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!

• 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.

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)

Caffeine and L-Theanine is a powerful combination of two popular supplements designed to improve performance and focus in Brazilian Jiu-Jitsu and is perfect for pre bjj training.

I’ve been taking these from Smarter Vitamins for a bit now and have definitely made my AM training smoother.

• Caffeine enhances alertness and reduces mental fatigue,
• L-Theanine, an amino acid found in green tea, promotes relaxation without causing drowsiness.

When taken together, these substances work synergistically to create a state of focused calm and increased reaction time, giving BJJ practitioners a competitive edge on the mats. If you’re like me and sometimes feel to jittery on just caffeine adding in L-Theanine may be a good option

When combining Caffeine and L-Theanine, it’s essential to maintain a balanced ratio to capitalize on their symbiotic effects fully. A 2:1 ratio of L-Theanine to caffeine has been identified as optimal, providing improved reaction time and reduced mental fatigue without causing overstimulation or restlessness typically associated with high doses of caffeine.

How Much Caffeine and L-Theanine Should You Take?

For a starting point, a common and effective dose is 200 mg of L-Theanine combined with 100 mg of caffeine, taken 30-60 minutes before training or competition. This proportion adheres to the recommended 2:1 ratio of L-Theanine to caffeine, making it an effective combination for most people.

Beta-Alanine

Beta-alanine is a another popular supplement among serious Brazilian Jiu-Jitsu practitioners and athletes due to its proven effectiveness in enhancing muscular endurance and overall performance. I like to mix it in with my Gatorade/water mixture and drink it throughout the day (before/during training).

This non-essential amino acid is a key component in the synthesis of another amino acid called carnosine, which plays a vital role in buffering lactic acid build-up in the muscles.

Numerous studies have demonstrated the effectiveness of this supplement in supporting athletic performance, especially in short to medium-duration, high-intensity exercises, which closely resemble the demands of Brazilian Jiu-Jitsu.

How Much Beta-Alanine Should You Take?

Most studies suggest a daily dosage of 3.2 to 6.4 grams, divided into smaller doses throughout the day, for best results. Keep in mind that individual factors such as body weight, exercise intensity, and training goals can impact the optimal dosage for each person.

Side Effects of Beta-Alanine

Beta-alanine is generally safe when taken at recommended dosages and by following proper guidelines. However, it is worth mentioning some side effects that may occur with this supplement. The most common side effect is paresthesia, a tingling or prickling sensation that can be felt in the face, neck, and hands. This harmless sensation is temporary and usually subsides within an hour or so.

To reduce the chances of experiencing paresthesia, you can try spreading your beta-alanine intake into smaller doses throughout the day, as mentioned earlier.

Sodium Bicarbonate

Sodium Bicarbonate, commonly known as baking soda, is an often overlooked yet highly beneficial supplement for Brazilian Jiu-Jitsu (BJJ) practitioners. Its primary function is to regulate and buffer the body’s pH levels, which in turn can lead to improved endurance levels and reduced fatigue (similar to beta alinine)

When engaging in high-intensity training and rolling sessions, lactic acid levels in muscles can rise rapidly, and this can bring about soreness and reduced physical performance. Sodium bicarbonate can help counteract the negative impact of lactic acid by managing pH levels within the muscles.

• One advantage of sodium bicarbonate supplementation is the improvement in anaerobic performance, which is vital in BJJ as it involves explosive movements and bursts of power.
• Another benefit is the delay in the onset of muscle fatigue, especially during high-intensity, short-duration exercises.

How Much Sodium Bicarbonate Should You Take?

A standard recommended dose is between 0.2 to 0.4 grams per kilogram of body weight, taken approximately 60-120 minutes before engaging in an intense training session or competition. It is crucial to start with a lower dose and gradually increase if needed, making sure any gastrointestinal discomfort is minimized.

To avoid gastric issues and maximize absorption, some athletes prefer to split the dosage throughout the day. Keep in mind that taking sodium bicarbonate too close to training or too quickly may cause stomach discomfort, so it is best to experiment with the timing and find what works best for you.

Maltodextrin

Maltodextrin is a popular carbohydrate supplement that is commonly used by BJJ practitioners due to its quick absorption and energy-boosting properties.

This complex carbohydrate is derived from starch and is broken down into glucose, which provides a steady release of energy during training, helping athletes maintain their endurance and power and is a great pre/during/post-training supplement.

• One advantage of maltodextrin over other carbohydrate sources is that it is easily digestible, meaning it provides the required energy without causing any gastrointestinal discomfort.

Side note: Although maltodextrin is a beneficial supplement for BJJ athletes, it may not be suitable for individuals with diabetes or those following a low-carb diet due to its high glycemic index.

Keep in mind that the quality of the maltodextrin supplement you choose can impact your overall results, so it’s essential to opt for a reputable, high-quality product.

How Much Maltodextrin Should You To Take?

A general guideline for BJJ athletes is to consume approximately 30 to 60 grams of maltodextrin per hour during prolonged training sessions, which can be mixed with water or a sports drink for added electrolytes and hydration.

For post-workout recovery, consuming 1 to 1.2 grams of maltodextrin per kilogram of body weight within 30 minutes after training is considered effective for replenishing depleted glycogen stores and promoting muscle repair.

As always, it’s essential to start with a lower dosage and gradually increase the amount based on your individual needs and how your body responds to the supplement.

L-Citrulline

One of the top performance-enhancing supplements you may not have heard of is L-Citrulline. L-Citrulline is an amino acid that plays a crucial role in nitric oxide (NO) production, responsible for widening blood vessels and improving blood flow. This, in turn, helps to deliver more oxygen, nutrients, and waste products to and from working muscles, ultimately aiding in optimal athletic performance.

Note that L-Citrulline has an advantage over other similar supplements due to its higher bioavailability, meaning it’s easily absorbed and utilized by the body.

• The increased blood flow provided by L-Citrulline helps boost muscle endurance
• It has also been suggested to aid in muscle recovery,reducing muscle soreness and enabling more frequent training sessions.

How Much L-Citrulline To Take?

Generally, for most people, a dose ranging from 3-10 grams per day is considered safe and effective. However, again, it’s crucial to begin with a smaller dosage to assess tolerance and gradually increase the amount as needed.

For beginners or those with lower body weight, 3-5 grams per day is a good starting point, while more experienced athletes or those with higher body weight might require up to 10 grams daily.

Mass Gainer Protein Shakes

While I’m always a fan of food over supplementation, there may come a time in your BJJ or weightlifting journey when you struggle to gain weight.

As someone who is definitely, in this category, I have used mass gainers or high caloric protein shakes to help maintain and gain weight especially when burning so many calories in jiu jitsu.

So if you struggle to get your protein and optimal amount of calories in then mass gainers may be a good option for you.

How Much Mass Gainer To Take?

The amount of mass gainer you should take will be strongly influence on your body weight and daily caloric goals. I would recommend taking 1 scoop a day first to see how your body reacts to it, and I would also recommend not taking it during the window around your bjj training.

Side note: Mass gainers should not replace whole-food meals entirely. While they serve as a useful supplement to fill in caloric gaps, it’s crucial to always prioritzie food as much as possible.

Glucosamine (Sulfate)

Now we are onto some supplements for joint health – which is something we should all be aware of for BJJ.

Glucosamine is an essential component of joint cartilage and plays a critical role in the maintenance, repair, and support of healthy joint function. Several studies have demonstrated the effectiveness of glucosamine supplementation in reducing cartilage breakdown and promoting joint health.

• Glucosamine supplementation is that it has been found to provide significant relief from joint pain in individuals with osteoarthritis.
• It has also been shown to increase the production of essential compounds, such as hyaluronic acid and proteoglycans, that contribute to the overall structure and function of joint cartilage.

Side note: There are two common forms of glucosamine found in supplements: glucosamine sulfate and glucosamine hydrochloride. While both forms have been shown to provide joint health benefits, numerous studies suggest that glucosamine sulfate is more effective in reducing joint pain and improving joint function.

How Much Glucosamine Sulfate To Take?

A standard dose of glucosamine sulfate typically ranges between 1,500 mg to 3,000 mg daily, divided into two or three smaller doses throughout the day. Studies have shown that daily dosages of around 3,000 mg can effectively slow down joint degradation and alleviate pain associated with joint stress and inflammation.

Chondroitin

Chondroitin, another popular joint supplement, has the potential to protect joint cartilage and improve overall joint function in BJJ practitioners, focusing on joint health maintenance, restoration, and injury prevention.

For optimal benefits, it is generally recommended to take chondroitin in tandem with glucosamine sulfate, as both supplements work synergistically to support joint health and potentially provide better results than using either supplement alone.

I know the JOCKOFUEL supplement line is on the pricier side, but their joint supplement does have both glucosamine and chondroitin

Turmeric

Turmeric, a spice popularly used in Asian cuisine, has various health benefits that contribute to enhanced BJJ performance, thanks to its active ingredient, curcumin.

Curcumin has potent anti-inflammatory and antioxidant properties which can positively affect the body and help BJJ practitioners recover more effectively after intense training sessions.

By reducing inflammation, it alleviates joint pain, swelling, and stiffness experienced after challenging BJJ sessions. Also, it has been shown to support overall joint health, which is valuable for a sport involving complex joint movements and strain.

Keep in mind: Curcumin found in turmeric is not easily absorbed by the body. To ensure optimal bioavailability, it is recommended to consume it with black pepper or as a supplement containing high-quality, bioavailable forms like BCM-95 or Meriva.

The capsules listed above contain both Tumeric and Black Pepper*

L-Glutamine

L-Glutamine is another popular supplement that is supposed to support recovery. Some scientific studies may point towards it aiding in recovery (especially with weight training individuals). The reason why its not higher on our list is because it is not fully, scientifically backed like other supplements (see creatine).

As always I recommend you do further research before going all in on any supplement.

It plays a role in muscle recovery, immune system support, and gut health. One advantage of L-Glutamine suggests that it may reduce muscle soreness and improve recovery time.

Hydrolyzed Collagen

Hydrolyzed Collagen can be another valuable supplement for Brazilian Jiu-Jitsu practitioners, particularly for promoting joint and skin health.

I usually will throw a scoop into my protein shake (it mixes very easy and gives ~20 grams of protein).

As an easily digestible protein source, hydrolyzed collagen is composed of amino acids, including glycine, lysine, and proline, which aid in the growth and repair of connective tissues and support overall joint health.

The key advantage of hydrolyzed collagen is its impact on the structural integrity of your joints.

Keep in mind that hydrolyzed collagen is also an essential supplement for promoting skin health (I know we’ve all had ringworm…). Incorporating hydrolyzed collagen into your supplement routine can strengthen your skin, making it more resilient to such issues. A daily intake of 10-20 grams can provide substantial benefits for both joint and skin health, helping to enhance your overall performance in Brazilian Jiu-Jitsu.

Green Foods Supplement

Green foods, which are derived from plant-based sources like algae, fruits, and vegetables, are another supplement you can include if you want to get more nutrients. They provide the nutritional value equivalent to consuming multiple servings of fruits and vegetables.

Note: there a tons of different brands out their – I would just be sure to always check the ingredients.

A key strength of green food supplements is their ability to alkalize, energize, and nourish bodily cells. They work by balancing the body’s pH levels, detoxifying, and providing a rich source of antioxidants, vitamins, and minerals. For BJJ practitioners, green foods can aid in maintaining optimal levels of energy and cellular health, giving them an edge during training sessions.

B-Vitamins

B-vitamins facilitate several vital functions like cell growth, fat metabolism, and converting carbs and proteins into energy. Since B-vitamins are not stored in the body, they need to be consumed daily to maintain healthy levels. If you are vegetarian or vegan, you probably already know that some of the most common deficiencies are usually B-vitamins

Incorporating B-Complex supplements into a BJJ athlete’s diet can lead to enhanced energy levels that translate to improved performance during intense training sessions.

For example, vitamin B6 (pyridoxine) plays a role in neurotransmitter production and can help regulate mood, while vitamin B12 (cobalamin) is essential for red blood cell formation, which supports oxygen transport throughout the body. These benefits can directly impact a BJJ athlete’s ability to perform at their best and recover from strenuous sessions.

Digestive Enzymes

If you struggle at all with digestion issues, you know the impact it can have on training. I suffered from my own digestive problems and to resolve them I began incorporation a small amount of digestive enzymes and probiotics and slowly increased them to the recommend dosage and essentially resolved years worth of stomach issues.

I strongly recommend taking a very small amount of digestive enzymes/probiotics first (lower than the recommended dosage) since it may have a strong effect on your digestion and cause adverse affects if your stomach isn’t used to it.

They can significantly improve digestion and prevent digestive discomfort caused by protein-rich diets, which are common among strength training athletes.

High-quality enzymes such as protease, amylase, and lipase can ensure the proper breakdown of proteins, carbohydrates, and fats respectively.

Green Tea Extract

Green tea extract can improve overall health, enhance athletic performance, and even promote fat loss. The polyphenols in green tea work to reduce oxidative stress induced by intensive workouts, aiding in quicker recovery and minimizing free-radical damage from training.

EGCG (epigallocatechin gallate) is the most abundant catechin found in green tea extract, and it has been shown to increase fat oxidation and elevate energy expenditure, providing advantages for BJJ practitioners who want to lose weight or maintain a healthy physique.

Nootropics for BJJ

Nootropics, often referred to as “smart drugs” or “memory enhancers,” can be beneficial for Brazilian Jiu-Jitsu practitioners.

While nootropics haven’t been entirely proven to be beneficial by the scientific community, they may be worth trying out for yourself

Common nootropics used by athletes include Bacopa Monnieri, Rhodiola Rosea, and L-theanine, which offer various benefits such as reduced anxiety, increased focus, and improved cognitive performance.

Side note: It’s crucial to monitor your dosage and pay attention to how your body responds to various nootropics, as excessive intake can potentially lead to unwanted side effects. As always, consult with a healthcare professional if you have any concerns or pre-existing medical conditions before adding nootropics to your regimen.

Beta-Hydroxy-Beta-Methylbutyrate (HMB)

Beta-Hydroxy-Beta-Methylbutyrate, commonly referred to as HMB, is an essential supplement for BJJ practitioners looking to enhance muscle recovery and overall athletic performance.

A metabolite of the amino acid leucine, HMB plays a vital role in the body’s ability to repair and build new muscle tissue. Increased muscle recovery is particularly valuable for athletes who engage in intense and frequent training sessions, as it can accelerate the healing process and minimize the risk of injury.

Animal Pak Multivitamin

While I tend to stay away from multivitamins, since some vitamins can enhance or inhibit others, if you are concerned with making up for lacking vitamins in your diet, Animal Pak Multivitamin is a good option.

These include vitamins A, C, D, E, K, and B complex, as well as essential minerals like calcium, zinc, magnesium, and selenium. In addition, it supplies amino acids, digestive enzymes, and a performance complex, featuring ingredients like ginseng, carnitine, and lipotropic agents.

Animal Flex Complete Joint Support Supplement

If you are more focused on your join health and support, (due to all the americana injuries sustained in BJJ), Animal Pack also offers an all-in-one supplement for join health.

This supplement contains a blend of essential vitamins, minerals, and active ingredients that support joint mobility and flexibility while reducing joint discomfort.

One advantage of the Animal Flex formula is that it features essential nutrients such as Vitamins C, E, and Zinc, which have powerful antioxidative properties that help combat joint inflammation. The formula also contains powerful joint support ingredients such as Glucosamine, Chondroitin, Boswellia serrata extract, and Hyaluronic acid.

Lastly, Animal Flex Complete provides several essential fatty acids that are vital to joint health. This includes Omega-3 and Omega-6 fatty acids.

Why You Can Trust This List

While I am not a doctor and do not have any medical background, I have trained bjj for over 6 years and trained with weights for over 10 years. I’m a big fan of Brazilian jiu jitus and weightlifting and with that comes the need to perform better and recovery better.

My general recommendation is to always steer clear of excessive supplementation – a healthy diet will always been any supplement with random ingredients and “proprietary” blends of god knows what.

You’ll see this list has items that you wouldn’t often see in other supplement recommendations that because I’m recommending things that actually work and not the latest supplement trend.

Sources for these recommendations will be found linked below.

Finally, if you think you need a supplement or are deficient in any vitamin or mineral getting regular tests and blood work from your doctor will always be the best starting point (and not listening to someone’s recommendations on the internet).

Again, supplements should be optional, the focus should first be on a solid diet and consistent sleep schedule.

Also when adding any supplement in, do so with the minimum effective dose to start, and I recommend adding in only one supplement at a time to test its effects properly.

Read More: For more info on weightlifting for bjj check out my full post here

Other Related Questions (FAQ)

What Are the Best Supplements for Jiu Jitsu?

The best supplements for jiu jitsu are:

While many supplements claim to enhance performance, only a select few have been scientifically proven to be effective for BJJ practitioners.

Creatine Monohydrate is an invaluable supplement. Its primary function is to increase the storage of energy in muscles in the form of adenosine triphosphate (ATP), potentially leading to enhanced performance and strength. A daily dose of 5g can provide noticeable, scientifically backed, improvements for BJJ athletes.

Pre-workout supplements like beta-alanine, L-citrulline, and sodium bicarbonate have been shown to improve endurance, strength, and focus, making them well worth your consideration. Taking these supplements before training sessions may help you get the most out of your time on the mats.

Lastly, don’t overlook essential micronutrients, such as Vitamin D and B-vitamins. Vitamin D supports immune system function and overall health, particularly for indoor athletes who may be lacking in natural sunlight exposure. B-vitamins play a crucial role in energy production and metabolism, and taking a B-complex supplement can boost your overall energy and endurance during training.

What Supplements Help Recovery from BJJ? (Best Recovery Stack)

The first supplement worth considering is whey protein, which serves as a foundation for muscle repair and growth. Consuming a high-quality whey protein supplement after training can help you meet your body’s increased need for protein, ultimately contributing to better recovery.

Omega-3 fatty acids are another valuable supplement for BJJ practitioners. Their anti-inflammatory properties can aid the recovery process by reducing inflammation in joints and muscles. Fish oil supplements are an easy way to boost your daily intake of Omega-3s, but make sure to choose a high-quality product containing adequate amounts of EPA and DHA.

Lastly, magnesium (found in ZMA) plays a crucial role in relaxing muscles and improving sleep quality, both of which significantly contribute to overall recovery. Choosing an easily absorbed form of magnesium, such as magnesium citrate or magnesium glycinate, may optimize its effectiveness in promoting muscle relaxation and better sleep.

What’s the Best BJJ Joint Supplement Stack?

When practicing Brazilian Jiu-Jitsu, it’s obviously crucial to maintain good joint health. The sport often involves rigorous training, putting immense pressure on joints that may lead to inflammation, discomfort, or even injury. As a BJJ practitioner, integrating joint supplements into your daily routine is a possible solution for promoting joint health and longevity.

Research supports that incorporating joint supplements, along with a balanced diet, adequate rest, and proper training techniques, can provide long-term benefits for BJJ practitioners. It is important to acknowledge that joint supplements are not meant to cure or entirely prevent joint problems but can certainly aid in enhancing overall joint health and alleviating discomfort during training.

Supplements for BJJ – Final Words

Thanks for reading – just to drive the final point home:

• Food
• Sleep
• Hydration

Will always bee the most important factors on a daily basis when it comes to your bjj performance and recovery. Supplements add just a little bit of an edge. So we strongly recommend making sure your nutrition and sleep are on point before diving into buying any supplements.

Thanks for reading and hope this post has been helpful – best of luck in your training and supplementation – Zack

References:

Zinc: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3724376/

Magnesium: https://journals.sagepub.com/doi/101177/2156587211401746

Fish Oil: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5032683/

Vitamin D/K2: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613455/

Preworkout Nutrition: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4042570/

Creatine: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788/

Zack Nicholas

Zack is an avid jiu jitsu practitioner and martial arts nerd. He currently holds a brown belt in BJJ. When not on the mats or in the gym, he can be found going for walks with his wife, attempting (and often failing) to train his dog, and frequently obsessing over a specific hobby only to forget about it a week later.