GB Student Question : What To Eat For Competition?

Our questions this week come from students from GB Iran. A shout-out to all the students training hard there!
1. Shall we use any kind of supplement for doing better in BJJ? I mean both in normal times and when you are doing 5-time classes per week and working really hard? if the answer is positive, what should we use among these lots of supplements?
2 . Is there any diet we should follow a month, a week, or even a day before the competition? I have seen some of the competitors start drinking lots of milk right after the weight in. what is that all about?
Gracie Barra Iran
Have you checked out the GB Online Instagram account?
I got in touch with a few GB Professors to ask their opinions on your questions about nutrition in preparation for and on the day of the competition.
Prof. Isaac Dull – Bjj champion and MMA fighter
“I learned from Marco Gracie – one of the most knowledgeable people about the Gracie Diet, to eat dates and coconut water on the day of the fight because it’s light and will supply energy.”
The month before the competition. Prof. Pshemek is not only a GB Black belt but a certified fitness trainer. He says:
“If you compete and want to lose a few pounds your diet plan must be adjusted.
1. Start with portion size and control.
2. Decrease carbs and sugars.
3. Monitor levels of energy during rolling time. If you feel weak or tired you need to increase carbs providing your protein intake is correct 0.8g per kilo of body weight.
4. The day before the competition and on the day of actual competition use a little bit more salt on your meals to prevent loss of minerals nutrients.”
2. Preparing your own food is the best way to eat healthy on daily basis.
I think this is a big part of being dedicated to your goals.
Drink 8-10 glasses of water every day.”
Prof Pshemek is not a big advocate of nutritional supplements preferring to focus on a diet of clean, natural foods.
Prof. Ulpiano Malachias shares his advice on your questions:
1- You should eat clean and make sure to count calories.
Prof. Ulpiano is also a fan of using nutritional supplements. “Also yes supplements are very important.” He recommends:
Basic supplements
2- What to eat on the day of the tournament? “It depends. Usually oatmeal and peanut butter, eggs.” Lighter foods that are easily digested.
Pro competitor Prof. Rafael Pinheiro advises a clean, simple diet of natural, unprocessed foods.
1- My diet is made of vegetables, salads, and chicken.
2- On the day of the fight I like to eat fruits like papaya, strawberry, and açai
Regarding drinking milk immediately after weigh-ins, no one I spoke with had heard of this practice before. If the competitor has restricted fluids in order to make weight (which can be a risky behavior!), then the priority is to replenish the water and electrolytes in the body. Pure water would be much more easily absorbed by your body than milk.
Hope this advice helps and best of luck to your GB team in the competition!
See also on GB Blog: GB Inspiration: Prof. Flavio Almeida on overcoming struggles
Writer: Mark Mullen, Gracie Barra Black Belt