Preparing to Compete in Brazilian Jiu-Jitsu: From Nutrition to Nerves

Stepping onto the mats for competition day is an exciting milestone in your Brazilian Jiu-Jitsu journey. Whether it’s your very first time competing or you’re a seasoned athlete, preparation goes far beyond just training hard in the academy.

To give yourself the best chance to perform at your peak, it’s important to think about your nutrition, rest, mindset, and competition day routine. Here’s a guide to help you feel ready and confident.

Nutrition: Fuel the Machine

Your body is your engine — and the way you fuel it in the days leading up to the event will make a big difference.

• Eat clean, balanced meals. Focus on lean proteins (chicken, fish, eggs), complex carbs (rice, oats, sweet potatoes), and plenty of vegetables.

• Hydrate consistently. Don’t wait until the night before — drink water throughout the week so you’re properly hydrated on the day.

• Stick to familiar foods. Competition day is not the time to try something new that might upset your stomach.

• Pre-weigh-in strategy. Weigh yourself in your full Gi or No-Gi kit before the event to ensure you’re safely within your chosen category.

Rest & Recovery: Trust Your Training

In the final week, your goal should be feeling sharp, not exhausted.

• Get quality sleep. Aim for consistent rest each night, as recovery is where your body repairs and strengthens.

• Taper your training. Keep drilling, rolling, and staying active, but avoid heavy sparring or pushing to exhaustion in the final days.

• Stretch and mobilize. Loosen up tight areas and keep your body feeling fresh.

Mindset: Master Your Nerves

Nerves are normal — they mean you care. The difference is how you respond to them.

• Channel the adrenaline. Use it as fuel rather than fear.

• Visualize success. Picture yourself executing your grips, passes, and submissions. Mental rehearsal builds confidence.

• Focus on growth. Whether you win or not, every match is an opportunity to learn. That mindset keeps you calm and ready.

Competition Day Routine: Be Prepared

Arriving ready and organized helps you focus on the matches ahead.

• Arrive early. Give yourself time to find the venue, settle in, and warm up without stress.

• Pack smart. Bring water, healthy snacks, your competition uniform (and a spare if possible), ID, and any essentials you need to feel comfortable.

• Know your schedule. Check Smoothcomp regularly for bracket and mat times — times often change as matches progress.

• Stay calm and breathe. When it’s time to step on the mat, take a deep breath and trust your preparation.

Win or Learn, You Grow

Competing in BJJ is one of the fastest ways to improve your skills, sharpen your focus, and grow as both an athlete and a person. Every match — win or lose — is a step forward.

If you’re looking for your next opportunity, join us at the Dorset & Hants Open 2025 on Sunday 5th October, where competitors from across the UK will gather to test themselves and fight for Piece 2 of the Mega Medal.

📍 Dorset & Hants Open 2025
🗓 Sunday 5th October 2025
🎟 Register here

Train smart. Prepare well. Step on the mat with confidence.