Supplements Every Brazilian Jiu-Jitsu Practitioner Should Take (And No, You Can’t Just Drink More Coffee)

Supplements Every Brazilian Jiu-Jitsu Practitioner Should Take (And No, You Can’t Just Drink More Coffee)

Alright, let’s talk supplements. No, we’re not talking about that magic protein shake your gym buddy swears is the secret to all his gains. We’re talking about the real stuff that will help you survive a Brazilian Jiu-Jitsu class without looking like you just spent three hours in a wrestling match with an angry octopus. Yes, I’m talking about those carefully chosen supplements that will boost your strength, recovery, and maybe even your chances of making it through a class without tapping out within the first ten minutes. Don’t worry—this is all about making you a better grappler, not making you look like a bodybuilder who can’t do a single pull-up.

1. Creatine – Because You Can’t “Roll” with Just Coffee

Creatine—aka the secret sauce to getting jacked and feeling like an unstoppable force on the mats. What’s that? You think you can just power through BJJ with caffeine and sheer willpower? Guess what—if you’re getting winded by the time you’re in the middle of your first guard pass, then your willpower isn’t as mighty as you thought.

Creatine is scientifically proven to increase your body’s stores of ATP, which is the energy your muscles rely on for explosive movements. So, when you’re about to launch a submission or escape a vicious choke, creatine is like that little boost button in your muscles. More strength, more power, more “I’m not tapping out today” vibes.

And no, creatine doesn’t make you bulk up like the Hulk—it just helps you lift, sprint, and roll like a superhero without needing a cape. So, if you’re serious about becoming a more powerful grappler, don’t skip creatine. Your future self will thank you when you’re still going strong in the final round and everyone else is gasping for air.

2. Protein – You Need More Than Just Pizza and Pretzels

Look, I get it. After a tough class, all you want is a slice of pizza, a soda, and a nap. But unless you want to look like a deflated balloon by the end of the week, you’re going to need some real fuel. Enter protein.

Protein is what helps your muscles repair and rebuild after getting smashed on the mat, so your body doesn’t look like a collection of rubber bands after a sparring session. Whether you’re downing whey protein or you’re a plant-based enthusiast using pea protein, you need protein to keep those muscles intact. Plus, it’s the perfect post-roll snack. Seriously, after three hours of choking and getting choked, you deserve a shake.

Vegetarians, I’m talking to you, too. You can’t live off salads and quinoa alone. You need that post-workout recovery, and plant-based protein powders are here to save the day. No, it won’t turn you into the Incredible Hulk overnight, but it will help your body heal faster. And that’s basically a superpower in the BJJ world.

3. BCAAs – Because Your Muscles Are Basically Screaming “Help!”

Let’s face it: your muscles probably don’t thank you after a particularly brutal class. After an hour of guard passes, sweeps, and submissions, they’re just wondering when it’s socially acceptable to start sending you passive-aggressive texts about how much they hurt.

Enter BCAAs—branched-chain amino acids. These bad boys help reduce muscle breakdown, meaning you’ll feel less sore and more ready to hop back on the mats the next day. Take them before or after class, and your muscles will thank you—well, they won’t thank you exactly, but they won’t be sending you that “I’m quitting” email the next morning.

And for all you vegetarians, no worries. There are plenty of vegan BCAAs out there, so you don’t have to be the guy on the mat grimacing through every session because you didn’t recover properly. Get those BCAAs and watch your recovery game improve faster than your ability to escape a submission.

4. Fish Oil or Omega-3s – For When Your Knees Want to Be a Little More Flexible

If you’ve ever tried to shoot for a takedown and your knees went, “Nope, not today,” then you understand the value of omega-3 fatty acids. Whether you’re taking them in the form of fish oil or plant-based alternatives like algae oil, omega-3s are essential for reducing joint inflammation. And when you’re doing BJJ—where your body is being twisted, pulled, and used as a human jungle gym—you want your joints to feel as flexible and happy as possible.

Taking omega-3s regularly can help reduce joint pain and improve flexibility, so you’re not that guy on the mat who spends more time rolling with a heating pad than with actual training partners. Plus, omega-3s are good for your heart and brain too, making you healthier, sharper, and less likely to forget that sweet kimura you were about to hit.

5. Vitamin D – So You Don’t Get Sick and Miss Class (Again)

No one likes to miss class, especially because your body finally started getting used to that crushing side control. But skipping BJJ because you’re sick or injured? That’s a true tragedy.

Vitamin D is a game-changer when it comes to immune function and bone health. It helps your body fight off illnesses and keep your bones in one piece, so you can train safely. Whether you’re soaking up some sunshine or taking a supplement (because you don’t live in the sunniest state like I do), you’ll want to make sure your vitamin D levels are up to par.

And for those of you on a vegetarian or vegan diet, a plant-based Vitamin D supplement is your new best friend. It’s made from lichen (yes, lichen, the stuff you see growing on rocks), and it’s completely cruelty-free.

6. Magnesium – Because Tight Muscles Are So Last Year

Magnesium is like that friend who shows up when you’re at your breaking point, offering a massage and a soothing word. After a brutal BJJ session, your muscles may feel like they’re being held together by duct tape. But magnesium helps with muscle relaxation, so you’re not walking around like a stiff robot the next day. It also promotes good sleep, which is critical when you’re training hard and need to recover properly.

Take it before bed and wake up feeling less like a zombie and more like a BJJ machine.

7. Turmeric – For When Your Joints Start Feeling Like Ancient Relics

Your joints will thank you for adding turmeric to your supplement stack. This spice is famous for its anti-inflammatory properties, and since BJJ is notorious for twisting your body into positions that were never meant for human beings, turmeric can help reduce swelling and pain. Whether you’re dealing with sore knees, shoulders, or elbows, turmeric can offer a natural solution to ease the discomfort.

In Conclusion: Supplements Are Great, But Don’t Forget to Train Hard (And Sleep)

Supplements won’t magically make you a BJJ black belt overnight, but they’ll definitely help keep your body in top shape for those long, hard training sessions. Creatine, protein, BCAAs, omega-3s, and all the other essentials will give you the edge you need to recover faster, perform better, and, let’s be honest—look way cooler on the mats.

Just remember: no supplement can replace hard work, dedication, and a solid training routine. So take your supplements, hit the mats, and get ready to choke out your limits.