BJJ might be the greatest sport in the world, but no one has ever accused it of being easy on the body. Most people will deal with the occasional small injury, but with an intentional lifestyle that incorporates smart training, a good diet, and informed supplementation, you can continue to train BJJ late into your life. In this article, we have done a deep dive into all of the supplements you should be taking in your BJJ lifestyle to ensure you are able to train hard for as long as you want.
It’s important to remember that supplements are just that, supplements. They do not make up for a poor diet or bad sleep habits. Before adding supplements to your routine, you should make lifestyle adjustments to eat a healthy diet of whole foods, drink plenty of water, and aim to get 7-8 hours of sleep per night. Once you are doing that consistently, there are a number of supplements that will take you to the next level, and that’s what this article is all about.
And, as a quick disclaimer, you should always consult with a healthcare professional before starting any supplementation.
The 10 Supplements Every BJJ Athlete Should Take Daily
Here are the highlights. You can find more in-depth info about the benefits of each supplement below.
- Creatine: BNP Pure Creatine Monohydrate, $31
- Vitamin D3 with K2: Ortho Molecular – Liquid Vitamin D3 with K2, $65
- Glucosamine: Pure Encapsulations Glucosamine Sulfate, $37
- Omega-3s: Nordic Naturals Ultimate Omega, $30
- Magnesium: Thorne Magnesium Bisglycinate, $43
- Hydrolyzed Collagen: Vital Proteins Collagen Peptides, $30
- Hyaluronic Acid with MSM: Horbäach Hyaluronic Acid with MSM, $10
- L-Glutamine: Sports Research L-Glutamine, $22
- Branched-Chain Amino Acids (BCAAs): Thorne Amino Complex EAA and BCAA, $41
- Beetroot Extract: Goli Beets Cardio Gummy, $13
Supplement Analysis:
Creatine Monohydrate
When to Take: Daily, anytime
Creatine monohydrate is a widely studied and recognized supplement known for its potential benefits to athletic performance. By increasing phosphocreatine stores in muscles, creatine supplementation may enhance ATP regeneration during short bursts of high-intensity activity, such as explosive movements and grappling exchanges typical in BJJ. This can lead to improved strength, power output, and muscular endurance, allowing athletes to exert maximal effort over longer periods and recover more rapidly between rounds or training sessions. Creatine may also support cognitive function and focus, which are crucial for maintaining tactical awareness and executing techniques effectively during BJJ rolls. Overall, creatine monohydrate supplementation has the potential to optimize performance, aid in skill development, and enhance the competitive edge of BJJ athletes.
Vitamin D3 with K2
When to Take: Daily, anytime
Vitamin D3 and K2 play crucial roles in bone health, cardiovascular health, joint health, muscle function, immune function, and overall health and longevity. In the context of jiu-jitsu, where athletes undergo intense physical activity and may experience joint stress and muscle fatigue, maintaining optimal levels of these vitamins can be particularly beneficial. Vitamin D3 supports bone mineralization and muscle function, contributing to improved athletic performance and reduced risk of injury. Vitamin K2 regulates calcium metabolism, preventing calcium deposition in soft tissues and supporting joint health. Additionally, both vitamins play roles in immune function, reducing the risk of infections and promoting recovery. Overall, ensuring sufficient intake of vitamin D3 and K2 may enhance jiu-jitsu athletes’ performance, resilience, and long-term health.
Glucosamine
When to Take: Daily, anytime
Glucosamine, a naturally occurring compound in the body, plays a vital role in supporting joint health, making it beneficial for jiu-jitsu athletes who experience intense physical activity and joint stress. Glucosamine serves as a building block for cartilage, cushioning joints and preserving flexibility and range of motion crucial in grappling sports like jiu-jitsu. Supplementing with glucosamine may aid in joint repair and recovery, stimulating the production of essential components for healthy cartilage and joint fluid. Moreover, glucosamine’s anti-inflammatory properties can help alleviate joint inflammation and reduce discomfort, contributing to improved mobility and agility. While it may not directly enhance athletic performance, maintaining healthy joints through glucosamine supplementation can indirectly support consistent training, higher intensities, and better overall performance gains over time in jiu-jitsu athletes.
Omega-3s
When to Take: Daily, anytime
Omega-3 fatty acids offer several benefits to jiu-jitsu athletes, enhancing both strength and endurance while supporting recovery. Studies indicate that Omega-3s, particularly EPA, can increase muscle protein synthesis, aiding in muscle mass and strength development. Additionally, Omega-3s contribute to maintaining muscle mass during injury recovery, preserving body composition and aiding in healing processes. Endurance benefits stem from Omega-3s acting as vasodilators, improving oxygen flow during exercise and reducing fatigue, potentially enhancing overall endurance capacity. Moreover, the anti-inflammatory properties of Omega-3s support muscle recovery and injury prevention, reducing post-exercise muscle damage and soreness. Improved sleep, another benefit of Omega-3 consumption, further aids in performance recovery. By incorporating Omega-3s into their diet, jiu-jitsu athletes may experience improved strength, endurance, and recovery, ultimately enhancing their overall performance on the mat.
Magnesium
When to Take: Daily, before bed
Magnesium supplementation offers potential benefits for jiu-jitsu athletes, particularly in improving sleep quality and overall well-being. Studies suggest that higher magnesium levels are associated with better sleep, longer sleep times, and reduced daytime tiredness. Magnesium impacts various brain chemicals involved in relaxation and sleep regulation, including GABA, melatonin, and cortisol. Magnesium glycinate, a highly absorbable form of magnesium, may be particularly effective in improving sleep quality. Athletes should aim for a daily magnesium intake of around 350 milligrams or less to avoid negative side effects. By incorporating magnesium supplementation into their routine, jiu-jitsu athletes may experience improved sleep, enhanced recovery, and better performance on and off the mat.
Hydrolyzed Collagen
When to Take: Daily, anytime (we recommend stirring the chocolate-flavored collagen into your morning coffee)
Collagen supplementation offers numerous benefits for jiu-jitsu athletes, supporting various aspects of performance and recovery. Firstly, collagen is essential for joint health, as it forms the structural foundation of connective tissues like cartilage, tendons, and ligaments. By promoting the integrity and resilience of these tissues, collagen supplementation can help reduce the risk of joint injuries and enhance flexibility and mobility, crucial for grappling sports like jiu-jitsu. Additionally, collagen peptides contribute to tendon and ligament strength, improving their ability to withstand repetitive stress and prevent overuse injuries. Furthermore, collagen aids in muscle recovery and repair by providing essential amino acids necessary for collagen synthesis and tissue regeneration. Consuming hydrolyzed collagen post-exercise may accelerate muscle recovery and promote the synthesis of new muscle tissue, facilitating faster recuperation between training sessions and competitions. Lastly, collagen supplementation has been associated with improvements in bone density and strength, which can help prevent bone injuries and stress fractures common in high-impact sports like jiu-jitsu. By incorporating collagen into their regimen, jiu-jitsu athletes may experience enhanced joint health, reduced injury risk, faster recovery, and improved overall performance on the mat.
Hyaluronic Acid with MSM
When to Take: Daily, anytime
Hyaluronic acid with MSM offers valuable benefits for jiu-jitsu athletes, particularly in supporting joint health and mobility. Hyaluronic acid is a key component of synovial fluid, which lubricates and cushions the joints, promoting smooth movement and reducing friction during grappling and submission techniques. MSM, or Methylsulfonylmethane, complements hyaluronic acid by providing sulfur, a vital nutrient for collagen synthesis and joint tissue repair. Together, hyaluronic acid and MSM contribute to maintaining joint integrity and resilience, helping athletes withstand the rigors of training and competition while minimizing the risk of joint injuries and discomfort. By supporting optimal joint function and mobility, hyaluronic acid with MSM supplementation can enhance athletic performance and promote longevity in jiu-jitsu athletes, allowing them to perform at their best on the mat.
L-Glutamine
When to Take: Daily, anytime
L-Glutamine supplementation offers notable benefits for jiu-jitsu athletes, aiding in muscle recovery, immune function, and gastrointestinal health. As the most abundant amino acid in the body, L-Glutamine plays a crucial role in protein synthesis and muscle repair, helping athletes recover faster between intense training sessions and competitions. Furthermore, L-Glutamine supports immune function by fueling immune cells and maintaining the integrity of the gut lining, reducing the risk of infections and illnesses that can sideline athletes. Given the demanding nature of jiu-jitsu training, where athletes often face physical and metabolic stress, L-Glutamine supplementation can help optimize recovery, enhance performance, and bolster overall health, ensuring athletes remain resilient and competitive on the mat.
Branched-Chain Amino Acids (BCAAs)
When to Take: Daily, post-workout
BCAAs, or branched-chain amino acids, offer significant benefits for jiu-jitsu athletes, supporting muscle recovery, endurance, and performance. Comprising leucine, isoleucine, and valine, BCAAs are essential for protein synthesis and muscle repair, aiding in the recovery process after intense training sessions and grappling matches. By reducing muscle breakdown and fatigue during exercise, BCAAs help athletes sustain energy levels and endurance, allowing them to maintain peak performance throughout training and competition. Additionally, BCAAs may enhance mental focus and reduce perceived exertion, enabling jiu-jitsu athletes to execute techniques effectively and make strategic decisions on the mat. With their ability to support muscle recovery, endurance, and mental acuity, BCAAs play a vital role in optimizing athletic performance and resilience in the demanding sport of jiu-jitsu.
Beetroot Extract
When to Take: Daily, post-workout
Beetroot extract, rich in dietary nitrates, presents notable benefits for jiu-jitsu athletes, enhancing athletic performance and recovery. By converting into nitric oxide (NO), beetroot extract promotes vasodilation, facilitating increased blood flow and oxygen delivery to muscles during exercise. This improved blood flow enhances exercise efficiency, reducing the oxygen cost of physical activity and delaying the onset of fatigue, crucial for jiu-jitsu athletes engaging in prolonged grappling matches and training sessions. Furthermore, beetroot extract supplementation has been linked to increased time to exhaustion during high-intensity exercise, offering athletes the potential to sustain higher exercise intensities for longer durations, ultimately improving performance outcomes on the mat. With its capacity to enhance both aerobic and anaerobic performance, beetroot extract emerges as a valuable dietary supplement for jiu-jitsu athletes seeking to optimize their physical capabilities and competitive edge.
BJJ Supplements FAQ
What supplements should I take for BJJ?
The most crucial supplements for health and longevity in the sport of BJJ are Creatine, Glucosamine, Collagen, Hyaluronic Acid with MSM, Vitamin D3, and Omega-3s. For complete information about each supplement and its specific benefits, view our list above.
What supplements can I take to protect my joints in BJJ?
Glucosamine, Collagen Peptides, and Hyaluronic Acid with MSM have all been shown to provide valuable benefits in maintaining healthy joints for BJJ.
What supplements can I take to get stronger in BJJ?
Creatine, BCAAs, L-Glutamine, and Vitamin D3 have been shown to increase muscular recovery and endurance, allowing you to train harder, train longer, and recover better.
Does creatine help for BJJ?
Short answer: Yes. Creatine monohydrate supplementation enables improved strength, power output, and muscular endurance for explosive movements and grappling exchanges in BJJ while also supporting cognitive function and focus, ultimately optimizing performance and providing a competitive edge for BJJ athletes.
Should I take creatine before or after Jiu-Jitsu?
The timing of your creatine supplementation doesn’t matter, just take 5g of creatine monohydrate (preferably from Creapure®) every single day to keep your muscles saturated.
Why do I get so exhausted during BJJ?
If you are new to BJJ and you keep getting exhausted during rounds, that’s normal. As your skill level increases with time and consistent training, you will become more efficient with each move, thus expending less energy and getting less tired. The most important (and hardest) thing to remember in the beginning is to BREATHE. It is common to experience an adrenaline rush when you start rolling, which elevates your heart rate and depletes your oxygen. So just remember to breathe, and you will instantly increase your stamina.
How do I increase my stamina for BJJ?
If you have been training for a long time and still get overly exhausted during rounds, consider adding in a cross-training regimen. Focus on a combination of cardiovascular exercises such as running, cycling, or swimming to improve heart and lung function, gradually increasing intensity and duration over time. You can also incorporate interval training to push endurance limits and enhance aerobic capacity. Additionally, you can consider supplements like Creatine, Vitamin D3 with K2, and Beet Root Extract to enhance your cardiovascular health and muscular endurance.
Is Glucosamine good for BJJ?
Glucosamine, an essential compound for joint health, provides valuable benefits for jiu-jitsu athletes by preserving cartilage, reducing inflammation, and aiding in joint repair and recovery, ultimately enhancing mobility and agility during intense physical activity.
Is Glutamine good for BJJ?
L-Glutamine supplementation offers jiu-jitsu athletes essential support for muscle recovery, immune function, and gastrointestinal health, aiding in protein synthesis, immune cell fueling, and gut lining integrity, ultimately optimizing recovery, enhancing performance, and promoting overall resilience during demanding training and competition.
Is it okay to drink coffee before BJJ training?
Drinking coffee before BJJ training can offer some potential benefits, but there are some things to look out for as well. Coffee obviously contains caffeine, which can increase alertness, focus, and physical performance. Additionally, caffeine has been shown to enhance endurance and reduce perceived exertion, potentially allowing athletes to train harder and longer. The downside of coffee is that it can dehydrate you, so you need to be aware of this and ensure you are drinking plenty of water, and you should consider an electrolyte drink as well. The other obvious drawback is the gastrointestinal distress coffee can cause in the immediate aftermath, so make sure you take care of that before training or competition.