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Daily food intake for training BJJ

Answered on August 19, 2014
Created August 21, 2013 at 2:58 PM

I train BJJ 5 days a week usually 2-3 hours a day. Im 5'11" 163 lb. Strict Paleo with the exception of some dairy here and there (half n half/greek yogurt). Day normally looks like this. Wake up around 8, coffee shortly after with some h/h and mct oil.

Breakfast: 2 eggs 2 bacon...sometimes some avocado.

Train at 10am - 1230 (followed by a recovery supp. with 30 g of carbs as well as 10g of bcaa and 20g pro)

Post workout: 1/2 pound - 3/4 pound of meat and half a sweet potato

Dinner: 1/2 pound meat with veggies.

Some nuts and maybe a banana here and there but hardly any fruit.

Not sure what my micro nutrient ratios are but does this look like im eating enough food/calories? should I up my carbs and or fat? Thought?

Thanks!

18cb7f6c1ff8fd2599dbf057f3a1b50d

(85)

on August 21, 2013
at 06:33 PM

2-3 hours of BJJ 5 days per week is quite intense in my book. I used to Zone for several years and still use some of those principles just to structure my meals a bit, and I remember they usually went the way of increasing fat blocks instead of carb blocks when athletes were already at their desired weight. I agree with SUSTAINEDfitness that you can up your total c/p/f intake slightly, but why not try to increase fats first (more coconut oil in cooking, olive oil for dressings?) and see how you feel? In any case I doubt a slight increase in clean carbs could hurt you at all.

Medium avatar

(129)

on August 21, 2013
at 04:09 PM

Thanks for input, as for weight I havent fluctuated much, hover between 160-165. Same for bf%. Reason I ask is that yes sometimes I feel sluggish during training and after. BJJ is very anaerobic so Im wondering if im eating enough carbs. While we strive to be fat fueled in the Paleo world I know activities like bjj/crossfit demand more carbs. Was just curious as I havent calculated p/c/f to see what im actually consuming. I think Robb Wolf recommended a gram of carb per pound of body weight for activity like bjj, and in that case i dont think im near 160 g of carbs at all

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2 Answers

1
18cb7f6c1ff8fd2599dbf057f3a1b50d

(85)

on August 21, 2013
at 03:22 PM

Some info I think would be useful is:

  • Weight/BF% 3 months back
  • Weight/BF% currently
  • Energy levels (ie. is the reason you ask is you feel a lack of energy to make it through the workout itself? Feel depleted during the rest of the day?)
  • Sleeping pattern: Any difficulties sleeping? Irritability, insomnia?

Might help with getting a clearer picture.

18cb7f6c1ff8fd2599dbf057f3a1b50d

(85)

on August 21, 2013
at 06:33 PM

2-3 hours of BJJ 5 days per week is quite intense in my book. I used to Zone for several years and still use some of those principles just to structure my meals a bit, and I remember they usually went the way of increasing fat blocks instead of carb blocks when athletes were already at their desired weight. I agree with SUSTAINEDfitness that you can up your total c/p/f intake slightly, but why not try to increase fats first (more coconut oil in cooking, olive oil for dressings?) and see how you feel? In any case I doubt a slight increase in clean carbs could hurt you at all.

Medium avatar

(129)

on August 21, 2013
at 04:09 PM

Thanks for input, as for weight I havent fluctuated much, hover between 160-165. Same for bf%. Reason I ask is that yes sometimes I feel sluggish during training and after. BJJ is very anaerobic so Im wondering if im eating enough carbs. While we strive to be fat fueled in the Paleo world I know activities like bjj/crossfit demand more carbs. Was just curious as I havent calculated p/c/f to see what im actually consuming. I think Robb Wolf recommended a gram of carb per pound of body weight for activity like bjj, and in that case i dont think im near 160 g of carbs at all

0
C45d7e96acd83d3a6f58193dbc140e86

on August 21, 2013
at 04:06 PM

Given the info provided, looks like a pretty good breakdown. If you are losing weight, and you don't want to, eat more. If you are not losing weight and you want to, try to eat a little bit less. If you are feeling low energy, eat more and sleep more. If you are wanting to gain weight, then try to add some more calories to your meals. Keep it simple. I personally would eat the whole sweet potato instead of just half, and maybe another egg with breakfast.

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