What Should I Eat Before a BJJ Competition?

The Short Answer

Eat familiar, easily digestible foods. Have a light meal 2-3 hours before competing, and small snacks between matches. Focus on carbs for energy, moderate protein, and avoid high-fat or high-fiber foods that slow digestion.

The Golden Rule: Nothing New

Competition day is NOT the time to try new foods. Eat what you've eaten before training. Your nervous stomach will thank you.

The Night Before

Carb Loading Done Right

Fill your glycogen stores with carbohydrates:

• Pasta, rice, potatoes
• Bread
• Oatmeal

Moderate Protein

• Chicken, fish, lean beef
• Eggs
• Tofu

What to Avoid

• Very high fiber foods (can cause GI issues)
• Very fatty foods (slow to digest)
• Alcohol (dehydrates you)
• New foods you haven't tested

Competition Morning

Pre-Weigh-In (If Cutting Weight)

Many competitors fast or eat minimally before weigh-in. After making weight:

• Rehydrate immediately
• Start eating to restore energy

Post-Weigh-In Meal

If you have time between weigh-in and competing:

• Carb-focused meal
• Moderate portion (don't stuff yourself)
• Easy to digest foods

Sample Breakfast Ideas

• Oatmeal with banana
• Toast with peanut butter
• Rice with eggs
• Bagel with cream cheese
• Smoothie (banana, berries, protein powder)

Timing Guidelines

| Time Before Match | What to Eat | |-------------------|-------------| | 3-4 hours | Full meal | | 2-3 hours | Light meal | | 1-2 hours | Small snack | | 30-60 min | Simple carbs only | | < 30 min | Just water/sports drink |

Between Matches

Quick Energy

• Banana
• Orange slices
• Dates
• Rice cakes
• Sports drinks
• Granola bars

What to Avoid

• Heavy foods
• Fatty foods
• Large portions

Stay Hydrated

Sip water consistently. Don't chug large amounts right before a match.

Competition-Day Meal Ideas

If You Compete in the Morning

• Wake up early enough to eat 2-3 hours before
• Light breakfast: oatmeal, banana, toast

If You Compete Afternoon

• Normal breakfast
• Light lunch 2-3 hours before: rice, grilled chicken, vegetables
• Small snacks as needed

If You Compete Evening

• Normal breakfast and lunch
• Light pre-competition meal: pasta, lean protein
• Snacks between morning and evening

Hydration

Before Competition

Hydrate well in the days leading up, not just competition day.

During Competition

Small sips frequently. Electrolytes help if you're sweating a lot.

Sports Drinks vs. Water

Sports drinks are useful for longer events or if you've cut weight. For shorter events, water is fine.

Foods to Avoid on Competition Day

Definitely Skip

• Fried foods
• Creamy/heavy sauces
• Large salads (fiber)
• Spicy foods
• Dairy (if you're sensitive)
• Carbonated drinks
• Excessive caffeine

Risky Foods

• Foods you haven't tested before training
• Restaurant food you're not familiar with
• Heavy protein meals too close to competition

If You've Cut Weight

Rehydration Priority

Water and electrolytes first. Your performance depends on being hydrated.

Refueling Strategy

• Carbs to restore glycogen
• Moderate protein
• Sodium to help water retention
• Avoid massive meals that sit heavy

Sample Competition Day Timeline

6:00 AM - Wake up, light breakfast (oatmeal, banana) 9:00 AM - Weigh-in 9:30 AM - Rehydrate, eat (bagel, peanut butter, Gatorade) 11:00 AM - Small snack (granola bar) 12:00 PM - First match Between matches - Banana, water, small bites 3:00 PM - Finals 4:00 PM - Celebrate with real food

The Mental Side

Food is fuel, but it's also comfort. If eating your favorite pre-training meal calms you down, that matters too.

Trust what has worked for you. Don't overthink it. Eat, hydrate, compete.