As a Brazilian Jiu-Jitsu (BJJ) artist, you know that proper nutrition is crucial for optimal performance and recovery. While a ketogenic diet can be a great way to fuel your body, certain nutrients may be harder to obtain on this high-fat, low-carbohydrate diet. In this article, we will discuss seven essential supplements that every BJJ artist should consider adding to their keto diet to avoid deficiencies and support their overall health and wellness.
With keto, the food items become more calorie centered so vitamin and mineral deficiency becomes common. Also, you will notice that with such an intense workout you need to have something extra that can help you stay energized and boost your healing, this is where you will need the supplements. These supplements not only full fill all the deficiencies but also have benefits linked with bone density, bone strength, muscle density, muscle mass, and body health.
With the help of this article, we will mainly look at some of the important food supplements that you can add to your body for a healthy body and mind, especially during intense BJJ training.
1- Vitamin D
When you get on keto, one of the most important supplements that you will need is vitamin D because you are getting into a very intense workout with just a calorie-based diet. It is also important for maintaining healthy levels of calcium in the body, which is necessary for proper muscle function. Many people are deficient in vitamin D, particularly during the winter months when the sun’s rays are not as strong. This is especially important for BJJ artists who may be at an increased risk for injury due to the physical demands of their sport.
2- Omega-3 Fatty Acids
Within keto, you will find fatty food but the quality of fat will depend on the food items you choose. Omega 3 fatty acid is considered a healthy fat item that helps with boosting energy and body function. These fats are important for heart health, brain function, and joint health. It is also essential for helping you heal better as you will be getting into intense training. Especially it helps with reducing inflammation after injury and reducing pain. It is mainly found in fish oil, salmon, flax seeds, and avocado.
3- Magnesium
Known as the holy grail of boosting your energy and body function. It is a mineral that is very important for your body function as it helps with different types of body functions like boosting bone strength, adding to the density of bones, and keeping you energized. Also, it is good for keeping your nervous system happy and healthy making sure you are sleeping better and your body is not getting depressed due to intense workouts. Most people do not understand the importance of magnesium so they eat food that is rich in other components and not in magnesium, eventually, they end up feeling tired after BJJ training. By eating a good amount of magnesium you will be getting rid of extreme muscle cramps and fatigue.
4- Creatine
Creatine is essentially used for helping the body in energy production. Usually, you will see athletes consuming a good amount of creatine to make sure their muscle mass stays for the intense workout and they can perform better. Creatine supplements are a popular choice among BJJ artists and other athletes, as they can help to improve strength, power, and endurance.
5- Protein Powder
No matter how much you eat, if you are getting into intense training like BJJ, you have to take some protein supplements. These supplements mainly help with healing. The tissue repair, muscle injuries, and other things that are impacting your body and draining you can be adjusted with the help of good protein powder. Also, it helps you maintain a good and healthy weight essential for the game. While it is possible to get enough protein on a ketogenic diet, many people find it helpful to use a protein powder supplement to ensure that they are getting enough of this important nutrient.
6- Probiotics
Probiotic are healthy bacteria that is very important for the body, especially the digestive system, immune system, and gut health. There are so many foods it’s that are rich in probiotics like yogurt. While choosing the food you need to make sure that you have a good amount of probiotics in the diet that you are consuming. Probiotics are also thought to have several other health benefits, including improving skin health and reducing the risk of certain diseases.
7- Iron
Iron deficiency is very common since our diet is not rich enough that it can fulfill our iron requirements. Due to iron deficiency, you can feel extreme fatigue even after basic household work. However, in the case of martial arts, the fatigue becomes intense because you have to work on your training in an extreme work environment. Most women and kids are considered high victims of iron deficiency. Iron deficiency is mainly linked with anemia, low hemoglobin levels, and other health issues as well. The best way to manage health is to eat mineral-rich food and take an iron supplement. Also, you will find iron-fortified food like milk and cereal that you can consume as well.
Wrap Up
In conclusion, there are several essential supplements that every BJJ artist should consider adding to their keto diet to avoid deficiencies and support overall health and wellness by including these supplements in your diet, you can help to ensure that you are getting all of the nutrients that your body needs to perform at its best. It is always a good idea to speak with a healthcare professional or registered dietitian before starting any new supplement regimen, as they can help you to determine the right dosage and any potential interactions with any medications you may be taking. With the right nutrition and supplementation, you can support your training and recovery as a BJJ artist and reach your full potential.
