What to Eat on BJJ Tournament Day: A Simple Game Plan
So you’re competing in a BJJ tournament, huh? I’ll bet you trained hard to prepare and are mentally ready for it. But what should you do about food on comp day? This blog post covers some basics that you can steal to ensure you can focus on your opponent and not waste energy trying to decide what and when to eat.
THE NIGHT BEFORE
Believe it or not, this actually begins the night before the competition. Presuming you’ve comfortably made weight (if not, check out this blog post for tips on how to safely and effectively make weight), have a dinner that skews higher in carbohydrates. These are things like rice, pasta, and potatoes. A normal amount of protein and healthy fat plus veggies, works well to balance out this meal. I want you to think about this as helping to fill your fuel tank, and the stuff on the day of the tournament is topping it off. This is also a time to choose foods that are familiar, not something new. If you’re traveling to compete, plan this ahead of time and choose a restaurant that offers options that you know will sit well in your stomach. If your hotel has room service, you can usually get pretty specific when ordering (even if it’s not on the menu).
I want you to consider that a lot of what’s next comes to you showing up prepared. That means packing a cooler or snack bag. Don’t be the guy/gal that shows up and relies on a vending machine. Why leave fueling to chance when you’ve done all this work (and paid) to compete? Be a grown-up and pack your lunch.
BREAKFAST ON COMP DAY
There’s a lot of “it depends” when it comes to breakfast, with your first match time as the biggest variable. Ideally, you’re eating breakfast 2-4 hours before you compete. Again, choose foods that are familiar. You want this meal to be higher in carbohydrates, moderate protein (25-30 g is perfect), and low in fat and fiber. This is because fat and fiber slow down digestion, and this prevents you from getting the energy you need when you need it.
If you’re right at your weight limit, remember that IBJJF weighs you right before your first match, so breakfast counts on the scale. Weigh yourself after you eat, in your gi, and keep breakfast small until you’ve made weight. If you’ve got some room, eat normally.
Match day is often filled with excitement, nervous energy, and sometimes anxiety. Your appetite might be off. If that’s the case, choose foods that you can tolerate. One of my favorite options if hunger is absent is drinking your calories. Smoothies are a wonderful option. This could be a Naked Juice from a convenience store or getting something at Jamba Juice (or something similar).
THE WAITING GAME
You might find yourself waiting in between matches - whether that’s due to the actual schedule or the tournament is running behind. It’s important to have some quick-digesting carbohydrates on hand in between matches. These are things that are easy on your stomach and provide you with fast energy. Good options to PACK AHEAD OF TIME are bananas, Medjool dates (or other dried fruit), pretzels, rice cakes, graham crackers, or fruit snacks (I’m a fan of Welch’s). For more on this, see my list of easy pre-training carbs. If appetite is not there, you can drink your calories. Regular Gatorade (not the low-sugar or Zero options) is a great choice because it contains carbohydrates, fluid, and sodium. This not only keeps you fueled but also hydrated.
AFTER THE tournament
It’s important to eat something as soon as you can. You might not feel like eating right away, and that’s totally normal. I’d suggest having small snacks every 30-60 minutes until you’re ready for a meal.
Protein is also important at this point. It’s going to help with recovery, and since you’ve been focused on carbs all day, including protein after the tournament can help you reach your daily protein goal. Whey protein is an ideal choice here because it’s portable and easy to get down when you don’t feel like eating. Plus, you’re not going to bring a chicken breast or steak in your bag, unless you’re a sociopath.
Personalized Support
Want me to build out your comp day nutrition around your schedule? Sign up for a free discovery call here.
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.