on: the scoring system, your wrestling ability, your primary submission, and your primary takedown. There is much more that goes into competing, but you can compete with knowledge in these areas coupled with training. If you have a place to train or mats at home, perfect. Find a friend or several who are willing to help you prepare (or preferably compete as well) and train these four things as well as other common BJJ positions.   If you want a guide on how to train 6-8 weeks before your jiu jitsu tournament, [click here to read our guide](/articles/bjj/how-you-should-train-before-a-jiu-jitsu-tournament) ## Weight Class If this is your first tournament and you have never cut weight, do not choose a weight class where you have to. It will be a nightmare. Choose a weight class that is either above your weight or one that is 5 lbs or less below your hover weight. If you have to cut some weight before the tournament, refer to this article where we go over how to cut weight properly before a tournament. ## Matches When you show up at the venue and weigh in, the first thing you should do is check SmoothComp, or whatever website the tournament info is on, and see around what time you will be competing and on what mat. Jiu jitsu tournaments move fast and sometimes unpredictably. Sometimes it will say you’re scheduled for 4:35, and then it jumps to 1:30! You have to be ready to compete at any time. Smaller tournaments are especially notorious for this movement of times. As you are in your match, keep your calm. You do not want to exhaust yourself in the first minute trying to snap your opponent through the mat. Take your time, be patient, try to get reads on your opponent, and work your offense. Remember this: over 80% of the time, the person who gets the first takedown wins. ## Rest After Matches Another thing to consider is the time of the match and the rest time afterward. Each match (in beginner) is only 5 minutes. And you are only guaranteed 5 minutes rest after that match. For those who haven’t competed before, that is NOT much. Sometimes you will get more time, and sometimes not. You have to be ready to go again quickly. That is why conditioning is so important. ## Conclusion Competing is a skill in itself. This article alone will not get you to master the skill of competition. However, this is a good start for those who want to get into competing for the first time. We wish you all luck in your first BJJ tournament! You’ll do great. Or maybe you won’t, and that’s okay! BJJ is a long, long journey with many ups and downs, many wins and losses. But that is the beauty of it. It teaches you so much about yourself. And specifically, competition reveals even more. **_Enjoy the fight!**_ --- # What to Eat Before Your Jiu Jitsu Competition > For same-day BJJ tournaments, it’s critical to focus on quick rehydration and easily digestible foods to optimize performance without causing digestive discomfort. Source: https://www.porradanutra.com/articles/competition/what-to-eat-before-your-jiu-jitsu-competition · Updated: 2024-11-07 For same-day jiu jitsu tournaments, it’s critical to focus on quick rehydration and easily digestible foods to optimize performance without causing digestive discomfort. What to eat before your jiu jitsu competition is something many people struggle with, and it ends up killing their results in tournaments. Here’s a guide on what to eat and drink after your weighing in so you’re in peak condition for your matches. ## 1. Immediately After Weighing In: Rehydration **Electrolyte-Rich Fluids:** Begin rehydrating immediately with drinks that replenish lost electrolytes. Options include: - Sports drinks (e.g., Gatorade, Powerade) - Coconut water - Electrolyte tablets or powders mixed in water **Gradual Rehydration:** Drink small amounts frequently rather than large quantities at once to avoid overloading your stomach. Aim for 500-750 ml of fluids per hour. **Avoid High-Sugar Drinks:** Choose hydration options with balanced electrolytes rather than those with excessive sugar content so you can avoid energy crashes.   This is particularly important because most of the time after weigh ins, you will be very dehydrated. And since most tournaments are same-day, you have to be extremely efficient in how you rehydrate so you get all that water back in your system. It is not only what you eat before jiu jitsu competition, but what you drink as well. ## 2. First Meal: Quick Energy and Recovery **Timing:** Eat a light meal within 30-60 minutes after rehydrating. This meal should focus on easily digestible carbohydrates and moderate protein. **Carbohydrates:** Choose quick-digesting carbs to restore glycogen levels after weighing in: - White rice - Plain pasta - Potatoes (boiled or mashed) - Fruits (bananas, berries, applesauce) **Proteins:** Include moderate amounts of lean protein to support muscle recovery: - Chicken breast - Turkey - Eggs or egg whites - Greek yogurt ## 3. Second Meal: Balanced Nutrition **Timing:** Consume your second meal about 1-2 hours before your match, focusing on a balance of macronutrients. **Complex Carbohydrates:** Include easily digestible carbs for sustained energy: - Brown rice - Whole grain bread - Sweet potatoes - Lentils **Lean Proteins:** Continue with lean protein sources for muscle support: - Lean beef - Fish (tilapia, cod) - Tofu or tempeh **Healthy Fats:** Add a small amount of healthy fats to support overall energy: - Avocado - Nuts and seeds (in small amounts) - Olive oil ## 4. Pre-Match Snack: Quick Energy Boost **Timing:** Have a small, easily digestible snack 30-60 minutes before your match for a quick energy boost. **Carb-Protein Combinations:** Opt for snacks that provide quick energy so you won't have any digestive issues: - A piece of fruit (e.g., apple, orange, banana) - A small granola bar - Rice cakes with a thin spread of nut butter - A smoothie made with fruit and a small amount of protein powder **Hydration:** Continue sipping on small amounts of electrolyte-rich fluids after weighing in so you can maintain hydration. My pick for hydration is always either spring water with some salt, or a bottle of water with [liquid IV.](https://www.liquid-iv.com/)   This is the 2nd most or most important thing you eat before your jiu jitsu competition. This is going to be your quick fuel. You do not want something heavy, but you also want some substance. A personal favorite of mine is 1-2 rice crispy treats. ## 5. Final Tips **Listen to Your Body:** Everyone’s digestive system reacts differently. Stick to foods you know are safe so you won't have discomfort. **Avoid New Foods:** Tournament day isn’t the time to try new foods or drinks. Stick with what you’ve tested during training. **Stay Relaxed:** Anxiety can impact digestion and performance. Try your best to stay calm and remember your training. ## Conclusion What you eat and drink before your jiu jitsu competition in is key to maintaining energy and performance.   If you want to learn more about how to prepare the weeks leading up to a tournament, [click here to read our guide on training 6-8 weeks before a competition.](/articles/bjj/how-you-should-train-before-a-jiu-jitsu-tournament) By following these guidelines, you can ensure that you’re well-prepared and ready to compete at your best. **_Good luck on the mats!**_ --- # Lifting articles --- # How Many Days a Week Should You Lift Weights > Explore the factors that influence lifting frequency and find guidelines to help you design an effective workout schedule that balances both lifting and BJJ. Source: https://www.porradanutra.com/articles/lifting/how-many-days-a-week-should-you-lift-weights · Updated: 2024-10-31 Finding the right lifting frequency is essential for maximizing gains, avoiding injury, and ensuring consistent progress. Whether you’re a beginner or an experienced lifter, determining how often to hit the gym can be a bit of a puzzle. This becomes even more complex if you're also training Jiu-Jitsu 1-3 times a week and training relatively hard. In this blog post, we'll explore the factors that influence lifting frequency and provide guidelines to help you design an effective workout schedule that balances both lifting and BJJ. ## Factors Influencing Lifting Frequency #### Experience Level - **Beginners:** If you're new to lifting, start with 2 days a week. This allows your body to adapt to the new stress without overloading your muscles and joints, especially when combined with BJJ training. - **Intermediate:** For those with some lifting experience, 2-3 days a week can provide a good balance between work and recovery. - **Advanced:** Experienced lifters who also train BJJ frequently might find 3-4 days a week effective, focusing on different muscle groups each day to ensure adequate recovery.  #### Goals - **Strength:** For strength training, 2-3 days a week is typically sufficient. This allows you to lift heavy with enough rest between sessions and BJJ classes. - **Hypertrophy (Muscle Growth):** For muscle growth, aim for 3-4 days a week. This frequency helps maintain a high training volume while allowing recovery. - **Endurance:** For muscular endurance, 2 days a week with higher reps and lighter weights can be effective.   #### Nervous System Fatigue - **Impact of BJJ:** BJJ is not only physically demanding but also taxing on the nervous system. Hard training sessions in BJJ can lead to significant neural fatigue, affecting your lifting performance and recovery. - **Balancing Act:** Ensure you’re spacing out your lifting and BJJ sessions to allow adequate recovery. If you have a particularly intense BJJ session, consider a lighter or rest day for lifting. - **Note:** If you want to learn more about nervous system fatigue, [click here to read our resource about the basics.](/articles/nutrition-wellness/what-is-nervous-system-fatigue-and-how-does-it-affect-you) #### Recovery Ability - **Individual Differences:** Everyone’s body responds differently to training. Pay attention to how your body feels and adjust your frequency accordingly. If you're feeling consistently fatigued, it might be a sign to reduce your frequency or intensity. - **Sleep and Nutrition:** Ensure you're getting enough sleep and proper nutrition, as these are critical for recovery. Without adequate recovery, you risk overtraining and injury. #### Training Splits - **Full Body Workouts:** Ideal for beginners or those with limited time. Training 2 days a week can be very effective. - **Upper/Lower Split:** This split allows for more focused workouts and can be done 3-4 days a week, alternating between upper and lower body. - **Push/Pull/Legs:** This common split involves training 3-4 days a week, with each muscle group being trained at least once. This is suitable for advanced lifters with high recovery capacity. ## Lifting frequency Unfortunately, we are not machines. Our bodies are incredible creations, but our bodies also have limits. We need to take this into account when creating our training and lifting schedule. Personally, I train a total of 6 days a week. 3 lifting days, 2-3 BJJ days (1-2 of which being hard training). However, even this approach is not sustainable entirely. What you should do to combat this is periodically give your body breaks, and also focus a lot of time and energy on recovery. After 1-2 months of hard training 6+ days a week, you may start to feel foggy, sore, and tired more often. Once you start to feel the effects of nervous system fatigue and breakdown, give yourself 2-3 days off. Sometimes even a week where your only exercise is long walks can help this a ton. Your competition cycle also matters. Different times before competition effect your training as well. For example, if it is January, and I know I am competing in a tournament in May, I will spend Jan, Feb, Mar lifting 4+ times a week, and train BJJ lighter 2 times a week. Then, April and May will be more focused on BJJ, where I will train hard 3 times a week, and lift 2-3. During the 6 weeks before competition, my lifts will also decrease in length from 1 hour 15 minutes to 45 minutes as my Jiu Jitsu sessions increase in intensity. You have to balance the volume. Know your competition cycle and how to train during certain times of the year. ## Listening to Your Body Regardless of the frequency you choose, it's crucial to listen to your body. Signs of overtraining include persistent fatigue, decreased performance, and increased injury risk. Incorporate rest days and active recovery to keep your body and mind fresh. ## Conclusion How often you should lift depends on your experience level, goals, recovery ability, and the additional load from BJJ training. Beginners should start with 2 days a week, while intermediate and advanced lifters can train more frequently. Remember to listen to your body, ensure proper recovery, and adjust your schedule as needed. By finding the right lifting frequency and balancing it with your BJJ training, you can optimize your workouts and achieve your fitness goals more effectively. For more insights on training, recovery, and performance, stay tuned to our blog and subscribe to our newsletter! **Sources:** - American Council on Exercise (ACE) - National Strength and Conditioning Association (NSCA) - Journal of Strength and Conditioning Research --- # The Best Reps and Sets to Smash Your Goals > When it comes to training for BJJ and wrestling, understanding the optimal rep and set ranges for your exercises can significantly enhance your performance. Source: https://www.porradanutra.com/articles/lifting/the-best-reps-and-sets-to-smash-your-goals · Updated: 2024-10-21 When it comes to training for BJJ and wrestling, understanding the best reps and sets for your exercises can significantly enhance your performance. I personally spent years making huge mistakes in this department. Using the wrong rep ranges for my goals. Because of this I wasted so much time in the gym. Whether you aim to build strength, increase muscle endurance, or improve overall athleticism, knowing how to structure your workouts is key. This guide will outline the best rep and set ranges for BJJ and wrestling to help you smash your goals. ## Understanding Rep and Set Ranges When lifting, different ranges serve different purposes. Here’s a breakdown of what each range typically achieves: **1-5 Reps:** Primarily targets maximum strength and power. **6-12 Reps:** Focuses on hypertrophy (muscle growth) and moderate strength. **12+ Reps:** Aims to build muscle endurance and conditioning. For BJJ and wrestling, the ideal ranges fall within the first two categories. ## Optimal Reps and Sets for Strength and Power (1-5 Reps) **Why It’s Important:** Strength and power are crucial in both BJJ and wrestling for executing explosive movements, controlling opponents, and maintaining positional dominance. Low rep ranges with higher weights are effective for building these attributes. When you’re training BJJ or wrestling, you have no need to add more muscular conditioning, you already get enough on the mats. My recommendation is to focus the majority of your efforts on getting stronger. Getting stronger does not necessarily make you bigger, which is a concern for many athletes. Sometimes you don’t want to get bigger, just more powerful. That’s what makes strength training so great. ### **Recommended Exercises:** **Squats:** 3-5 sets of 3-5 reps **Deadlifts:** 3-5 sets of 3-5 reps **Bench Press:** 3-5 sets of 3-5 reps **Overhead Press:** 3-5 sets of 3-5 reps #### **Training Tips:** **Rest Periods:** Take longer rest periods (2-3 minutes) between sets to fully recover. **Form and Technique:** Focus on maintaining proper form to prevent injury and maximize strength gains. **Progressive Overload:** Gradually increase the weight you lift to continue making progress. ## Optimal Reps and Sets for Hypertrophy and Moderate Strength (6-12 Reps) **Why It’s Important:** Building muscle size (hypertrophy) and moderate strength is essential for improving your overall physicality and endurance on the mats. Mid-range reps with moderate weights help in achieving this balance. If you also want to get bigger in your journey, this section is for you. While size itself might not make you perform better, if it is a goal of yours to get bigger, we support it 100%. ### **Recommended Exercises:** **Dumbbell Bench Press:** 3-4 sets of 6-12 reps **Rows (Barbell or Dumbbell):** 3-4 sets of 6-12 reps **Squat: **3-4 sets of 6-12 reps **Lunges: **3-4 sets of 6-12 reps **Bicep Curls/Tricep Extensions:** 3-4 sets of 6-12 reps #### **Training Tips:** **Rest Periods:** Keep rest periods moderate (1-2 minutes) to maintain muscle tension. **Time Under Tension:** Control the tempo of your lifts to maximize muscle engagement. **Variety:** Incorporate a variety of exercises to target different muscle groups and prevent plateaus. ## Incorporating Conditioning (12+ Reps) The primary focus for BJJ and wrestling should be on the lower rep ranges for strength and hypertrophy, however, incorporating higher rep ranges occasionally can help with muscle endurance and conditioning. ### **Recommended Exercises:** **Kettlebell Swings:** 3-4 sets of 15-20 reps **Medicine Ball Slams: **3-4 sets of 15-20 reps #### **Training Tips:** **Circuit Training:** Combine high-rep exercises into a circuit for a cardio and endurance boost. **Functional Movements:** Focus on exercises that mimic the dynamic movements used in BJJ and wrestling. ## Conclusion Finding the right balance between strength, hypertrophy, and endurance training is essential for optimal performance in BJJ and wrestling. By focusing on the appropriate rep and set ranges, you can build the power, muscle size, and conditioning needed to excel on the mats. However, remember to tailor your training to your specific goals and competition schedule, and always prioritize proper form and recovery.   If you would like to learn more about rep speed, [check out our article on optimal rep tempo!](/articles/lifting/optimal-rep-speed-how-fast-or-slow-should-you-lift-weights) With the right approach, you’ll be well on your way to smashing your goals and dominating your opponents. --- # Strength Program for BJJ: Complete Guide > Creating a reliable strength program for BJJ is not only beneficial; it is essential for success in the sport. If you want to truly excel in this sport, you must be strong. Source: https://www.porradanutra.com/articles/lifting/strength-program-for-bjj-complete-guide · Updated: 2024-11-05 Creating a reliable strength program for BJJ is not only beneficial; it is essential for success in the sport. If you want to truly excel in this sport, you must be strong. Jiu-Jitsu is a very isometric sport. Many other sports are incredibly dynamic, such as football, soccer, and even wrestling, another grappling-based sport. However, Jiu-Jitsu is slightly different. While you absolutely need explosiveness in BJJ, it is more important to be isometrically strong, which simply means your ability to hold a position with strength, such as holding the hips during a body lock pass. Here we will get into a basic but very scalable strength program for BJJ athletes. Let’s dive in. ## Pillars for Success First, let’s go over the pillars for success when using this program. My philosophy with diet and training is that we need systems that can be used long term. And to create a system that can be used long term, we must keep things simple. That being said, here are the pillars for success in this program: - Tracking - Caloric surplus - Intensity - Reps and rest time Now into the Details ## Tracking Progress To get stronger, you must track your weights lifted every lift. If not, you will sacrifice gains. This can be tracked in any way you want. You can track on a physical notepad, in your phone notes, or, if you’re experienced, you can perhaps just track in your head. For example, if you go to the gym three times a week for strength training and you bench every Monday, you will track the exact weights you used for every set. So if you do 185 for 4 sets of 4, keep that number handy. The following month, you will use this number. ## Caloric Surplus I consider this a pillar for success; however, it is not completely necessary. But a calorie surplus will absolutely boost your progress by a great amount compared to if you were cutting weight during your strength program. Try to stick to a 500-calorie surplus per day, with a maximum of 1000 per day. ## Intensity This one should be obvious, but you must train hard. Never sacrifice form, but push your limits while staying safe. ## Reps and Rest Time When strength training in any setting, you want your rep ranges to stay relatively low, typically between 3-8, and closer to 3 than to 8. Alternatively, you want rest time to be high. When training for building muscle, you want 1-2 minutes of rest time between sets. However, with strength training, you want a minimum of 3 minutes of rest, or in a range between 3-5 minutes between each set. Strength training sets take longer, but you will do less volume overall, so it evens out in terms of overall training time. ## Program Overview Now into the meat of the program. The exercises you do in this strength program are flexible. However, we recommend you stick to the basics. ### **Push Exercises:** - Bench - Shoulder press - Dips - Tricep Extensions ### **Pull Exercises:** - Deadlift - Chest-supported row or seated row - Pulldowns ### **Leg Exercises:** - Squat - Bulgarian split squats - Hamstring curls  For each day, you will do 1-2 major movements with a strength focus, and 1-2 movements after that closer to 6-8 reps. You will be in the gym three days per week. This may seem like less than normal, but this is accounting for **two things:** managing nervous system fatigue and balancing on-mat training with lifting. Each plan detailed below is a 1-month plan, which you will repeat each month you want to strength train. ## Push Day ## Push Day ## Leg Day ## Important Notes - **Adjust as Needed:** Each plan can be adjusted based on needs. For instance, if you cannot shoulder press due to an injury or discomfort, don’t shoulder press. Replace it with something else. - **Stay Safe:** Control the weight. Keep your reps clean to ensure you do not get injured. - **Balance the Workload:** If you are also training 2-3 days a week on the mats, you are inevitably going to suffer some nervous system fatigue. This is completely normal. If your CNS fatigue starts to become too much, feel free to taper the training back. If you would like to learn more about nervous system fatigue, [click here to read our article.](/articles/nutrition-wellness/what-is-nervous-system-fatigue-and-how-does-it-affect-you)  ## Conclusion Strength is absolute. Having a reliable strength program for BJJ is necessary for success. A strength advantage is a whole other layer of your game that opponents have to solve for, and it is not easy to beat. Get out there and become a more versatile grappler. **_Light weight, baby!**_ --- # Maximizing Bicep Growth: Curl Variations to Smash Your Goals > To maximize bicep growth, you must understand these different types of curl variations. Different variations hit the muscle from unique angles. Source: https://www.porradanutra.com/articles/lifting/maximizing-bicep-growth-curl-variations-to-smash-your-goals · Updated: 2024-11-08 Building bigger and stronger biceps is a common goal for many athletes. But, a problem many people run in to is their biceps stop growing all of a sudden. Also known as a plateau. To break through these plateaus, it is necessary to create variety by using different curl variations. To maximize bicep growth, you must understand these different types of curl variations. Different variations hit the muscle from unique angles. There are three core types of curls. The contracted position curl, the standard curl, and the curl where the muscle is already stretched. Let's dive into these variations and explore how each can help you achieve your bicep goals. ## 1. Contracted Position Curl **Definition:** Contracted position curls are exercises where the biceps are fully contracted at the top of the movement. This curl variation emphasizes the peak contraction, providing the most tension on the biceps. **Examples:** - **Concentration Curl:** Sit on a bench, rest your elbow on the inside of your thigh, and curl a dumbbell with a full range of motion. - **Preacher Curl:** Use a preacher bench to perform curls, so you can isolate the biceps and prevent cheating by using other muscles.  **Benefits:** - Enhances peak contraction and bicep definition. - Isolates the biceps, minimizing help from other muscles. - Great for focusing on the mind-muscle connection. ## 2. Standard Curl **Definition:** Standard curls are the most common type of bicep exercise. This curl variation starts from a neutral or slightly bent arm position then moves through the full range of motion. **Examples:** - **Standing Barbell Curl:** Stand with your feet shoulder-width apart, hold a barbell with an underhand grip. Then curl the barbell while keeping your elbows close to your body. - **Dumbbell Curl:** Hold a dumbbell in each hand with an underhand grip and curl them simultaneously or alternately. **Benefits:** - Builds bicep mass and strength. - Can be performed with various equipment, including dumbbells, barbells, and cables. - Versatile and easy to change for different fitness levels. ## 3. Stretched Position Curl **Definition:** Stretched position curls involve starting with the biceps already in a stretched state. This curl variation places more tension on the biceps at the beginning of the movement. Also, this promotes muscle growth through the entire range of motion. **Examples:** - **Incline Dumbbell Curl:** Sit on an incline bench with dumbbells in each hand, arms hanging down. Then, curl the weights while keeping your upper arms stationary. - **Cable Curl with Arms Behind:** Stand in front of a cable machine with the cables set at the lowest point. Then, the handles behind your body and curl the weights. **Benefits:** - Increases muscle fiber recruitment by starting from a stretched position. - Enhances the muscle's ability to grow by working through a larger range of motion. - Effective for targeting the long head of the bicep, which contributes to arm size. ## Tips for Maximizing Bicep Growth - **Vary Your Routine:** Incorporate all three curl variations into your training program. This will target the biceps from different angles and promote balanced growth. - **Progressive Overload:** Gradually increase the weight, reps, or sets. So you can continue challenging your muscles and stimulating growth. - **Proper Form:** Focus on maintaining proper form to avoid injury so you can ensure the biceps are being effectively targeted. - **Recovery:** Allow enough rest between workouts. Also, ensure you’re getting enough protein and sleep to support muscle recovery and growth. ## Conclusion Growing your biceps can be tough. Many people hit plateaus in their growth, and do not know where to go from there. Using different curl variations can help you break through these periods where growth is slow. By incorporating contracted position curls, standard curls, and stretched position curls into your routine, you can effectively stimulate bicep growth and achieve your fitness goals.   If you're thinking "Well now I know what variations to do, but now how fast or slow do I do them!?", [read our article on optimal rep speed.](/articles/lifting/optimal-rep-speed-how-fast-or-slow-should-you-lift-weights)   Remember to focus on proper form, progressive overload, and recovery to get the most out of your bicep workouts. --- # Optimal Rep Speed: How Fast or Slow Should You Lift Weights? > In this blog post, we'll explore the optimal speed for lifting reps based on different fitness goals and provide insights into how you can adjust your lifting tempo to maximize your gains. Source: https://www.porradanutra.com/articles/lifting/optimal-rep-speed-how-fast-or-slow-should-you-lift-weights · Updated: 2024-10-31 Optimal rep speed when it comes to weightlifting, can significantly impact your results. Whether you're aiming for strength, hypertrophy (muscle growth), endurance, or power, the tempo of your reps plays a crucial role. In this blog post, we'll explore the optimal speed for lifting reps based on different fitness goals and provide insights into how you can adjust your lifting tempo to maximize your gains. **Note:** If you would like to learn more about which rep ranges to perform based on your goals, [click here to read our resource on rep ranges!](/articles/lifting/the-best-reps-and-sets-to-smash-your-goals) ## Understanding Rep Tempo Rep tempo refers to the speed at which you perform each phase of a lift. It is typically divided into three phases: - **Eccentric Phase:** The lowering part of the lift (e.g., lowering the barbell in a bench press). - **Concentric Phase:** The lifting part of the lift (e.g., pushing the barbell up in a bench press). - **Isometric Phase:** The pause between the eccentric and concentric phases. The tempo is usually represented by a series of numbers, such as 2-1-2, where the first number indicates the seconds spent in the eccentric phase, the second number indicates the pause, and the third number indicates the seconds spent in the concentric phase. ## Tempo for Different Goals ### **Strength Tempo** - Recommended Tempo: 1-0-1 or 2-0-1 - Explanation: For strength, you want to focus on moving the weight with control but explosively during the concentric phase. A faster tempo (1-0-1) helps you lift heavier weights, which is essential for building strength. - Example: In a squat, lower the weight in 2 seconds, no pause, then lift it in 1 second. ### **Hypertrophy Tempo (Muscle Growth)** - Recommended Tempo: 2-0-2 or 3-1-2 - Explanation: For muscle growth, a slower tempo increases time under tension, which stimulates muscle fibers and promotes growth. A tempo of 2-0-2 or slower allows for better muscle engagement. - Example: In a bicep curl, lift the weight in 2 seconds, pause for 1 second, then lower it in 2 seconds. ### **Endurance** - Recommended Tempo: 2-1-2 or 3-1-3 - Explanation: For endurance, a moderate to slow tempo helps build muscular endurance by increasing time under tension. This approach trains the muscles to sustain effort over a longer period. - Example: In a push-up, lower your body in 3 seconds, pause for 1 second, then push up in 3 seconds. ### **Power** - Recommended Tempo: 1-0-1 or even faster concentric (explosive) - Explanation: For power, the focus is on explosive movements. The concentric phase should be as fast as possible to maximize power output, while the eccentric phase should be controlled, but not excessively slow. - Example: In a deadlift, lift the weight explosively in 1 second, no pause, and lower it in 1-2 seconds. ## Benefits of Varying Rep Tempo 1. **Increased Muscle Activation:** Changing the tempo can help activate different muscle fibers, leading to more balanced muscle development. 1. **Enhanced Focus:** A varied tempo requires concentration and control, improving your mind-muscle connection. 1. **Reduced Risk of Injury:** Controlling the tempo, especially during the eccentric phase, can reduce the risk of injuries by ensuring proper form and reducing strain on the joints. ## Practical Tips for Adjusting Tempo 1. **Start Slow:** If you're new to tempo training, start with a moderate tempo (e.g., 2-1-2) to get used to controlling the weight through the entire range of motion. 1. **Focus on Form:** Ensure you maintain proper form regardless of the tempo. Avoid rushing through the reps, especially during the concentric phase. 1. **No pressure:** Tempo will not make or break your lifts. Adjust slowly and don't put pressure on yourself to time your reps perfectly. ## Conclusion Performing reps at optimal rep speed can greatly influence your training outcomes. By adjusting your rep tempo to align with your fitness goals, whether it's strength, hypertrophy, endurance, or power, you can optimize your workouts and achieve better results. Experiment with different tempos, pay attention to your body, and find the rhythm that works best for you. **Sources:** - American Council on Exercise (ACE) - National Strength and Conditioning Association (NSCA) - Journal of Strength and Conditioning Research --- # What is RIR and how can you use it to get stronger? > RIR, or reps in reserve, is a way to measure how many clean reps you have left in a set before you reach failure. Failure here means partial failure, you get the weight halfway up, then gas out. Source: https://www.porradanutra.com/articles/lifting/what-is-rir-and-how-can-you-use-it-to-get-stronger · Updated: 2025-08-10 There’s a lot of content out there on how to be optimal when it comes to lifting weights. Some of it is valid (like RIR), but some of it you should take with a grain of salt and stick to the basics. [Jeff Nippard](https://jeffnippard.com/) is a good example of what to do when it comes to a science-based “optimal” approach. He uses science to optimize his performance but doesn’t take it so far that it becomes unnecessary. Then there are some “optimal” lifters who will set up a seated bench next to a cable and do strange variations of pulldowns just to get an extra 5% activation in their lats. That, to me, is not worth the effort. What is worth the effort though, is paying attention to optimal RIR. ## What is RIR? **RIR, or reps in reserve, is a way to measure how many clean reps you have left in a set before you reach failure.** Failure here means partial failure, you get the weight halfway up, then gas out. ## Why is RIR important? **RIR determines the outcome you get from an exercise**. If you always stop 4–5 reps before failure, you’ll see minimal results. But if you regularly push sets to 1 rep before failure, you’ll see more progress. There’s a catch, though: the closer you get to failure, the more [nervous system fatigue](/articles/nutrition-wellness/what-is-nervous-system-fatigue-and-how-does-it-affect-you) you rack up, and that isn’t sustainable. ## How to balance RIR in the gym The best results come from lower RIR, but you can’t redline your body every session. As well, you should structure your workouts so that the most important lift comes first. **Example: **On back day, you wouldn’t start with curls. You’d start with deadlifts, barbell rows, or another big compound lift. If your workouts are built this way, you can apply RIR like this for 3-day-per-week lifting: - Top set (compounds): 1-2 RIR Push close to failure for max results. - Other sets (accessories): 2-3 RIR Seated rows, curls, etc., done with a little more in the tank. This lets you balance [nervous system fatigue](/articles/nutrition-wellness/what-is-nervous-system-fatigue-and-how-does-it-affect-you) while still progressing. ### What if you lift more than 3 days a week? If you’re lifting 5-6 days a week, you can’t push every top set to 1 RIR without burning out. **Instead:** - Top set: 2 RIR most days. - Other sets: 2-3 RIR as normal. Every so often, you can push to 0-1 RIR on a top set, but keep that limited. ### What if you’re on PEDs or a young lifter? If you’re on PEDs or you’re a young guy (15-20), your muscle recovery is usually better. That doesn’t mean your [CNS](https://porradanutra.com/blogs/nutrition-and-wellness/what-is-nervous-system-fatigue) recovers faster though. You can train harder, yes, but you still need rest days. Don’t burn yourself out thinking you’re invincible. #### A quick word on safety If you’re pushing close to failure on lifts like bench press, squats, or anything heavy overhead, always use a spotter or safety bars. The closer you train to failure, the greater the risk if you miss a rep, especially on free weights. Don’t let one bad decision ruin your training for months. ## TL;DR - **Low RIR** (close to failure): High results, high CNS fatigue - **High RIR** (far from failure): Lower results, low CNS fatigue **For most people:** - Top sets = 1-2 RIR (2 RIR if lifting 5-6 days/week) - Accessories = 2-3 RIR ## Conclusion RIR is one of the best tools for balancing training results with recovery. Go close to failure on your most important lifts, manage fatigue on everything else, and keep safety in mind when you push yourself.