Effects of Alcohol on Brazilian Jiu-Jitsu Athletes

A drink or two after or before a match seems harmless, doesn’t it? In fact, some Brazilian Jiu-Jitsu athletes believe that a little bit of brandy before a tournament can improve their performance. They think that the high calorific value of alcohol would convert into improved energy level during a fight. However, this is not true. Alcohol is a depressant and not a performance enhancer. And while fighting, it only harms an athlete’s performance.

Alcohol has a high absorption rate and can continue to affect the performance of a Brazilian Jiu-Jitsu athlete till it is present in the bloodstream. It is known to impair abilities like concentration, accuracy and hand-eye coordination that are vital for a Brazilian Jiu-Jitsu athlete. Alcohol is also known to increase the reaction time of a person while it is present in the blood-stream. It also causes irregular sleep patterns that can make an athlete irritable.

Most Brazilian Jiu-Jitsu athletes also believe that the high carbohydrate level in alcohol will be converted into energy immediately. However, alcohol is metabolized in the liver and does not add any strength to the muscles. Liver reacts to alcohol as a toxin and works to get rid of it. This affects the basic function of liver, i.e. balancing the blood level of glycogen, due to which an athlete gets exhausted faster. It also reduces the endurance level of the athlete and slows the repair mechanism of the body. Usually, these affects can last till 48 hours after consuming alcohol.

Alcohol can also cause dehydration and increase the chances of heat-illness in a Brazilian Jiu-Jitsu athlete. Alcohol also hits the cardiovascular system. It is known to raise the blood pressure, which requires the heart to pump harder to ensure proper blood circulation. In the longer run, alcohol can also cause irregular heart rhythms and weak muscles.

Over a span of time, alcohol can also deplete the vitamin level of the body. It can also have an adverse effect on the absorption of nutrients. This can impair the basic metabolic functions and immunity and lead to various deficiencies that affect organs like heart, liver, thyroid and kidneys.

Diet for Brazilian Jiu-Jitsu women athletes

Brazilian Jiu-Jitsu uses grappling and ground fighting techniques to gain control over a stronger and larger opponent. Brazilian Jiu-Jitsu athletes make their opponent submit by applying simple yet effective techniques like joint locks, compression locks and chokeholds. This is what makes Brazilian Jiu-Jitsu a good self defense technique that can be of special help to women. They can master the art by following a regular practice and exercise schedule. However, they must also complement it with an enriching diet that will help them develop strength.

Nutritional requirements for women are almost the same as those for men. They need a balance of all nutrients in their diet — from carbohydrates to vitamins, minerals, protein and calcium. Women Brazilian Jiu-Jitsu athletes can get carbohydrates from wheat, cereal, rice, pasta etc. They can get vitamins, minerals and fiber from vegetables and fruits. Women Brazilian Jiu-Jitsu athletes must also include dairy and meat products in their diet to get the calcium, zinc, proteins and minerals required for development of strong bones and muscles. They also need a small yet essential amount of fats, oils and sugar in their diet. Usually, they might not have to add these ingredients separately as they are present in the food. However, athletes must monitor their intake as an excess of these can result in weight gain.

Apart from the regular requirements, women need to pay special attention to the calcium level of their bones. Women are more prone to osteoporosis, reduction in bone density, arthritis and other orthopedic disorders than men. Women Brazilian Jiu-jitsu athletes need to monitor their protein intake as an excess can lead to calcium excretion. Also, the nutritional requirements for women change with age as they go through hormonal changes. Depending on this, they have to modify their intake of nutrients like calcium, iron, magnesium, vitamins, protein and essential fatty acids. Women Brazilian Jiu-Jitsu athletes can consult their nutritionist to know the right combination of nutrients necessary for them.

Brazilian Jiu-Jitsu women athletes should also have a re-hydration plan. This will prevent them from heal illness and dehydration. They can sip water and look for sports drinks that replenish their body with sodium and electrolytes.

Diet for Brazilian Jiu-Jitsu children athletes

Brazilian Jiu-Jitsu can be helpful for children in various ways. It helps them build a self defense mechanism, stay fit, and built confidence. However, Brazilian Jiu-Jitsu requires the practitioner to have a sense on commitment. The practitioner needs to follow an exercise and practice routine and complement it with a balanced nutritional diet. And this is all the more important, if the practitioner is a child. Children have to get their nutritional requirements to ensure proper growth and also need to make up for the calories lost in Brazilian Jiu-Jitsu training.

To start with, trainers or parents can determine the right calorie intake for the child. This will help in managing the child’s weight. The child’s diet should balance all nutritional elements — vitamins, proteins, carbohydrates, minerals like calcium and iron, etc.

A Brazilian Jiu-Jitsu athlete’s diet should contain a wide base of complex carbohydrates. Their source could be wheat, cereal, rice, etc. The child could take vitamins, minerals and fiber, which can be gained from vegetables and fruits. Parents or trainers can study the nutritional value of all fruits and vegetable and include them accordingly in the child’s diet. Try to make fruits and vegetables look appetizing to the kids by trying out different recipes, garnishes and cooking methods. Make popsicles with fresh fruit juices, offer dry fruits, nuts, carrot and celery sticks with cheese dip for snacks and other such interesting options.  Go online and find many more such tips and tricks to include fruits and vegetables in your kids’ diet. Also, as much as possible, avoid processed food in your child’s diet.

A young Brazilian Jiu-Jitsu athlete should receive a regular intake of dairy and meat products to get calcium, zinc, proteins and minerals. These minerals help in development of strong bones and muscles. Fats, oils and simple sugar are also important for a child athlete. However, in most cases, these elements are present in the regular diet and their consumption must be monitored as they can lead to weight gain easily.

Child Brazilian Jiu-Jitsu athletes also need to ensure adequate fluid intake. Practicing Brazilian Jiu-Jitsu can lead to fluid loss, which can make a child vulnerable to dehydration and heat illness. Parents and trainers must ensure that a Brazilian Jiu-Jitsu athlete drinks water and energy drinks at regular intervals. Parents can look for an energy drink of their child’s favorite flavor. It will replenish sodium lost through sweat apart from quenching thirst. However, the drink should be low on sugar and other carbohydrates.