| First and foremost, don't eat greasy foods with high | | | | choice prior to practice. There is some flexibility here, |
| fat content several hours before coming to jiu jitsu | | | | however anything high in carbs and low in fat would |
| class unless you want the embarrassment of throwing | | | | be fine. Ex: oatmeal, sandwich, pasta, bean burrito, rice |
| up on the mat! Also, it's not helpful to cut | | | | chicken bowl, soup, PB and J, etc.. After practice you |
| carbohydrates out of your diet as a quick way to lose | | | | want to eat a low calorie meal. This is where you |
| weight. When learning the sport of Brazilian Jiu Jitsu, | | | | want the chicken breast and vegetables meal. After |
| the amount of calories you will burn every class will be | | | | training at night is when you want to eat your smallest |
| extreme. Carbohydrates are vital to recovery and | | | | meal of the day. The largest meal of the day would |
| energy stores in your body. The best system is to cut | | | | then be breakfast. As the old saying goes, most |
| calories while maintaining a good balance of carbs, fat, | | | | important meal of the day for a reason. A typical solid |
| and protein. | | | | breakfast would be eggs, whole-wheat toast, |
| The 60/20/20 breakdown seems to work the best; | | | | potatoes, and a meat selection. There are a lot of |
| meaning 60% of your daily caloric intake should come | | | | substitutions one can add into this diet and many |
| from carbs, 20% from fat, and the remaining 20% | | | | possibilities. |
| protein. The average person training BJJ takes in | | | | One good rule of thumb when trying to lose weight is, |
| 2500-3500 calories per day. If your goal is to lose | | | | eat your calories, and don't drink them. Meaning try and |
| weight try cutting 600 to 700 calories out daily while | | | | avoid drinking lots of juices high in sugar, big coffee |
| maintaining good workouts. The remaining calories | | | | drinks, smoothes, and alcohol as well. Just taking this |
| should be healthy energy rich foods so you don't feel | | | | simple step can really make a big difference in weight |
| depleted from cutting calories. Remember, in Jiu Jitsu | | | | loss as a person can easily drink 1000 calories a day in |
| competition, you want to be as light as possible and | | | | junk. Ex: I don't want to mention anybody's name but |
| strong as possible. | | | | his initials are Jay Shellhammer, drinks like 10 sodas a |
| Another area of importance is what to eat prior to | | | | day, avoid this. Let me know if you have any questions |
| training. Like I said, cheeseburgers wouldn't be a wise | | | | just respond on the blog page. |