What to eat before bjj class when you train after work

If you’re curious what to eat before BJJ class when you train in the evenings after work, you’re not alone. This is a really common question. Luckily, there’s a very simple solution: carbohydrates. Protein is a bonus, not a requirement.

The Situation

When you work a 9-5 and then train in the evenings around 6:00 or 7:00, food can be tricky. You don’t want to eat a large meal or dinner, then be sluggish AF on the mats. But if you skip food entirely, you’re also sluggish AF on the mats. Combine that with the fact that you might be driving to BJJ straight from work, and it feels like a no-win situation. Let me help you win this one. Pack some easy-to-digest carbs and think of this as a snack. If you want to have some protein, that’s cool, but it’s not required to fuel your training.

Why Carbs?

Carbohydrates are your body’s main energy source during high-intensity training. That’s BJJ, dog. So if your body needs carbs to train, it makes sense to consume some carbs before training. Protein is fine if it helps you hit your daily goal, but it won’t fuel this session the way carbs will.

You want to aim for carbs that are simple to digest and low in fat and fiber. Fat and fiber both slow down digestion, and while these are important to eat every day, they will prevent you from getting the energy you need when you need it (more on fiber timing in my post on how to make weight for a BJJ tournament). So save the healthy fats and fiber for the meals earlier in the day and after training.

You’re aiming for 30-60 g of carbohydrates an hour before you train. Also, don’t forget water so that you stay hydrated during the day. Sip on that through class as well. Being underfueled and dehydrated is a recipe for everyone else to wipe the mats with you.

Some examples of carbs that are low in fat and fiber, plus hella convenient so you can take them to work:

• Most fruit

  • This includes fresh and dried fruit (like raisins…not prunes, trust me)

  • Stay away from higher-fiber fruit like berries. Instead, choose things like an apple or orange

• Pretzels

• Graham crackers

• Rice cakes

• Peanut butter and jelly sandwich (Uncrustables are money)

• Bagel with some honey

• Fruit snacks (yes, the Welch’s Fruit Snacks you pack your kids for lunch)

• A small fruit smoothie

• Gatorade (the regular sugar kind)

Last Resort

Let’s say you screwed up and didn’t pack yourself a snack. What I want you to do is stop at a convenience store or gas station and pick something that has 30 g of carbs. That can be things from the list above. You can down this 5 minutes before class and still get some fuel to smash your friends.

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ABOUT THE AUTHOR

I’m Bob Viscount, a Registered Dietitian and BJJ black belt who’s been training since 2011. I teach at Gracie Barra San Clemente and coach BJJ athletes online who want to perform better, recover faster, and make weight without wrecking themselves. Most of my clients are regular people with full-time jobs who train a few times a week, so everything I teach has to work in real life.