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Whenever students get into the rhythm of Brazilian Jiu-Jitsu training, life is perfect. Submissions come with regularity. Energy levels are as high as the mood in the academy. As well, students reach a degree of technical proficiency unfathomable when they first donned their gis. This is the honeymoon stage of being a Brazilian Jiu-Jitsu student. Past this honeymoon phase, everything either deteriorates or goes stale. Submissions fail. Going to practice is a chore, and tying a belt takes a few seconds longer than usual. This is not uncommon in Brazilian Jiu-Jitsu. In fact, it’s a ubiquitous phenomenon across many athletic endeavors. Referred to as burnout, it discourages many students of Brazilian Jiu-Jitsu, making other sports or laziness seem more appealing and productive. Luckily, there are ways around this. First, it’s important to know when burnout is taking place. Let’s kick off the discussion with a discussion of burnout and fatigue! It’s Not Laziness: The Signs of Burnout Training Brazilian Jiu-Jitsu is like training in other sports in the sense that training involves exposure to stress. Stress — whether mental or physical — isn’t always a bad thing. In fact, strength and conditioning research has shown time and time again that there’s a healthy dose of it. It’s the job of every coach to dose training correctly to elicit the right physical response. Stress and recovery bring about the desired responses to training — whether it’s lifting a heavier weight or being automatic with the triangle. Unfortunately, there comes a point where stress builds, but the capacity to recover doesn’t follow. This is when burnout and fatigue occur. When too much training takes place at the expense of recovery, injuries and de-motivation follow shortly — the opposite of why anyone enters the academy. What does burnout look like in Brazilian Jiu-Jitsu? Here are the tell-tale signs to look out for: Decreased Motivation to Train De-motivation isn’t uncommon. In fact, it’s normal to a point. However, when the lack of motivation to train persists for more than a couple of weeks, it might be time for a break. Often, a lack of motivation is the body’s way of saying that even the nervous system is fatigued. A fatigued nervous system is not something to scoff at. It can lead to a laundry list of negative adaptations like hormonal imbalances and reduced muscle activation. A General Feeling of Exhaustion Along with a lack of desire to train is a general feeling of just being run to the ground. Granted, trainees experience exhaustion in different ways. The most common complaints include muscle soreness that lasts for a week, an inability to focus, and poor sleep. Decreased Performance on the Mats A lack of motivation followed by training fatigue is sure to translate to a poor mat game. Whenever students experience prolonged muscle soreness, they execute moves poorly. Worse yet, an inability to focus inhibits learning in the academy, adding to the list of sloppy moves on the Tatami. Injuries Galore Injuries occur as a result of overuse. When students train in the absence of adequate recovery, inflammation accumulates in the muscles and joints. After continued usage past the point of inflammation, it’ll only be a matter of time before something snaps — and it doesn’t need to be from a submission. 5 Ways To Choke Out Burnout As soon as the signs of burnout appear, manage training fatigue using these five actionable steps: 1. Get More Sleep Sadly, many trainees don’t get seven to nine hours of sleep every night. It’s no surprise that many of them start complaining of burnout or fatigue after the fourth week of Jiu-Jitsu training. For both elite-level and beginner practitioners of the sport, sleep needs to be part of an overall recovery strategy. In fact, it needs to be the cornerstone of one. Sleep is when the muscles recover and rebuild after a long day of work, school, and mat work. More importantly, it’s a time for the nervous system to recharge and reset for another day of work. 2. Dial-in Nutrition This isn’t just important in Brazilian Jiu-Jitsu. It’s vital to every sport. Nutrition is another pillar of any recovery strategy. Without it, trainees would accumulate training fatigue faster. Optimizing food intake means different things for different people. For athletes, a good rule of thumb is to consume a diet of whole foods like on the Helio Gracie diet. It’s also a good idea to keep alcohol to a minimum, and the same goes for simple refined sugars. When it comes to protein, trainees shouldn’t get too hung up on supplementation. After all, it’s all about fueling for Brazilian Jiu-Jitsu training and competition — not winning the Olympia. Contrary to popular belief, fats need to be in your training diet. Of course, these need to come from clean sources like egg yolks, nuts, and avocados. Fats are the building blocks of hormones and are necessary as a secondary energy source. All in all, by eating foods that don’t come from a packet, the chances of burnout drop dramatically. 3. Rest Days — Take Them Many beginner and intermediate trainees fall under the spell of training day-in and day-out. Indeed, this is possible — whether it’s healthy and sustainable is a different story. Fatigue isn’t something that occurs after training. It’s accumulative. It builds over weeks and months, piling continuously with hours of drilling and rolling. To maximize recovery, resting a day or two is a must. Rest isn’t for the weak. Trying to do without it can and will make anyone weak. 4. Listen to Your Body The body is an intuitive piece of machinery. It abounds with feedback mechanisms, sending tangible (yet often ignored) signals of when to push and when to back off. Trainees need to be in tune with their bodies, paying attention to every change no matter how subtle. Every change in the resting heart rate to the sensation of thirst is a sign that it’s time to put down the gi and take a breather. 5. Make the Hard Work Fun With Variety In reality, training fatigue isn’t always a physical thing. For some, it’s all mental — and that’s okay! For this group, training stress isn’t the problem — monotony is. Solving this problem is easy. All trainees need to do is add some variety to the hard work they put in. Students of Brazilian Jiu-Jitsu can introduce training variety in many ways. Some visit other academies for a change of scenery and training partners. Others master different submissions. Whatever form novelty takes in training, it’s sure to provide that much-needed dopamine hit to a trainee. The variety reinvigorates training and expands the student’s horizons, also mitigating the effects of burnout. Bonus Tip: Leave, But Only for a While! It’s as the saying goes: “Absence makes the heart grow fonder.” It’s a hard pill to swallow for some students, but Brazilian Jiu-Jitsu is like all things beloved — it’s worth taking time off from it temporarily. By being away from the academy and the mats, students can rest, recover, and miss Brazilian Jiu-Jitsu. After a short sabbatical from the academy, trainees will have recovered, chomping at the bit to roll on the mats once again. Try a free week with us at Granite Bay Jiu-Jitsu! Train. Recover. Improve. Olympic weightlifters at the highest level mentioned the secret to peak performance. According to them: “Be impatient with recovery and patient with progress.” This is also true in Brazilian Jiu-Jitsu. Training is cyclical, ebbing and flowing between stress, recovery, and adaptation. Improvement takes place only after full recovery from the stress of training. Without recovery, fatigue builds, and the athlete burns out.  Are you into evidence-based Brazilian Jiu-Jitsu training that invigorates more than annihilates? Try a free week with us at Granite Bay Jiu-Jitsu!

Brazilian jiu-jitsu is a physically demanding sport that can take its toll on your body if you're not careful. If you're not taking the necessary precautions, you could get injured and miss out on valuable training time. Granite Bay Jiu-Jitsu has prepared this blog post to help you understand what supplements are the best for BJJ athletes. These dietary supplements will help improve your performance in the gym and keep you healthy and injury-free. 3 Best Dietary Supplements for Brazilian Jiu Jitsu Athletes Are you looking for an edge in the competition? Here are three dietary supplements to help you reach your Brazilian jiu-jitsu training goals. 1. Best MCT Oil: Natural Force Organic MCT Oil MCT oil is a "medium-chain triglyceride" derived from coconut oil. It’s a natural, satiating, and calorie-free energy source that provides a clean burn without the crash you might experience with other energy supplements. MCT oil also aids in cognitive function and mental clarity. Wrestlers and jiu-jitsu athletes can benefit from using MCT oil before training to help improve their energy and focus. Natural Force Organic MCT Oil provides a convenient and sustainable source of healthy fats. The oil, which is made from cold-pressed virgin coconut oil, contains 14 grams of full-spectrum MCTs per 1 tbsp serving. It is free from sugar and carbs, making it ideal for keto and low-carb diets. Natural Force Organic MCT Oil is also eco-friendly. It is packaged in an infinitely recyclable glass bottle, and the product label is biodegradable. With its many benefits, Natural Force Organic MCT Oil is an excellent choice for those looking for a healthy and sustainable source of healthy fats. You can put this into your coffee, salad, or smoothies for an extra energy boost before training. >> Click here to check the latest for Natural Force Organic MCT Oil on Amazon << 2. Best Magnesium Oil Spray: Ancient Minerals Magnesium oil sprays have been gaining popularity in recent years to increase magnesium levels. Magnesium is an essential mineral that plays a role in over 300 biochemical reactions in the body. It is involved in energy production, muscle contraction, and nerve function. Magnesium levels can be depleted by stress, lack of sleep, and certain medications. This can lead to symptoms such as fatigue, muscle cramps, anxiety, and headaches. Magnesium deficiency is common, especially among athletes. Symptoms of magnesium deficiency include fatigue, muscle cramps, and anxiety. Brazilian jiu-jitsu and other contact sports put athletes at a higher risk for magnesium deficiency due to the increased demands on the body. Ancient Minerals magnesium chloride oil is a concentrated spray that can be used to restore magnesium levels and encourage healthy skin. Magnesium chloride is one of the most efficient and absorbent forms of magnesium, making it an ideal choice for topical application. The light, refreshing spray can be used directly on areas of need, such as the neck, shoulders, or feet. It's also water-soluble, making it easy to mix with other body oils or lotions if needed. It is easily absorbed through the skin and does not require digestion like oral supplements. Ancient Minerals Magnesium Oil is also free from synthetic ingredients, fragrances, or fillers. It’s an excellent choice if you're looking for a high-quality magnesium oil spray. >> READ REVIEWS for Ancient Minerals Magnesium Oil Spray on Amazon << 3. Best Greens Powder: Naked Green Brazilian jiu-jitsu athletes need to be careful about their diets to make sure they're getting all the nutrients their bodies require. While a healthy diet is the best way to get the vitamins and minerals you need, it's not always possible to eat ideally every day. That's where green powders come in. Green powders are a convenient way to get a nutrient-rich boost, and they can be added to smoothies, juices, or even water. Additionally, many green powders contain probiotics and enzymes to aid in digestion. Naked Greens is a premium greens powder that contains six different organic vegetables and grasses, probiotics, a prebiotic, and adaptogens. Naked Greens was created to help reduce stress, balance cortisol levels, and promote gut health and body detoxing. Naked Greens makes an excellent addition to any daily routine for better overall health. Most powders on the market contain low-quality ingredients that are not effective. Naked Greens is different because it only uses organic, whole food ingredients that are non-GMO, gluten-free, and vegan. Plus, it has zero artificial sweeteners, flavors, or colors — ideal for those who are looking for a natural product. Naked Greens is a great way to ensure you're getting the nutrients your body needs, even on busy days. >> Click here to check the latest for NAKED nutrition Super Greens on Amazon << Final Thoughts As any jiu-jitsu athlete knows, proper nutrition is essential for peak performance. While a healthy diet is the foundation of good nutrition, there are times when it can be challenging to get all the nutrients your body needs from food alone. Dietary supplements are a way to boost your nutrient intake and make sure your body has what it needs to perform at its best. There are many different dietary supplements on the market, so it's essential to choose those backed by science and of high quality. The three supplements we've recommended for you today — magnesium oil spray, greens powder, and MCT oil — are all excellent choices for BJJ athletes. Remember to consult with your doctor before starting any new supplement regimen, especially if you have any pre-existing medical conditions.

When it comes to performance for Brazilian Jiu Jitsu, training often gets most of the attention. One area most athletes — especially novices — neglect is nutrition for BJJ. Ideal nutrition for BJJ will provide athletes with a steady source of energy. A diet like the famous Gracie Diet also promotes longevity in sport and life. For proof, BJJ students and athletes can look at Rickson and Kron to see the results of the diet. Now, there’s no need to go full-on pescatarian like Kron to reap the benefits of a sound diet. By sticking to the basics of nutrition and digestion, athletes can create their own ideal nutrition plan for both training and competitions. Read on to learn more about what ideal nutrition for BJJ training and competition looks like. The Truth about the “Ideal Diet” — It’s Individual Like a GI, there’s no one-size-fits-all when it comes to the best method of eating for Brazilian Jiu Jitsu. In truth, ideal nutrition is an individual matter that often requires some experimentation and trial-and-error. Arguably the best person who exemplifies this is Helio Gracie. Helio Gracie was one of the pioneers of what many today call the Gracie Diet. However, he didn’t wake up one day and decide that a diet of watermelons and seafood was the best diet. His method of eating was the result of self-discovery — a process of discovering what triggered problems for him and what didn’t. According to numerous sources, Helio Gracie had a sensitive digestive system. Whenever he partook of something that aggravated his digestive problems, he’d train poorly. He went back and forth with different diets until he was 27. When he reached that age, he realized that meat was the cause of the digestive flare-ups, among other things. After some help from his older brother — Carlos Gracie Jr. — he began consuming a diet high in fruits and vegetables. Over time, Helio’s diet became at least 50% plant-based. Many credit Helio’s longevity and performance (he still fought and competed in his 40s!) to the diet. The Gracie Diet was the result of seeing what works and what doesn’t. Ultimately, this is the key to ideal nutrition in Brazilian Jiu Jitsu and any other sport. What Was So Special About the Gracie Diet? Knowing what the Gracie Diet consists of can do two things. It gives athletes something to follow, and it’s an excellent foundation for any diet a Brazilian Jiu Jitsu athlete wants to create. After all, ideal nutrition is ultimately an individual matter. The Gracie Diet consists of whole foods only. It sounds similar to a paleo diet. However, what distinguishes the Gracie Diet from the paleo Diet is the larger place fruits and vegetables occupy in the diet. The Gracie Diet is approximately 50% to 60% fruits and vegetables. In the diet, there’s no red meat, and the only acceptable protein sources are nuts, grains, white meat like fish and chicken, and seafood. Besides identifying foods that are healthy for consumption, the Gracie Diet also includes guidelines on combinations. For instance, acidic fruits like apples and citrus cannot be mixed with grains like rye. Also, acidic fruits like red apples can’t go with fatty fruits like avocados. The Gracie Diet’s benefits are apparent in the grandmasters of the Gracie family. In addition to sharp skills on the mat, grandmasters like Carlos and Helio also enjoyed suppleness, low incidences of inflammation, and excellent digestion. Should All BJJ Athletes Follow the Gracie Diet? The answer to this is both yes and no. The diet is a whole foods diet, meaning that nobody can go wrong following it to improve BJJ performance. However, in reality, the diet may not be sustainable for everybody. In addition to issues with sustainability is the possibility of missing out on certain macronutrients. Indeed, white meats like chicken and fish do contain protein. However, this doesn’t mean that everybody should cut out red meat altogether. After all, red meat is also a source of protein and calories — two things that are excellent for somebody looking to fill up his or her weight class.  In short, there are areas where athletes can fill the gaps. Here are some of our practical recommendations based on experience and the best parts of the Gracie Diet. Choose Whole Foods Jiu Jitsu is an energy-demanding sport. Athletes need to fuel themselves with food that will give a lasting energy boost without spikes and drops. Sugary snacks like biscuits and energy bars may give quick surges of energy, but the energy drops quickly soon after. A better alternative would be unprocessed foods containing complex carbohydrates like grains, berries, and vegetables. These whole foods don’t give quick surges of sugar but deliver stable energy while they’re in one’s system. Simple Natural Carbs Before and After Training and Competition One of the most noticeable characteristics of the Gracie Diet is that it’s easy on the digestive system. Part of the reason the Gracies wanted seamless digestion is that they trained multiple times nearly every day. This is why the Gracies rarely — if at all — ate red meat. The last thing anyone who trains frequently wants is a bad stomach. Of course, not eating before training is an option — just not for everyone. Hence, for energy without sacrificing digestion, the best thing to consume before working out is a natural, simple carbohydrate source. For the Gracies, these are bananas, watermelon (Royce Gracie loved watermelon juice), and berries like acai and blueberries. These are excellent sources of glucose to fuel training. These are also a must after training and competition to replenish lost muscle glycogen. Eat for Better Gut Health — Cruciferous Vegetables and Fermented Foods Digestion is important for the Gracies — as it should be for any athlete from any sport. There are two ways athletes can improve gut health — even without following the Gracie Diet to the letter. The first is to make cruciferous vegetables a big part of the diet. Cruciferous vegetables provide the fiber that feeds gut bacteria, ensuring that the gut biome remains balanced. Cruciferous vegetables are: Broccoli Kale Cauliflower The second way is to consume more fermented foods and beverages. Examples of fermented foods include sauerkraut and kimchi. Kombucha is a fermented beverage that promotes digestion and has many other health benefits like better immunity. Consume Fats and Animal-based Protein Hours Before Training and Competition Protein — red or white — can take a while to digest. It can take the stomach six hours to digest a steak. This is why it’s important to consume animal protein hours before training or competition. Fat also takes a long time to digest. It isn’t a good source of quick energy before a BJJ class or competition. Supplement With Protein and Caffeine Whenever Necessary Supplementation can fill in the gaps in your nutrition, especially with protein. There are many protein powders available on the market, so finding one isn’t difficult these days. There are also caffeine supplements available. However, the best caffeine supplement is a beverage people have been drinking for years — black coffee. Eat for Better Performance on the Mats and in Life The ideal diet can vary from one individual to the next. This can make experimentation lengthy and intimidating. Luckily, the grandmasters of Jiu-Jitsu have planted the seeds of thought when it comes to the best diet for BJJ and life. Before Googling “Jiu-Jitsu near me,” take a look at your diet. Fixing it will yield great returns whether you’re in the academy or at a competition. If you want some tips on how to eat and train for BJJ competition and training, shoot us a question. We’d be more than happy to answer.

Here are some fun facts about this martial art what is Brazilian Jiu Jitsu!  Jiu Jitsu is a martial art that focuses on grappling and ground fighting. It was developed in Japan but has spread to other parts of the world including Europe, South America, Africa, Australia, Canada, and the United States, becoming one of the most popular forms of martial arts. History of Jiu Jitsu  While jiu jitsu was developed in Japan, it is believed to have originated with Buddhist monks practicing self-defense techniques by using their hands and feet to defend themselves against wild boars. Jiu jitsu is one of the most popular forms of martial arts today, with over 600 different organizations teaching jiu jitsu in more than 50 countries worldwide.  One of the best-known and most respected jiu jitsu experts today is Carlos Gracie. He began learning the art as a child majorly contributing to his years of experience. After creating his own style of Brazilian Jiu Jitsu, he taught several members of his family. One of the members he taught is his brother Helio Gracie. Today some people refer to this form as "Gracie Jiu-Jitsu." The Gracies were challenged by fighters from other martial arts backgrounds such as boxing and judo. In these challenge matches, they proved that their techniques could overcome any other fighting style. Many say that even if an opponent outweighs you by over 50 lbs., with proper training you can still defend yourself successfully against them.  In the early 20th century, the Japanese exported Jiu Jitsu to Brazil where it is still very popular today. Gracies challenged fighters from other martial arts backgrounds such as boxing and judo; in these challenge matches, they proved that techniques could overcome any other fighting style.-It is estimated that there are roughly 300 million practitioners of Jiu Jitsu worldwide. Hence, making it one of the most popular martial arts in modern culture. The popularity of jiu jitsu has increased dramatically in Brazil since its beginning. It is considered to have evolved into one of the most essential arts on the planet today.   Gracie was known for his "no rules" fight philosophy, which became the trademark of UFC (Ultimate Fighting Championship).   Many different organizations teach Jiu Jitsu worldwide including ACJJ USA Brazilian, JiuJitsu Federation International Brazilian, JiuJitsu Federation Japan Judo Association, The US Olympic Committee, United States Judo Incorporated And many more.  Jiu Jitsu is one of the most popular forms of martial arts today, with over 600 different organizations teaching jiu jitsu in more than 50 countries worldwide. It is estimated that there are roughly 300 million practitioners of Jiu Jitsu worldwide making it one of the most popular styles on modern culture.  One such organization is ACJJ USA Brazilian JiuJitsu Federation International Brazilian JiuJitsu Federation Japan Judo Association The US Olympic Committee United States Judo Incorporated And many more! As we can see, this form has been around for quite some time and will continue to prosper as long as people put their minds and heart into learning it. What is Brazilian Jiu Jitsu and Why is It So Special? Jiu Jitsu focuses on grappling and ground fighting which makes it ideal for self-defense situations, but you can still incorporate jiu jitsu into your everyday life and self defense classes. You can do this by using the same principles of Brazilian Jiu Jitsu in your daily activities like when playing around with friends or even while having a spirited game of tag at school! And because jiu jisu emphasizes technique over strength, its benefits are far-reaching; making training more accessible to all people regardless of age or body type (which means that pretty much anyone can practice!)  Jiu Jitsu is a very accessible sport that can be undertaken by both men and women, young or old, regardless of physical strength or weight differences between participants. There are no restrictions to practicing Jiu Jitsu; it has been proven effective in self-defense situations despite age, gender, body type and fitness level.  Many practitioners find this combat jiu jitsu art fun and challenging while getting fit at the same time! Here's some more information: -There are only two main objectives in Jiu Jitsu: To control your opponent through grappling techniques such as holds, locks & chokes (Strategy A) Or make them submit using joint locks or chokehold (strategy B)  There is a wide variety of submissions possible from almost every position. Jiu Jitsu's strategies can be applied regardless of your opponent's size or strength. This makes it an effective self-defense technique no matter who you're up against.  Some of the techniques used in jiu-jitsu are: armbars chokes and strangles neck cranks leg locks, including the kneebar, figure-four toehold, heel hook, and darce choke. Other jiu jitsu techniques are more unorthodox. The rise of mixed martial arts (MMA) competition has highlighted the importance of good jiu jitsu skills at advanced levels. Equipment to Practice Jiu Jitsu  One can practice jiu jitsu in any type of clothing, however, you want to wear something comfortable and loose. Also, be sure not to wear anything with metal or hard objects near your joints for safety purposes. Jiu jitsu has a long tradition in the martial arts world but it continues to evolve as new techniques are developed by athletes competing in jiu jitsu competitions all over the world. To learn more about this amazing sport check out some of our self defense classes which will teach you how to defend yourself in a real-life situation.  The most important piece of equipment you will need for jiu jitsu is the gi (or kimono). The gi provides safety and support, especially when executing some types of ground holds. A few things to consider when purchasing your first gi is quality, weight/thickness, fit, and price. Description of the Jiu Jitsu GI The jiu jitsu gi is the traditional uniform worn by jiu jitsu players. The kimono-style top and pants are easy to put on, have a good amount of flexibility but still offer enough resistance for you to practice your moves comfortably. It is made of cotton and comes with a belt to represent your level of expertise, which jiu jitsu players can earn as they train and advance in this martial art, becoming black belts. There are many other types of gi out there, so you should first consider what type best suits your needs and skill level before buying one. But they all have a similar design and serve the same purpose. If you are just starting, then it is best to look for a kimono gi with a white belt so that you can wear your uniform while earning your stripes in this exciting martial art. That is, while attending your classes and working on advancing in this sport. Remember that a black belt can only be worn by gi players who have reached the highest level of expertise in jiu jitsu.  Other types of gi apart from jiu jitsu are, judo gi and aikido gi. The judo gi is a kimono-style uniform made of cotton or hemp. On the other hand, aikido gi is a Japanese martial art that is practiced in many countries around the world, including Brazil where it originated from. The word “gi” often refers to jiu jitsu and judo uniforms as well as those used by some practitioners of other martial arts.