#9 BJJ Nutrition Mistakes and How to Fix Them
(Warning! Explicit Language) On today’s show JT & Joey identify and breakdown the most common mistakes BJJ people tend to make on a regular basis. Then they offer alternatives and solutions so you can choose better, have more energy and have a better Jiu-jitsu experience.
Speaker 1: 0:04
Very careful a good martial artist does not become tense, but ready, essentially at this point, the fight is over. So you pretty much flow with the goal who was worthy to be trusted with the secret to limit the spot. I’m ready, ladies,
Speaker 2: 0:30
Welcome to another Bulletproof for BGD podcast. And today we are talking about the most common nutritional mistakes in BJJ. Yes, there’s many. There are so many and , uh, look, we thought we’d get quite clear on what people do wrong and what we’ve all done wrong at times. And then the things that we can do right. Or things that work for us and share those with you and , uh , see how that hits, how that lands. But , uh, I’m going to get you to set it off for us today, Joey . All right. So I guess the first thing we’ve got to acknowledge when we’re talking about nutrition is that it is a huge world in terms of the science there’s new things being discovered all the time. And if you’re in strength and conditioning realm, or if you follow bodybuilding or any of that, you’re aware that this, that there’s, there’s always new stuff coming out. And so it’s very easy to get caught up with , um, the latest trends, latest fats . I mean, if you listen to Joe Rogan. Sure. You’d be following keto. You’d be following paleo. I don’t know you’re doing now. You know? And, and like every, the, the crazy is is that every time it’s like, no, this is the one, this is the one that went , you know? And then there’s some scientists on there. Who’s like, yeah, I’ve dedicated my life to studying this. And this is the one. And you’re like, well, this guy’s a scientist and he’s dedicated his life to it. It must be right. Yeah. Um, what we know from our experience, and this is being around people who are very high level at their game in the coaching realm, in the strength realm in jujitsu is that sticking to fundamentals is what works. Yes. It’s key. Um, so we’re going to go into those mistakes. We’re going to kind of discuss what the , what the fundamentals are as we go first mistake that we see a lot, I would say all the time is underwriting . Yes. And I think one of the biggest contributors to that is we start Brazilian jujitsu and we don’t understand how hard it is like calorie expenditure wise, even though, you know , plenty of people out there tracking their steps and doing these things, it’s only recently , um, that people are actually trying to wear a wearable integer to it’s kinda hard, right? So you, you might go to jujitsu and go, man, that was so hard. But actually what you did was you lay on the ground and you got crushed. So it was hard as in, you took a lot of spiritually, spiritually ego ego, your ego died a little, which is good spiritually, but you , you walk away from that class feeling like a crumpled cocaine, but your energy expenditure wasn’t necessarily
Speaker 3: 3:00
That high. So this can result in people, not necessarily , uh, having an honest gauge of where they’re at. And then there’s other times when you roll, you go so hard, you’re sweating like crazy. And then you come off the mat and you feel great and you’re full of adrenaline, but you’re not necessarily that hungry because you’ve got a lot of adrenaline in your system and it suppresses your appetite and then you get home and you’re really tired. And maybe you feel a bit lazy and you don’t really cook a dinner and you just, I don’t know , have cereal for dinner or whatever it might be. And really your body at that time needs a lot more for you to be able to bounce back and do that the next day. And I, I think I see it all the time with people just training hard, but they’re not eating to support that level of training.
Speaker 2: 3:42
Yeah. And I think , um, I think that we could say like , uh , on a general level, like in society for, for a lot of people, if you’re living in a city you’re hustling, you’re training late at night, you’re working big hours through the day. You’re getting up early hustling off to work most people under eight anyway. So then you add , do on top of that and then you double. So yeah , pretty much so , uh, I, for me, the, the, the main thing that I see when I talk to folks is like, you know, talking about jujitsu arm time, recovery is not where it could be. I asked him if fate breakfast and often it’s like, ah , like I have a coffee before I leave the house. And then I get to work at , do a couple of hours. And then like, I have a sandwich. And then, you know, and I’m like, that is like, there is no meal there, there needs to be a nourishing meal. And then we’re not saying this is a , we’ll talk about this later, like meal timing. Like, it doesn’t necessarily have to be at breakfast time, but really you should be having some kind of square meal for breakfast. And that is that part of your day. Then when you get to lunch, you’re doing that same thing again. Sure . And then at dinner time, you’re doing that same thing again. So skipping meals is really, I would say it’s quite like epidemic within digital culture. Yes.
Speaker 3: 4:51
And people try and dress it up as intermittent fasting. And that just ain’t real. You’re not intentionally doing anything .
Speaker 2: 4:57
That’s exactly right now. Let’s, let’s like, I think the elephant in the room when you’re talking about underwriting is , um, what about people who are overweight, Sean ? So you’ve got, you know, it’s very common, right? You’re sort of training to do, to want to get a bit fitter, lose a bit of weight. Um, for someone who is overweight, where does this discussion of, Hey , you need to eat more. Where does that fit in for them?
Speaker 3: 5:18
Well, look, metabolically guys. The thing that takes the biggest energy in your day , even if you ran a marathon and I’ve done that, and that sucks, you ran a marathon. I ran a marathon back in 2009, all the I was trying to get ready for worlds. And I was like, how could I be the fittest I could be, you know, like what would that take? And at that time I was , uh, I was training. I was , as a personal trainer, was training a bunch of triathletes and they were talking to me about their running volume. And I’d never run really more than say, 10 Ks at best. And I was like, these guys aren’t that tough. I could do that. And uh, yeah, I set myself this goal and uh , I was like, well, if I can run a marathon, most jujitsu guys can’t run a marathon. I’ve got to be the fittest. Yeah . Anyway, that’s, you know , did you run world? I didn’t work . I didn’t win world . I got triangle and second round. But that was like,
Speaker 2: 6:09
I have loved the journey. Right guys , there’s the lack of jujitsu
Speaker 3: 6:14
That said like , um, metabolically, look, I have this, people say this all the time. And this is just a misnomer. Like is this type of food? Is this thing good for weight loss? You’re missing the point to lose weight. You have to be in deficit, but also understand that eating metabolically requires energy, breaking down protein requires energy. So it’s actually good for your metabolism to eat food regularly. Like this is an important part of getting things going. And what a lot of people don’t realize is if you chronically overweight, your metabolism is kind of suppressed. It’s actually harder to get it up harder to get it going. And also if you don’t eat breakfast, you get immunosuppressed . There was a study done probably 20 years ago saying people who skip breakfast are more likely to get sick. And also the first thing you put in your mouth, first thing in the morning sets up your nervous system. So don’t get me wrong, guys. I love my caffeine, but I get up extra early so I can eat my Greek yogurt, have my protein and have my fat in my stomach and digest it as well as being hydrated. I don’t have my first coffee up until an hour after I’ve gotten up. So I’ll get up at four 30. I’ll get up at four. I’m still having a coffee at bloody 5:00 AM five 30 in the morning, but I’ve already been up for now . I’ve already digested. I’m already in a healthy space digestively for a lot of you out there. If you’re waking up late, you’re rushing off to work and you’re not prepared. You’re not setting your metabolism up. Well. So if your goal is to lose weight, if you are overweight, eating breakfast will actually help you on the right track to losing weight.
Speaker 2: 7:50
Yeah . Th the other part of that is that what happens when we, when we don’t eat, right? So it’s a very simple calculation that someone would make like, well, I want to lose weight, so I’m not going to eat. You’re like, okay, that does make sense. Because we know that being in a calorie deficit is what allows us to lose weight. However, what happens later in your day when you do that is you get ridiculously hungry. You start to make irrational , poor decisions. And that’s when you reach for things that are not as healthy. So by setting yourself up with a square meal, I want me to say square. It’s like, it’s got a good serving of protein. It’s got some carbohydrates and it’s got some fats , it’s got some vegetables, you nourish the body. And that then means that you are well fueled and , uh , in a good head space for, you know, whatever, four to five hours until you get to lunchtime . And then you repeat the same thing again. And it means that if you do that on a daily basis, over weeks months, you are making , uh , you are not making the poor decisions, making better decisions, consistently making better decisions consistently. And if you are eating adequate protein, you’re giving yourself enough protein to support the growth of muscle, which helps you to stay lane D . Whereas if you starving yourself, chances are you’re going to be reaching for higher fat foods, high carbohydrate foods. And that’s not going to assist in growing muscle. And that’s just going to assist in more fat storage. So , um, we’ll talk about the recommendations on it, but getting a solid serve of protein at all of your meals will one enable you to make less poor decisions, but to enable you to grow more muscle mass, which is going to help you to stay leaner .
Speaker 3: 9:17
Yeah. And even if you’re not interested in growing muscle, just repair muscle, you break muscle down every single day. And this is the thing like protein is the hardest thing to digest. So actually metabolic weight is better for you. Like you actually have to work harder to break it down. So you burn more energy, eating protein, like people like, ah , I have some celery it’s like calorie negative. It’s actually kind of useless. I mean, look, there’s a couple minerals in celery, but like, let let’s, let’s keep it real. The other thing is, and this, this is another study. It was done more recently that showed people who didn’t eat before exercise had lower exercise intensity. They actually had less fuel to work with. Now the meal you eat the night before is the sugar that’s in your muscles the next day. It’s the sugar that’s in your liver the next day. Right? So keep that in mind. But if you have to train early in the morning, so you do morning to do to the class like this morning, I was teaching jujitsu. I always make sure I have something before I come, I get up early . I know plenty of people who are literally rolling out of bed. They’re not even having a coffee. They’re rolling up on the mat and they haven’t even got water in their system. And this means very low quality jujitsu. If you just get up half an hour earlier, have a snack, it could be really light and have some water have that in your system, your body’s going to function better. You’ll get more out of what you’re doing. Your quality goes up
Speaker 2: 10:37
Second, big mistake. People who avoid carbohydrates. Yeah. And lots of deal with that.
Speaker 3: 10:42
Look, I , I think it’s been stigmatized. Carves have been stigmatized and sure. We understand that eating really simple sugars isn’t necessarily the best thing for us. They’re not that great for our teeth, like eating candy and stuff like that. But essentially, you know, carbohydrates themselves. Aren’t a problem and we need it for our brain to work. So this is something that a lot of us don’t necessarily know, your brain cannot use fat as energy. It can’t cross the blood brain barrier, but glucose can. So if you’re really low in carbs, because the common thing is like, Oh, I’m cutting weight, man. I’ve got to cut out my carbs and sure. If you reduce carbohydrate, you’re going to retain less water. And maybe that helps you somehow it will not increase your ability to learn. We need a good as your brain’s fried. Yeah . Yeah. There’s no fuel for the brain. So we need that fuel to learn and produce is complicated. Right? We’ve got a
Speaker 2: 11:33
Lot of stuff to learn, very cognitive, very cognitive,
Speaker 3: 11:36
And also very energetic. It requires a lot of fricking energy, especially if you’re trying to get Johnny old mate, 120 kilos of side control, there’s a lot of , uh , blood glucose required.
Speaker 2: 11:47
Yeah. Look, I think if you, if you look at a lot of the people where the , the low carbohydrate sort of mantra coming from , um, it , it tends to come from people who are doing things like , uh, like say if we take what’s his name, the other Bulletproof guy , David Asprey, Bulletproof executive does a Bulletproof coffee. That whole guy , um, he, you know, he’s like, don’t eat carbs, eat protein, it foul . But he also like, he’s a biohacker he doesn’t
Speaker 3: 12:14
No, but if you see his recent interview, it looks like he hasn’t been sticking that low carb diet.
Speaker 2: 12:19
Yeah. Okay. But so the, but so, you know, similar kind of thing, like if you’re, if you are just a bodybuilder and you’re getting ready for competition, and you’re just pushing whites in the gym and you’re struggling through to get to the lowest level of body fat, you can. Okay. Yeah. Maybe reducing carbohydrates can be effective in that situation. But if you’re trained to do to where you require 60 to 90 minutes of really high intensity output, three to five times a week, yes. You require fuel and carbohydrates are the best fuel. There is no better fuel source for that kind of activity then carbohydrates and the science supports that wherever you look. Um , it’s very funny to me, if you ever followed the paleo movement , um, I can’t remember his name right, right now. Uh, Rob, the guy that brought the Wolf, Rob Wolf wrote the paleo solution. As interesting book back in the day , um, was basically a local Bible. And then you hear Rob Wolf talk these days and he’s been introduced it to jujitsu for quite a few years, maybe as a blue belt now, whatever. And he’s like, yeah . So I’m actually getting a little bit more carbs in my diet. I’m eating some grains and you’re like, dude, it’s cause you were like doing some CrossFit before during these little five minute workouts. Now you’re training something that requires more energy and all of a sudden, like everything you said in your book is no longer correct. Yeah . So , um, don’t have to eat a load of them, but eat carbs agreed. Right . Um, third, big mistake is immature eating. Um , what we’re talking about here is people who , uh , like adults, but still eat like a teenager. It can happen. And look, I I’m gonna , I’m going to be full disclosure here. I feel like
Speaker 3: 13:54
Joey is speaking to me somewhat. Um , because sometimes when we go for breakfast, I will order a hamburger, but basically a hamburger with a hash Brown on it. Um, which is a breakfast chip. Yeah .
Speaker 2: 14:06
It’s a , it is it’s chips for breakfast.
Speaker 3: 14:09
Sure. But that’s the thing I’m I I’ll be a hundred percent honest. I’m not eating for weight loss. No , no . You know what? You can get away with. I know my macros. I can look at that. I can go, this is like 500, 600 calories right here . I can know that off the top of my head, but then also I know I might not eat for the next five hours. So that suits me. You know, if I’m busy, like I need to get a bunch of calories in right now. Cause I’m not eating again till two o’clock. Whereas for someone else, they may not be as obsessive as I am to know there’s this much fat, this much protein, blah, blah, blah. You might just be like, Oh man, I’m really hungry after jujitsu . I’m really thirsty. Oh , I’ll get a Slurpee in . Hey man, if I get sleepy , I can get a Snickers for an extra dollar. Ooh . Yeah. Ooh , tasty. Well, I’ve just other owned it have good question.
Speaker 2: 14:53
Yeah. I think that the immature eating thing I find is one people who refuse to, to understand how to cook food. And I think that you just, it’s just this universal obligation. You have that once you’re an adult, which whatever that age is, is it 18? Is it 20? I dunno , once you leave home, you should know how to cook food. And if you don’t know how to cook food, basic, cook some rice, bro . Some sweet potato, slow cooker, lamb shoulder in it in a slow cooker. Right. As easy as it gets slow cooker is
Speaker 3: 15:22
Honestly like the dumb man’s
Speaker 2: 15:24
Best friend. It absolutely can burn it every time. The better it is. Yeah. Yeah. And all you gotta do is press on. Right. Perfect. Um, but if you refuse to do that, then you are basically putting the fate of your body composition and your energy levels and your general health into the hands of cafes and fast food eateries and whatever the on the shelf at the service station, or when you go back to mom’s house and it’s like, well, where does that end? Does it, does it end when you get married to someone that does know how to cook or do you just turn into a , you just become overweight, you know? And is that just your , is that just what’s happening? Cause you’re just eating high calorie foods. I mean, we all know that companies that are making the foods that are available in those places , uh , like supermarkets , shops , service stations, they don’t have our best interests at heart, right? So you can make good choices and you can make bad choices. But the fact of the matter is if you don’t know how to cook and you refuse to understand and prep your own food, you are putting yourself in a situation where you are going to be making poor decisions. Yeah .
Speaker 3: 16:24
And look, I would say this is just me personally, because I like to go as hard as I can on every weekday. I’m more balanced than I used to be cooking on the weekend, like doing a food prep day and this isn’t like, Oh, you gotta be a bodybuilder. And you’ve got to have this much sweet potato, blah , blah, blah. I’m not about that. Literally just on a Sunday taking a few extra hours to roast some veggies, cook up a big batch of Bolick knives or a soup or a goulash or whatever it might be. Oh yeah. I have a Polish partner. So goulash is in the equation. And that said, I’m very fortunate that she loves to cook, but for a longest time, the food prep thing is big for me because I don’t want to make that decision when I come home and I’m tired. I want to have the food there so I can just get it an eight . Well, that night before I go to bed. So if that’s the thing that’s holding you back, guys, I feel like man, I come home from training and I’m ranked. Haven’t got any usually to make dinner. You need to just cut out a little bit of time in the week. Whenever it is, it could be a Saturday. It could be a Sunday, your day off where you just make two or three things in a big enough batch that it’s there for you. So if you haven’t got that time at night, you’re not making poor decisions based on being tired. You made a good decision when you were arrested to save you problems later and making bad food choices.
Speaker 2: 17:41
Yup . A hundred percent. And I think like these days you can even, and I don’t, I wouldn’t hate on this. If you were like, whatever, you don’t get that done. There are so many companies out there that can provide good quality, decent quality mail , right? Like muscle chef , muscle meals , all that stuff , um, by 10 meals at the beginning of the week and have them there. And that’s your lunches and dinners for the week and then make your breakfast. No excuse. You know, like just make it work. But don’t leave it up to last minute because I think about the old days when I’d be coming home from training late at night wrecked and it’s like, Ooh, what’s opened up on Bondai road and it’s like burger place , fried chicken or something. And you’re in your twenties. You’re going to eat that fried chicken a hundred percent. Right. I’m in my thirties. I might eat that
Speaker 4: 18:26
For breakfast for breakfast. Um,
Speaker 2: 18:29
All right . And then last piece here and yeah, we got, we , we could go on for days. Fad diets, people following fed diets. Yeah . What are some key fad diets that people might be following keto, keto, straight out
Speaker 3: 18:40
The gate, paleo, paleo,
Speaker 4: 18:42
You know , pillow isn’t fad . It’s kind of, but I’m saying that
Speaker 3: 18:45
It’s not as helpful for digital as it sounds.
Speaker 2: 18:49
What about a vegan veganism? I’d say veganism for a lot of people is a fad.
Speaker 3: 18:52
It is a fad. Definitely look, vegetarianism is far more sustainable and I’m not going to get into the ethics of this. Cause I will actually be having an in-depth talk with my man, Jeremy Skinner, shout out , uh, ethical eating cat , uh , leg locker, extraordinary. Uh, we’re going to not debate, but we’re going to discuss a vegetarian vegan diet for athletes. Um, veganism is a very big challenge to get your nutritional basis covered and , and , um ,
Speaker 2: 19:20
It can be done. It can be done. This can be done. Yeah. You got to be very proactive. So proactive because you just gotta know food. You gotta be prepping all the time
Speaker 3: 19:28
And you got to eat so much. Yeah. That’s a tough choice. So if you make that choice, I mean credit to you, but maybe you are not necessarily covering your basis . The other thing I see, like in line with sake , Quito is people like smashing huge amounts of protein and huge amounts of say amino acids. And let me tell you, as someone who’s spent a lot of time consuming aminos, it’s not as helpful as it seems. And if you have too much, it can result in diarrhea and abdominal cramps and all kinds of problems because not everyone digests aminos IX that well, my tolerance is pretty good and I’ve pushed the limit on that. And I’m telling you the research shows it’s not going to help you gain. It just stops you from regressing. Yes, it is good for recovery to an extent, but you might see some of your favorite CrossFitters, bodybuilders, power lifters, chugging, amino acids, while they’re working out. But that’s not when they are doing super high, intense activities, they’re just kind of wandering around the gym, drinking minnows , don’t drink amino acids while you’re rolling.
Speaker 2: 20:34
Yeah. The , the fed diet thing, I think , um, they can all work. And here’s the thing is that you, you meet someone that’s like, man veganism changed my life. I feel great. And it’s very easy to be like, you know what? I’m going to give that a go cause like person’s obviously had a really good experience. It doesn’t mean it’s going to work for you. And so I think the big takeaway about this fad piece from us is that yes, they can work, but typically they are harder and harder to sustain. They’re harder to manage and harder to sustain on a long-term basis. So instead of jumping on a fad bandwagon, which tends to have some kind of short-lived motivation for folks, if you can build a solid foundation, which is understanding protein, carbs, fat, eating a little bit of everything, cooking regularly, having a good relationship with food hydration. Like if you can do this foundation, well, that’s like 99% of what you introduce yourself . And then you almost have earned the right to have a play around with, Hey, I’m going to try this carnival thing that Mr. Rogan keeps telling me about. Yeah. Cause sounds cool. But if you’re going into those things without any foundation, you’re probably going to crash and burn and uh , that’s going to result in you just recovering like, putting on more weight, not being as strong as you wish you could be and not , uh , not optimizing your time spent on the mat and maybe getting injured, maybe getting injured. God forbid. All right . So covered a lot of ground there. We want to finish just with a few key takeaways of , of what we would recommend , uh, you know, in addition to what we’ve mentioned already. Um, so first one was three square meals. Yes. Uh, if you’re trying to lose weight, the meals can be smaller. If you’re trying to gain weight, the meals can be bigger. Can you have snacks? Of course you can have snacks . Sure. But have three square meals in the day. I’m currently going through a little bit of a cutting phase. So I’m dropping a little bit of body weight. So I’m having three square meals, but I don’t start those meals until lunchtime. Yeah. It’s just what I’m doing. So I kind of fast up until lunchtime, but then I’ll have essentially three meals and one snack or like once, you know , snacky meal, a piece of fruit and a protein shake or within, you know , sort of eight hours. So you do what you want. Um, don’t eat right before training. Yes .
Speaker 3: 22:39
Look , I think this is a mistake that a lot of people make because they’re just rushing to get to juicy . Right? Like just getting to the mat is that the , you know, the battle and then they’re like, Oh man, like, I’ll stop the survey . I’ll fill up or just have a protein bar, man. That’s actually going to result in like harder training when I’m training. Like if I know for example, I’m going to go train with Joe or I’m going to a new gym, it’s going to be tough. Uh, I made sure that I’m much more organized with my food. So what that means is I will have , uh , like a small amount of protein and carbohydrates, two hours out from training. And I li I want to have like gastric emptying. So the time it takes for your stomach to actually empty, to go to the small intestine is approximately 90 minutes, depending on the complexity of the meal, you don’t want to have a full stomach when you’re training, because it’s literally like trying to hold a 10 kilo dumbbell in your guts while exercising. You don’t need that. Also hydration. This is like one of the biggest things. Is that our next point? No , no , I can do up . So I actually have a hydration routine, which actually , uh , I got from a tennis coach and uh, yeah, just because those guys play for hours and hours and hours. But basically I think a lot of people do not think about the hydration and people are thirsty and dehydrated after warmup . You see people get through warmup and they’re running through the drink bottle. Right. Cause they , they didn’t hydrate. So making sure that you get a liter of it
Speaker 2: 23:58
And you just shown major weakness,
Speaker 3: 24:03
Thirsty , firstly , we’ll do the first round together
Speaker 5: 24:07
Mental weakness. Um, but yeah, like I , I do . Yeah ,
Speaker 3: 24:11
Really , um , having a liter of water before you get to the mat, however you space that out is super key for you having a much better training experience.
Speaker 2: 24:20
JT and I both did this. Get yourself a big water bottle, big carry, a big water bottle. This thing holds two liters. I drink it at least once a day, probably eight and a half. If I carry a lot of water, I’m inclined to drink a lot of water. If I got a small little water bottle, I’d probably smash it and then not fill it ,
Speaker 3: 24:37
Find a drink less. Yeah. That’s a good point.
Speaker 2: 24:39
Um, protein recommendation, general recommendation for folks is between one and a half to two kilogram to two grams of protein per kilogram of body mass. Yes . So let’s put that in perspective. Uh , JT weighs 90 a year about 90. So say 90 kilos. So if we’re saying a one and a half to two grams, if you was eating one and a half grams to 90 kilos, that would be 90 plus 45. It’s 135 up to 180 grams of protein per day. Yes. So you can use apps. You can use my fitness pal, whatever, if you don’t have any understanding of how much protein that is, you can use the apps, track your food for a little while, start to get an intuitive awareness of how much it is and base the rest of your food around that. Okay. You’re hitting a protein target. This is a B .
Speaker 3: 25:20
And just on that guy . So you should just know that there’s only a certain amount of protein in something you’re eating. So if you eat a hundred grams of steak, there is only possibly he’s not a hundred percent. It’s not a hundred grams of protein. Yeah . You’re not . So yeah , there is that. So if you are trying to get 30 grams of that meal, you might need to eat 150 grams. That’s where it might be.
Speaker 2: 25:40
Um, shitloads of vegetables.
Speaker 3: 25:42
Yes. Uh , fiber and nutrients. I mean, there’s a lot of people out there pumping multivitamins, Molly minerals , uh ,
Speaker 2: 25:48
Blitz and there’s people eating just made . Yeah . Right . Yeah. But
Speaker 3: 25:53
W essentially like enzymatically, there are things in vegetables that allow you to get access digestively to other foods, whether it be, you know, vitamin B, vitamin C, iron zinc, calcium, magnesium, all these things are found like, yes, you can find many of them in meat , but you need to be able to break the meat down. What you need is not only digestive enzymes from your body, but to facilitate that is enzymes from plants. Yeah .
Speaker 2: 26:19
Yeah. I mean, I think for that’s a huge takeaway just in general is like, particularly when you are becoming quite protein centric with your eating and you’re like, I got to get enough protein. The boys told me I got eat two grams per kilogram body weight. It’s like, yeah, but you got to eat enough vegetables as well. And really to track that if you’re like, ah, what am I in like 87 kilos, I’m trying to eat 40 grams of fiber a day. It’s a load of vegetables a lot . I’m trying, I’m smashing breakfast, lunch and dinner just to get, you know , salads, roasted vegetables, like really quite a lot. And when you do it, you feel better. Yeah. Like if you’re not eating vegetables, start feel a little bit like. I feel a bit flat, to be honest. Yes. So really important. Get your protein, but also make sure you’re getting a lot of veggies in. Definitely. Um , and then the last one was water, which we already touched on. Yeah, definitely. And look, I think the other, the other aside on that is like, I’m a guy who sweats a lot. Like I , you know, I’m sweating right now, just getting enthusiastic. Um, part of what happens is if I just drink water by itself, I tend to just go to the toilet a lot. What I always do, guys, that’s just me. And you can use whatever brand you like. Um, I’m not sponsored by these guys. Um, hydrolite , I will take , uh, an electrolyte supplement in my water to make sure I keep it. So that’s like a small amount of sodium, small Nana magnesium bit of potassium, which actually means the water goes into myself. It’s not just hanging out in my bloodstream, waiting to either get sweated out or peed out, so to speak. So I make sure that I do that in the morning. And I’ll double up on that before training. That’s just, that’s just me guys. But I think what you will find is that adding in a few more minerals will actually help you use the water that you’re ingesting. You’re not just going to be going to the toilet, you know , 10 times a day. Love it. Um, we’ll wrap it there. Cool guys. I’m sure there’s some questions off the back of that. If you do have questions for us, throw them out our Instagram account. It’s at Bulletproof for BJJ. Um , also get onto our Facebook group, which is Bulletproof of BJ community and JT and I are interacting there on a weekly basis. So you can throw the questions out there, but if there’s something you want to ask about the nutrition piece or just relevant to any part of jujitsu , and you want us to talk about it, we’d be more than happy to. So please throw it our way. Definitely any , if you guys have any points of interest questions, topics that you would like us to address here on the podcast, please hit us up on any of those platforms and we will factor it into the schedule to make sure you guys get the info you need , um, program Bulletproof for bjj.com one week free trial. Give it a go use the code Bulletproof 10 to get a 10% discount. Thank you guys for listening. We’ll catch you next week.
Speaker 1: 28:54
Thank you. [inaudible] .