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The most important meal of the day is not breakfast but the one you have after training session. After heavy drilling and rolling it important to refuel those muscles and promote recovery asap.

Best way to do this is with a good mix of protein, carbs and fat. Incorporating as much nutrients as possible.  Inadequate nutrition can really effect recovery and especially if protein levels are too low. See research below for more details.


Research recommends that eat 1.4-2g of protein per 1kg of bodyweight. Research also puts this level at even higher for more active athletes.

Good level of protein helps to maintain good level of recovery after training by repairing muscle damage, aiding recovery and creating good energy balance.

Below are some examples of good sources of protein

Food serving protein in grams
Hard boiled Eggs 2 boiled 12g
Chicken Breast 172g 54g
Tofu 100g 18.6
Rump Steak 255g 85g
Nuts 14g 5.9g
Yogurt 100g 6.9g


Water: Making sure that you are rehydrated after exercise is really important. You can lose a large amount of water whilst drilling and rolling in BJJ. So important to drink enough water during and after training to rehydrate properly.

Carbs: They have got such bad press recently with increase number of people following Keto and other low carb based diets. These restriction based diets can certainly work for some people but also can be very extreme for others.

Getting Carbs from good mix of Fruit and Vegetables is a great start. Replacing write rice with brown, red or black rice is going to increase the amount of fibre and other vitamins and minerals in your diet.

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