# Porrada

> Science-backed supplements engineered for cognitive function, neuroplasticity, and mental and physical performance, plus BJJ-focused nutrition and training resources.

## About

Porrada Performance LLC creates premium supplements designed for cognitive enhancement, neuroplasticity support, and overall mental and physical performance. Our products are formulated with research-backed ingredients. We also publish expert articles and free calculators for grapplers and athletes.

## Products

- [Focus](https://www.porradanutra.com/products/focus): Supports cognitive function, neuroplasticity + brain health & mental + physical performance.

## Tools

- [Calculators](https://www.porradanutra.com/tools/calculators): Free body composition, weight cut, bulking, body fat, and macro calculators for athletes.

## Articles

Blog posts covering supplements, nutrition, training, and cognitive performance. Browse all at [https://www.porradanutra.com/articles](https://www.porradanutra.com/articles).

### Nutrition & Wellness

- [Everything You Need to Know About Potassium](https://www.porradanutra.com/articles/nutrition-wellness/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.
- [Magnesium for Athletes: Everything You Need to Know](https://www.porradanutra.com/articles/nutrition-wellness/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.
- [Omega 3's: Everything You Need To Know](https://www.porradanutra.com/articles/nutrition-wellness/omega-3s-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.
- [Fat-Soluble: What Does It Mean and Why Is It Important?](https://www.porradanutra.com/articles/nutrition-wellness/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.
- [What Are Adaptogens?](https://www.porradanutra.com/articles/nutrition-wellness/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.
- [Top 5 Supplements for BJJ That You Need to Be Taking](https://www.porradanutra.com/articles/nutrition-wellness/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.
- [The Most Nutrient Dense Foods You Need in Your Diet](https://www.porradanutra.com/articles/nutrition-wellness/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.
- [What You Need to Increase Testosterone Production](https://www.porradanutra.com/articles/nutrition-wellness/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.
- [Maintenance Calories: What Does It Mean and Why Is It Important?](https://www.porradanutra.com/articles/nutrition-wellness/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?
- [Everything You Need to Know About Vitamin A](https://www.porradanutra.com/articles/nutrition-wellness/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.
- [Effects of Microplastics on Athletes and How to Avoid Them](https://www.porradanutra.com/articles/nutrition-wellness/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.
- [What Are Endocrine Disruptors, and How to Avoid Them](https://www.porradanutra.com/articles/nutrition-wellness/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.
- [Bulking for BJJ: How to Perform a Proper Weight Gain Phase](https://www.porradanutra.com/articles/nutrition-wellness/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.
- [Sodium Intake For BJJ: How To Control Your Weight](https://www.porradanutra.com/articles/nutrition-wellness/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.
- [Calcium for BJJ: Everything You Need To Know](https://www.porradanutra.com/articles/nutrition-wellness/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.
- [How to Balance your Macronutrients for BJJ](https://www.porradanutra.com/articles/nutrition-wellness/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.
- [How to Lose Fat the Right Way](https://www.porradanutra.com/articles/nutrition-wellness/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.
- [Everything You Need to Know about Vitamin E](https://www.porradanutra.com/articles/nutrition-wellness/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.
- [Why You Might Need a Vitamin K2 Supplement](https://www.porradanutra.com/articles/nutrition-wellness/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.
- [Creatine for BJJ: Why This Supplement is Necessary](https://www.porradanutra.com/articles/nutrition-wellness/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.
- [Long Term Weight Loss: The Reality of Losing Weight](https://www.porradanutra.com/articles/nutrition-wellness/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.
- [Cheap Foods to Boost Testosterone: A Must for BJJ Athletes](https://www.porradanutra.com/articles/nutrition-wellness/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!
- [Everything You Need to Know About Vitamin D](https://www.porradanutra.com/articles/nutrition-wellness/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.
- [Everything You Need to Know About Folate](https://www.porradanutra.com/articles/nutrition-wellness/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.
- [How to Maximize Calcium Absorption](https://www.porradanutra.com/articles/nutrition-wellness/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.
- [What Is Nervous System Fatigue and How Does It Affect You?](https://www.porradanutra.com/articles/nutrition-wellness/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.
- [Everything You Need to Know about Vitamin K](https://www.porradanutra.com/articles/nutrition-wellness/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.
- [Why You Might Need a Vitamin D3 Supplement](https://www.porradanutra.com/articles/nutrition-wellness/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.
- [Everything You Need to Know About Omega-6s](https://www.porradanutra.com/articles/nutrition-wellness/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.
- [BMR: What Does It Mean and Why Is It Important?](https://www.porradanutra.com/articles/nutrition-wellness/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.
- [Water-Soluble: What Does It Mean and Why Is It Important?](https://www.porradanutra.com/articles/nutrition-wellness/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?
- [How CDP Choline Can Help Improve Your Mental Performance](https://www.porradanutra.com/articles/nutrition-wellness/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.
- [L-Theanine Benefits: Sleep, Stress and Focus Backed by Science](https://www.porradanutra.com/articles/nutrition-wellness/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.
- [How L-Tyrosine Can Help Improve Your Mental Performance](https://www.porradanutra.com/articles/nutrition-wellness/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.
- [Vitamin B12 Methylcobalamin: Myths, Facts and What Science Says](https://www.porradanutra.com/articles/nutrition-wellness/false-belief-about-vitamin-b12-methylcobalamin): Is methylcobalamin really better than other forms of B12? We cut through the marketing noise and share what the research actually says.
- [Top 10 Research-Backed Benefits of Taking Rhodiola Rosea](https://www.porradanutra.com/articles/nutrition-wellness/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.
- [Vitamin B6 and B12: Benefits, Differences and Why You Need Both](https://www.porradanutra.com/articles/nutrition-wellness/why-you-might-want-to-take-b6b12): B6 and B12 do more than boost energy. Learn how these two vitamins work together to support your brain, mood, and nerve health.
- [Top 6 Science-Backed Benefits of Lion’s Mane Mushroom](https://www.porradanutra.com/articles/nutrition-wellness/top-6-science-backed-benefits-of-lions-mane-mushroom): Lion’s Mane Mushroom is a fungus with well-researched benefits, such as anti-inflammatory properties and cognitive benefits, among many more.

### BJJ

- [Top 5 Grapplers You Should Be Watching Right Now (June 2026)](https://www.porradanutra.com/articles/bjj/top-5-grapplers-watching-right-now): 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.
- [Top 5 Submissions With the Highest Finish Rates in No-Gi](https://www.porradanutra.com/articles/bjj/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.
- [Best No-Gi Side Control Submissions](https://www.porradanutra.com/articles/bjj/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.
- [What Is Side Control?](https://www.porradanutra.com/articles/bjj/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.
- [Top 6 Best Rash Guards for Jiu Jitsu (2026)](https://www.porradanutra.com/articles/bjj/best-rash-guards): 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.
- [Elite Sports Jiu Jitsu Rash Guards Review](https://www.porradanutra.com/articles/bjj/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.
- [How You Can Be More Consistent in BJJ](https://www.porradanutra.com/articles/bjj/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.
- [How Much Conditioning You Should Be Doing For Jiu Jitsu](https://www.porradanutra.com/articles/bjj/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.
- [The Myths and Claims of BJJ: What’s True or False?](https://www.porradanutra.com/articles/bjj/the-myths-and-claims-of-bjj-whats-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.
- [The Hidden Benefits of BJJ](https://www.porradanutra.com/articles/bjj/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.
- [What is Ecological Training and why is it important?](https://www.porradanutra.com/articles/bjj/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.
- [When to Choose Between Drilling and Ecological Training in BJJ](https://www.porradanutra.com/articles/bjj/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.
- [Jiu Jitsu Grappling Styles: Which one do you have?](https://www.porradanutra.com/articles/bjj/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.
- [The Pros and Cons of Drilling in BJJ + More](https://www.porradanutra.com/articles/bjj/the-pros-and-cons-of-drilling-in-bjj--more): Drilling has several pros, especially when used at the right time in your development:
- [How You Should Train Before a Jiu Jitsu Tournament](https://www.porradanutra.com/articles/bjj/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.
- [5 Stretches for BJJ to Improve Your Performance](https://www.porradanutra.com/articles/bjj/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.
- [BJJ Gyms - How to Know Which Gym is Right for You?](https://www.porradanutra.com/articles/bjj/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.
- [Porrada Meaning in BJJ: Origin & Everyday Porrada Explained](https://www.porradanutra.com/articles/bjj/porrada-meaning-in-bjj-understanding-the-culture): 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.

### Competition

- [Which Weight Class Should You Choose In BJJ? How to Decide](https://www.porradanutra.com/articles/competition/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.
- [How to Cut Weight for Jiu Jitsu: Complete Guide](https://www.porradanutra.com/articles/competition/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.
- [How to Find the Right BJJ Tournament for You](https://www.porradanutra.com/articles/competition/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.
- [Your First BJJ Tournament: What You Need to Know](https://www.porradanutra.com/articles/competition/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.
- [What to Eat Before Your Jiu Jitsu Competition](https://www.porradanutra.com/articles/competition/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.

### Lifting

- [How Many Days a Week Should You Lift Weights](https://www.porradanutra.com/articles/lifting/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.
- [The Best Reps and Sets to Smash Your Goals](https://www.porradanutra.com/articles/lifting/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.
- [Strength Program for BJJ: Complete Guide](https://www.porradanutra.com/articles/lifting/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.
- [Maximizing Bicep Growth: Curl Variations to Smash Your Goals](https://www.porradanutra.com/articles/lifting/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.
- [Optimal Rep Speed: How Fast or Slow Should You Lift Weights?](https://www.porradanutra.com/articles/lifting/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.
- [What is RIR and how can you use it to get stronger?](https://www.porradanutra.com/articles/lifting/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.

## Contact

- Website: https://www.porradanutra.com
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