BJJ Diet Plan Questions and Answers.

Hey Guys,

Welcome to another instalment of your questions on BJJ nutrition being answered from a dedicated BJJ Nutritionist.

We got some really good ones sent in this month and it was really tough to choose just a couple of people to help! Every month I see more and more people getting confused by nutrition and how to set up a BJJ Diet.

As always, if you are looking to get a better understanding of nutrition, then I highly recommend speaking to your coach or a BJJ Nutritionist about having one set up for your individual needs. Also consulting your doctor before undertaking any kind of new nutrition plan is also heavily advised.

Here are a few that really caught my eye this month.

Hi Mike,

I have read that it’s better to eat 7-8 small meals throughout the day as opposed to three big ones, is this true? I personally really struggle with feeling hungry all the time when training if eating little and often, but am willing to make the switch if it’s genuinely beneficial.

The honest answer is that it doesn’t matter. What matters is the total number of calories, your balance of macronutrients and having a plan that you can stick to! There is no good having any plan that you can’t stick to or is really hard for you to implement. I have clients that have one HUGE meal a day and some that have 12 tiny meals. It’s all what’s best for you!

Try having three main meals and possibly some snacks.

Hi Mike,

Have you ever played around with the concept of fasting at all, or even skipping meals to gain the same benefits? Obviously this isn’t something you’d suggest to athletes in training (well, I assume!) but I wanted to know if there are any real benefits to fasting, either short or longer periods of time. It seems lots of people play around with it now and I wanted to know if it was more of a psychological tool, or if it had physical benefits when used the right way.  

Yes I have. I have quite a few clients that either use fasting at certain times, have full 24 hour fasts or use intermittent fasting (a mini fast every day). There has been a ton of research to support fasting, although it is not more advantageous than eating more often providing all calories, macros etc are equal.

What I would say is that if you are a person that often forgets to eat or find that when you start eating you like much bigger meals then fasting could be for you!  

How much water should we really be drinking in a day? It seems like people suggest a staggering amount compared with what I usually drink, and I don’t seem to suffer any benefits. Surely drinking too much water is bad for your kidneys? Is there an optimum amount you’d suggest to clients?

Most clients have between 2 – 4 litres per day on average (bit more for women at their time of the month). It all comes down to your activity really. If you are training a lot then you should be supporting that with a larger water intake. Water is vital for proper training, cognitive function (think memorising techniques), fat loss and pretty much everything else.

The actual amount of water to damage your kidneys is so high that you struggle to drink it! What I would advise is to start at 2 litres and move up by 500ml a day, every week till you get to about ¾ litres on your training days. A good guide is to make sure your wee is clear throughout the day.

Hi Mike,

I’m a big red meat fan I think I’d eat it every meal if I could, but I’m guessing that’s not great for you! Are there any red meats that are better for you than others and how often do you incorporate red meat in your diet? 

Red meat is great for you! Most clients have a portion most days (or at least a fatty protein source). The only downsides are that some people suffer digestive issues if they eat a lot, and the other is possible fat gain due to red meats being higher in calories due to the higher fat amount in the meat.

As long as you are matching your calorie intake and macronutrient breakdown, you will be fine.

Unless you’re having it well done, then I don’t know what to say to you….

I recently watched a documentary about the affects animal agriculture has on the environment, and it really blew me away. The biggest problem I have in my head about switching to a vegetarian or vegan diet is how to source good protein. What are the top sources of protein you use other than meats? 

The honest answer here is that it is completely possible to get all the protein you need from non meat products. The slight problem is getting complete proteins in one serving. While this is optimal, we also know that through ‘protein pooling’ vegans and vegetarians don’t need to get all the required complete proteins in one meal. It’s still a bit trickier though.

It’s a bit like trying to pass guard without using both hands. It can be done, it’s just a little trickier. You need to pay a little extra attention to make sure you hit your protein requirements every day.

The best types are beans, lentils, soy and soy based protein powders (you get what you pay for here, don’t go cheap!)

Here is small list of protein rich foods for vegetarians and Vegans,

Nuts and Seeds

·       Pumpkin/squash seeds       

·       Black walnuts                     

·       Pine nuts                    

·       Roasted almonds

·       Pistachios

·       Sunflower seeds                     

·       Peanuts without shells           

·       Cashews     

·       Hemp seeds   

·       Flax seeds                              

Dairy Products

·       Ricotta cheese lowfat 

·       Romano cheese                      

·       Cheddar

·       Provolone cheese      

·       Mozzarella        

·       Parmesan 

·       Gouda cheese   

·       Swiss cheese    

·       Feta cheese                     

·       Cottage cheese 2% low fat     

·       Egg                                      

·       Egg whites                           

·       Milk                                    

·       Yogurt low fat   

I’ve started to have a shake in the mornings, which includes lots of leafy greens and even broccoli. I’ve always thought that eating raw foods is the way forward, but someone told me I should be really careful about eating some raw vegetables, like broccoli. What’s the deal; is bad to eat broccoli and other veg raw?

No not at all. The argument can be made that it is easier to digest when cooked, but it isn’t really valid. If you don’t mind it, and it helps for you to get your veggies in, it’s fine by me!

These are all great questions that highlight the vast difference that people can have in their lives that effect their nutritional approach. Remember that there is no perfect diet. The best plan is the one that fits your lifestyle, and that you can do consistently and that gives you results.

Stay healthy,

Mike