BJJAGB Anti-Doping

BJJAGB Anti-Doping Team, , Accrington, Lancashire, BB5 6PN.


Find Out More

Tel: 07816922307

Nutrition


GETTING THE BASICS RIGHT ON NUTRITION: MAKING A CHOICE

Nutrition

You are right, that extra slice of chocolate cake or pizza is not going to kill you, however, will it help you reach your goals?

The answer to this question, of course, depends on your goals. If your aim is to compete at the highest level, you may consider skipping that extra slice.

Good nutrition & hydration is as important as practicing your sparring, throwing, grappling techniques or hitting your fitness targets.  Remember it is good practice to get your nutritional needs right as this will improve your health and keep your immune system strong

If you train for a year leading up to the BJJAGB National Championships the last thing you want is to get sick and have wasted all that time and effort.

Good personal hygiene and being generally smart about what you are doing is good and safe practice, you would not want to be missing time on the mat and competitions, as this will impact on our development.

Education and learning is key to building the right nutritional foundations to positively benefit performance, including both theoretical knowledge and practical skills.

The 10 Commandments of Nutrition

  1.      A food first approach is best. Fresh, quality foods provide essential nutrients for health and performance. You CANNOT supplement a poor diet.
  2.      To facilitate growth and repair and provide muscles with fuel for performance, you should consume food every 3 to 4 hours throughout the day.
  3.      Try to avoid cheap processed foods and instead choose fresh ingredients from local sources if you can. If you cannot pick it, kill it or grow it, do not eat it.
  4.      To sustain growth and recovery, quality sources of protein should be eaten at every meal, including snacks. Promote muscle growth overnight by eating protein before and after sleeping.
  5.      A range of colourful fruits and vegetables should be consumed throughout the day. Each colour contains an array of vitamins and minerals essential for health and well being, and optimal performance.
  6.      Hydration helps regulate and facilitate key bodily functions. Dehydration can negatively affect both health and performance.
  7.      In general, 5-6 meals should be consumed daily, this includes snacks between meals. These should incorporate quality carbohydrates and proteins, structured around training and energy requirements
  8.      Carbohydrates are not only the predominant fuel for energy during high intensity exercise, but also aid with increasing muscle mass. Carbohydrate intake should be structured around training intensity and goals.
  9.      Education and learning is key to building the right nutritional foundations to positively benefit performance, including both theoretical knowledge and practical skills.
  10.      Supplements should only be consumed when prescribed by a qualified nutritionist who will assess your individual need. Only INFORMED SPORT approved supplements should ever be consumed.

    Find out more at the the British Nutrition Foundation website

    Nutrition

 BJJAGB Anti-Doping


BJJAGB Anti-Doping Team

Accrington
Lancashire
BB5 6PN

  Telephone: 07816922307