Simple BJJ Nutrition That Works on Busy Days (Wash Your Gi – EP44)

Work. Commute. Train. Crash. Repeat. You don’t need a perfect day to eat well. You need a few habits you can repeat. That’s what I broke down on the Wash Your Gi Podcast EP44.

Pre-roll snacks that sit well

You don’t need a big meal. You need fuel that’s gentle on the gut. A banana and whey. Yoghurt and honey. Toast with turkey. Eat 60–90 minutes before hard rounds. For drilling, go lighter. Fuel, don’t stuff.

Hydration that helps

Sweat drains water and salt. Replace both. Use electrolytes on hot days or before hard sparring. Salt your meals if you train often. In fight week, follow a clear fluid/sodium plan. Guessing leads to flat sessions and poor sleep.

10-minute recovery

After class, get protein and carbs in. Eggs and a bagel. Rice and tuna. Chocolate milk and cereal if you’re rushing. Keep it simple so you repeat it daily. Tiny habits stack up fast.

Listen to the Podcast here - https://www.washyourgi.com/e/unlocking-unorthodox-jiu-jitsu-techniques-and-nutrition-hacks/

Smart weight cuts

Don’t copy a teammate. Your body, job, and stress are different. Plan weeks out. Keep lifting. Keep protein high. Adjust slowly. Review weekly and change one thing at a time.

Start a plan you’ll stick to: https://www.unorthodoxnutrition.co.uk/sports-nutritionist-bjj-mma
See results: https://www.unorthodoxnutrition.co.uk/bjj-mma-nutritionist-client-results