Brazilian Jiu-Jitsu

A Comprehensive Guide To Supplements For Brazilian Jiu-Jitsu

If you are into Brazilian Jiu-Jitsu, you must be aware of how much stress you have been putting on your body. When the amount of stress is higher than an average individual, you are more likely to have deficiencies. Everyone looks into the physical benefits of training, which are no doubt unlimited, but you must not neglect the cost your body is paying in terms of nutrients. Jiu-Jitsu is hard on the body, and you lose a lot of minerals and vitamins from your body through perspiration. To replenish the reserves and contribute to the repair and growth of damaged tissues, training supplements are necessary. However, you can’t just pick any supplement and start consuming it. We have compiled a detailed guide so that you are aware of the essential supplements your body needs for Jiu-Jitsu.


Creatine is one of the most effective BJJ supplements, which not only helps to build muscle but also protects your heart. You might have heard a couple of negative comments about this supplement, but it is better to turn deaf ears. It is hands down one of the most effective yet safest and well-researched supplements. It allows your muscles to contract better and harder for a long period of time which is what you would want from an effective supplement. Two main types of creatinine are available in the market, monohydrate and ethyl esther. You can take either one of them, depending on your preference.


Omega 3’s are often associated with superior brain, heart, and circulatory health, which is all you need for a decent performance in the gym. The anti-inflammatory benefits of Omega-3 training supplements are highly beneficial for Jiu-Jitsu athletes in their hard training. However, when buying, keep in mind that a few low-grade omega-3 supplements are also present in the market, which may be rancid or contain PCBs. Always go for the ones in triglyceride form if you want positive and visible benefits.

Hydrolyzed Collagen

Hydrolyzed Collagen is one of the supplements that you can find in almost every guide to protein powders. The reason for it being popular among other protein supplements is its unique amino acid structure which accounts for a higher content of lysine, glycerine, and proline. Combining these amino acids promotes faster cell growth due to their natural ability to produce supporting amounts of connecting tissue. Moreover, collagen is best digested in hydrolyzed form as the molecular weight is quite low. It takes around 30 minutes for an average body to digest collagen in hydrolyzed form.


In this guide, Magnesium may come as a surprise to you, but this amazing mineral accounts for around 300 enzyme reactions and is present in every tissue of your body. Along with the hundreds of benefits of this mineral, the most important ones for Jiu-Jitsu trainers are muscle relaxation and improved sleep quality. One can not ignore this benefit, as proper sleep ensures a fresh, relaxed body ready for new experiments. Moreover, the muscle-relaxing effect also helps you unwind after an intense or sparring training session. However, the dissolvable type of magnesium BJJ supplement is recommended as compared to the capsuled ones.

Vitamin D3

Jiu-Jitsu exposes you to higher amounts of germs and bacteria when training with fellow partners. We know you can’t afford to fall sick as it means loss of training, which you will never want. The best supplement to increase your immunity is Vitamin D3. Adequate levels of this vitamin ensure a strong immune system and give you the power to defeat bacteria and germs attacking your body. Multiple pieces of research have clearly proved the connection between low vitamin D levels and catching diseases one after another. A Vitamin D supplement of 5-10 thousand IUs per day is essential for every jiu-jitsu trainer if they want to be protected against falling sick.

Vitamin B

Vitamin B is accountable for a number of important functions in your body. It not only helps your cells to grow but also metabolizes fats, carbs, and proteins into useful energy. Moreover, by regularly taking Vitamin B training supplements, you will notice a remarkable improvement in your energy levels. You will certainly feel more energized for training hard. Thanks to the water-soluble B complex supplements that quickly absorb in your bloodstream and give you an instant push of energy!

Digestive Enzymes

It is rightly said that ‘Health starts and ends in the gut.’ If your body is unable to process the food you eat, there is no point in having a healthy diet. You are at risk of malnourishment if your food is not properly processed. Adding a supplement containing digestive enzymes to your daily diet will ensure that whatever you are eating is well-consumed by your body. This way, you will not only lose unhealthy fat but also see your digestion improve.


Continuous hard training without getting enough supplements may leave you in a miserable condition where you can face trouble remembering your techniques. In that case, a Nootropic supplement is quite helpful. It is referred to as a ‘memory enhancer’ or ‘smart drug’ as it improves the oxygen supply of the brain by altering the availability of the brain’s neurochemicals (neurotransmitters, hormones, and enzymes). A regular intake of Nootropics will stimulate your nerve growth, resulting in better memory and clear thinking.

Summing It Up

The supplements we have shared are extremely helpful for Jiu-Jitsu trainers in multiple ways, each one having a series of benefits. A regular intake of these with a proper and balanced diet will not only help your body heal faster but also become stronger to perform at its best. However, along with proper supplements, you also need an authentic training institute to tone down your body. One of the best institutes offering Brazilian Jiu-Jitsu training is Activolution Sports Academy. We have been training men, women, and kids for several years and have a positive reputation in the market for all the good reasons. Get registered with us and become a Jiu-Jitsu specialist in a few days. 

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