Top 10+ Best BJJ Supplements (Scientific Breakdown)

What Are the Best Supplements for Jiu Jitsu?

Supplements for bjj trainining won’t have a massive effect on your performance and recovery. However, if you do choose to add supplements into your Brazilian jiu jitsu routine these are the ones that have been proven to be the most effective! (Plus our list of supplements to avoid*)

• Best supplement for increasing strength/endurance: Creatine
  
• Best supplement for pretraining: Caffeine
  
• Best supplement for recovery from BJJ: CBD
  
• Best supplement for joint health: Glucosamin/Fish Oil
  
• Finally, to see our full recommended supplement stacks for BJJ – check the bottom of this post:
  • Overall BJJ Supplement Stack Recommendations
  • Recovery Stack
  • Joint Health Stack

Best Supplements for Jiu Jitsu (Broken Down by Pre/Intra/Post Training)

Pretraining BJJ Supplements

#1: Caffeine (Cafe Bustelo)

Caffeine is a natural stimulant. If you look at all those expensive preworkout supplements you will likely see caffeine or another stimulant as one of their main ingredients.

So instead of wasting money on expensive preworkouts we recommend just cutting out the middle man and enjoying some quality pretraining coffee.

Cafe Bustelo Espresso Ground Coffee is a good product that will captivate your senses with its purity and flavor. High-quality coffee beans are used to grind this delicious dark roast as well.

This in turn results in a flavor that is robust and intense sip after sip. Additionally, this coffee is ground. It also comes in a vacuum-sealed can to keep it fresh and fragrant for a longer period of time.

Should You Drink Coffee Before Doing BJJ?

Consuming coffee before a BJJ training session can potentially boost your performance and focus, thanks to its primary active ingredient: caffeine.

So yes, you can and should drink coffee before doing BJJ if you like the effects of caffeine.

By increasing adrenaline and dopamine levels, caffeine can elicit improvements in mental alertness, endurance, and strength, ultimately contributing to a more effective and engaging training session.

For optimal results, it is recommended to consume caffeine approximately ~30 minutes before training; In terms of dosage, 3-6 milligrams of caffeine per kilogram of body weight is suggested to reap the desired improvements in cognition and physical performance.

#2: Creatine

Creatine is a substance naturally found in muscle cells. It helps your muscles produce energy. Especially, during bjj or strength training when they need it most.

Creatine is one of the the most researched supplements and has been scientifically proven to improve your performance (unlike many other supplements which have not).

Again, it can give you a bit of an edge but don’t expect it to exponentially improve your performance and recovery.

What Is Creatine Monohydrate? Well, Creatine has been a mainstay of workout supplements. It’s also frequently consumed by athletes and bodybuilders. And it’s very beneficial for BJJ practitioners too.

Creatine may encourage anaerobic strength, aid in growth of lean body mass, higher power output, and muscle growth. Moreover,  creatine may strengthen the brain and aid in cognitive function.

Should I take creatine before or after BJJ?

Our recommendation is to just aim to take 5g of Creatine Monohydrate once a day – the time of day you take it in regards to your bjj training does not matter.

Some people might prefer taking creatine before training for an energy boost, while others prefer taking it after training It’s essential to experiment with different timings and monitor your body’s response to find the optimal time for you to take creatine in relation to your BJJ training, but, again, I would aim to take 5g a day, every day.

#3: Not a Supplement but Simple Carbohydrates (and Low Fat)

Fresh fruits, dried fruits (such as dates and cranberries) fruit snacks, bread or other grain based snacks are considered King for pretraining in BJJ, and they will always be more important than any supplement.

Your body needs these quick sources of carbs to fuel your training. We recommend a high carb and low fat snack ~1hr-30 minutes before any intense training such as bjj or weight lifting.

Fruits, fruit snacks, and other quick sources of sugar a good source of carbohydrate, which is necessary for energy production during training. They are also a good source of vitamins and minerals, which are also essential for immune function and recovery from training.

Intra-Training BJJ Supplements

#4 Hydration with Electrolytes/Carbohydrates

Hydration refers to replenishing the body’s fluids with a solution that contains electrolytes and carbohydrates.

This is done to prevent dehydration and improve athletic performance.

Dehydration can cause serious health issues like heat stroke, renal failure, and convulsions. To avoid these issues while training BJJ, it’s best to consume electrolyte- and carbohydrate-rich solutions or drinks.

Electrolyte- and carbohydrate-rich fluids can help you keep hydrated and enhance your athletic performance.

Most sporting goods retailers sell electrolyte and carbohydrate-containing liquids, like Gatorade, Powerade and others.

#5 BCAAS

What is BCAA? It is the acronym for Branched-chain amino acid.

Athletes, bodybuilders, and individuals looking to gain muscle mass often use BCAA supplements since they contain essential amino acids that your body needs for training and recovery.

And that goes also for BJJ practitioners.

However** many scientific studies have shown that if you are getting adequate throughout the day (~1-1.2 grams of protein per 1lb of bodyweight) BCAAS are largely unnecessary.

One popular BCAA item is shown below. I’ve taken this Xtend brand for years. It is actually one of the few supplements that don’t taste like factory manufactured saw dust.

Whenever it comes to any fitness plan, recovery is equally crucial as hard training.

Without fine-tuning your recovery between sets, exercises, and events, you won’t advance and become better or win.

Champions maximize recovery. This allows them to work out more, heal more quickly, and recover from every workout faster and more fully than before. BCAAs can help you do that while training BJJ.

Post-training BJJ Supplements

#6 Whey or Casein Protein (and carbohydrates)

What can whey and casein protein do to your body? These are two forms of protein found in cow’s milk.

Whey protein is quick absorbing and aids in recovery quickly after training while casein protein is slower digesting and provided nutrients and protein to your muscles over an extended period of time. Both of which will help with recovery and muscle soreness.

Casein protein benefits your immune and digestive systems. On the other hand, whey protein contains Immunoglobulins. It’s a class of active protein that helps to strengthen your immune system.

You can buy products that are rich in both whey and casein to get the bets of both worlds. Like this blend that I’ve been taking over the last year:

#7 CBD

CBD is also known as Cannabidiol. It’s a chemical found in the Cannabis sativa plant or cannabis or hemp.

CBD is often used to reduce anxiety, depression, and post-traumatic stress disorder.

It is also advertised to encourage sleeping. But it’s also very helpful for athletes as well as recovering from BJJ training. You can check the item below for a supplement that is infused with CBD.

#8 Melatonin

Melatonin is a hormone produced by the brain in reaction to darkness. It regulates your circadian rhythms (your body’s internal 24-hour clock) and sleeps.

However, light exposure at night can prevent the generation of melatonin. Fortunately, you can buy melatonin products that can help you sleep well. Again, sleep is a massive factor for your recovery from intense training so if you’re sleep isn’t great (like mine was) I strongly recommend a melatonin product to help get a restful night’s sleep.

#9 ZMA

ZMA or zinc magnesium aspartate is a popular and effective supplement among athletes, bodybuilders, and fitness enthusiasts. Its another prebedtime supplement that I’ve taken for some time. It has significantly helped me wake up feeling recovered and well rested – plus it makes my dreams wild:

PrimaForce ZMA supplement is a special formulation that includes zinc and magnesium in highly bioavailable forms.

To improve the effectiveness and absorption of zinc and magnesium, vitamin B6 is added.

ZMA supports the generation of healthy hormones. Additionally, it enhances muscle growth and strength, according to research.

#10 Advil

Intense training in BJJ may sometimes result in muscle strain and pain. That is why some athletes use pain relievers.

While this may not be on the usual supplement recommendations you see, if you are banged up from training sometimes Advil or other pain reliever is the only thing that can help.

I keep some in my bjj bag just in case I get any minor injury during bjj training.

Additionally, Advil has the following uses. Thus, making it one of the important medications for athletes.

• Advil can relieve pain from headaches, and dental and muscle pain.
• Reduces fever and muscle pain due to the common cold or flu.
• It helps prevent your body from producing certain substances that lead to inflammation.

Other General Supplement Recommendations

Vitamin D along with Vitamin K2

Vitamin D and vitamin K2 work together for your body’s benefit. How?

The 2 vitamins work together to ensure that your body quickly absorbs Calcium and gets to the bone mass.

K2 helps your body absorb vitamin D – so we always recommend taking them together.

On the other hand, they stop arterial calcification and is a proven joint supplement. Thus, helping you maintain a healthy heart and bones.

Fish Oil

Fish oil is the fat or oil that is produced from fish tissue. It typically comes from oily fish like mackerel, anchovies, herring, and tuna. But, sometimes it’s occasionally made from the livers of other species.

Magnesium

You need magnesium for both your body and brain. It offers numerous advantages for your heart, blood sugar, and mood.

Additionally, it can be found in a wide range of foods, including nuts, seeds, and beans as well as leafy greens.

Below are the known benefits of magnesium:

• Sleep better
• Boost energy naturally
• Helps in blood pressure
• Strengthens bones
• Alleviate joint pains
• Mood enhancement

Zinc

Zinc is a nutrient that supports the health of both your immune system and metabolism. Your perception of taste and smell as well as the healing of wounds all benefit from zinc.

Other Popular BJJ Supplements to Be Aware Of:

Caffeine L-Theanine (Stack)