{"id":6405,"date":"2026-01-27T10:00:23","date_gmt":"2026-01-27T10:00:23","guid":{"rendered":"https:\/\/marcelosilvamartialarts.com\/?p=6405"},"modified":"2026-01-27T10:06:59","modified_gmt":"2026-01-27T10:06:59","slug":"bjj-bangkok-nutrition-guide-pre-post-workout","status":"publish","type":"post","link":"https:\/\/marcelosilvamartialarts.com\/th\/blog\/bjj-bangkok-nutrition-guide-pre-post-workout\/","title":{"rendered":"Fuel Your Rolling: The Ultimate BJJ Nutrition Guide 2026 | BJJ Bangkok"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"6405\" class=\"elementor elementor-6405\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6109372 e-flex e-con-boxed e-con e-parent\" data-id=\"6109372\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a0b74ef elementor-widget elementor-widget-image\" data-id=\"a0b74ef\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"569\" src=\"https:\/\/marcelosilvamartialarts.com\/wp-content\/uploads\/2026\/01\/13.BJJ-Nutrition-Guide.jpg\" class=\"attachment-large size-large wp-image-6406\" alt=\"BJJ Bangkok\" srcset=\"https:\/\/marcelosilvamartialarts.com\/wp-content\/uploads\/2026\/01\/13.BJJ-Nutrition-Guide.jpg 1024w, https:\/\/marcelosilvamartialarts.com\/wp-content\/uploads\/2026\/01\/13.BJJ-Nutrition-Guide-300x167.jpg 300w, https:\/\/marcelosilvamartialarts.com\/wp-content\/uploads\/2026\/01\/13.BJJ-Nutrition-Guide-768x427.jpg 768w, https:\/\/marcelosilvamartialarts.com\/wp-content\/uploads\/2026\/01\/13.BJJ-Nutrition-Guide-18x10.jpg 18w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4db50a0 elementor-widget elementor-widget-text-editor\" data-id=\"4db50a0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h1 data-path-to-node=\"7\">&#8220;Fuel Your Rolling&#8221;: What to Eat Before Training for Energy and After for Recovery?<\/h1><p data-path-to-node=\"8\"><b data-path-to-node=\"8\" data-index-in-node=\"0\">Introduction: You Didn&#8217;t Lose to the Opponent; You Lost to Your Stomach<\/b><\/p><p data-path-to-node=\"9\">Have you ever been there? Two minutes into a high-intensity sparring round, and you suddenly feel drained, dizzy, or worse\u2014nauseous, with a desperate urge to sprint to the bathroom. You were sure you were fit, so what went wrong?<\/p><p data-path-to-node=\"10\">In the world of <b data-path-to-node=\"10\" data-index-in-node=\"16\">Brazilian Jiu-Jitsu<\/b>, sometimes your worst enemy isn&#8217;t the person across from you; it is your own blood sugar and stomach contents. This <a class=\"ng-star-inserted\" href=\"https:\/\/en.wikipedia.org\/wiki\/Martial_arts\" target=\"_blank\" rel=\"noopener\" data-hveid=\"0\" data-ved=\"0CAAQ_4QMahgKEwjByr2rsauSAxUAAAAAHQAAAAAQjwI\">Martial Art (Wikipedia)<\/a> involves heavy abdominal pressure (like the dreaded Knee-on-Belly) and constant inversion. Eating the wrong thing at the wrong time can turn a superhero into a sick patient instantly.<\/p><p data-path-to-node=\"11\">Today, we dive into <b data-path-to-node=\"11\" data-index-in-node=\"20\">&#8220;Fuel Your Rolling,&#8221;<\/b> a guide distilled from the real-world experience of athletes and coaches at <b data-path-to-node=\"11\" data-index-in-node=\"117\"><a class=\"ng-star-inserted\" href=\"https:\/\/brazilianjiujitsubkk.com\/\" target=\"_blank\" rel=\"noopener\" data-hveid=\"0\" data-ved=\"0CAAQ_4QMahgKEwjByr2rsauSAxUAAAAAHQAAAAAQkAI\">BJJ Bangkok<\/a><\/b> under the <b data-path-to-node=\"11\" data-index-in-node=\"139\"><a class=\"ng-star-inserted\" href=\"https:\/\/marcelosilvamartialarts.com\/th\/\" target=\"_blank\" rel=\"noopener\" data-hveid=\"0\" data-ved=\"0CAAQ_4QMahgKEwjByr2rsauSAxUAAAAAHQAAAAAQkQI\">Marcelo Silva Martial Arts<\/a><\/b> standard. Learn how to have the fuel to roll hard and the nutrients to wake up recovered.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f853473 elementor-widget elementor-widget-text-editor\" data-id=\"f853473\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Photo: <a id=\"yui_3_16_0_1_1748267866794_2432\" class=\"owner-name truncate no-outline\" title=\"Go to Richard Presley\u2019s photostream\" href=\"https:\/\/www.flickr.com\/photos\/184367221@N07\/\" rel=\"author noopener\" data-track=\"attributionNameClick\">Richard Presley<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-125b881 e-flex e-con-boxed e-con e-parent\" data-id=\"125b881\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-bb1e32a elementor-widget elementor-widget-heading\" data-id=\"bb1e32a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Pre-Rolling \u2013 Fueling Without the \"Bloat\"<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c72e6e9 elementor-widget elementor-widget-text-editor\" data-id=\"c72e6e9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3 data-path-to-node=\"14\">The Golden Rule of Timing<\/h3><p data-path-to-node=\"15\">The #1 mistake new students make is eating a full dinner at 6:00 PM for a 7:00 PM class. BJJ and digestion are not friends.<\/p><ul data-path-to-node=\"16\"><li style=\"list-style-type: none;\"><ul data-path-to-node=\"16\"><li><p data-path-to-node=\"16,0,0\"><b data-path-to-node=\"16,0,0\" data-index-in-node=\"0\">The 2-3 Hour Rule:<\/b> Eat your main meal (Rice, Meat, Veggies) at least 2 to 3 hours before class. This allows your <a class=\"ng-star-inserted\" href=\"https:\/\/en.wikipedia.org\/wiki\/Human_digestive_system\" target=\"_blank\" rel=\"noopener\" data-hveid=\"0\" data-ved=\"0CAAQ_4QMahgKEwjByr2rsauSAxUAAAAAHQAAAAAQkgI\">Human Digestive System (Wikipedia)<\/a> to move food out of the stomach.<\/p><\/li><li><p data-path-to-node=\"16,1,0\"><b data-path-to-node=\"16,1,0\" data-index-in-node=\"0\">The 30-60 Minute Rule:<\/b> If you are starving right before class, stick to small &#8220;Quick Carbs&#8221; only.<\/p><\/li><\/ul><\/li><\/ul><div class=\"attachment-container search-images\"><div class=\"image-container ng-star-inserted\" data-full-size-image-uri=\"https:\/\/encrypted-tbn3.gstatic.com\/licensed-image?q=tbn:ANd9GcRAcGAEIExHzZpvhgLUop97Kwu4Qo2R21GDF4ijJrR9IcnfSt67ujT1Zyz1Rcu_THXS3S6pOqgjcWfTjWnae2SVs63vPDXudA6pZH4ECtOpd10H8Sg\"><div class=\"overlay-container ng-star-inserted\"><p><button class=\"image-button ng-star-inserted\"><img decoding=\"async\" class=\"licensed-image loaded\" src=\"https:\/\/encrypted-tbn3.gstatic.com\/licensed-image?q=tbn:ANd9GcRAcGAEIExHzZpvhgLUop97Kwu4Qo2R21GDF4ijJrR9IcnfSt67ujT1Zyz1Rcu_THXS3S6pOqgjcWfTjWnae2SVs63vPDXudA6pZH4ECtOpd10H8Sg\" alt=\"Image of the human digestive system\" \/><\/button><\/p><\/div><\/div><\/div><h3 data-path-to-node=\"18\">Carb Strategy<\/h3><ul data-path-to-node=\"19\"><li><p data-path-to-node=\"19,0,0\"><b data-path-to-node=\"19,0,0\" data-index-in-node=\"0\">Main Meal (3 hrs pre):<\/b> Focus on <b data-path-to-node=\"19,0,0\" data-index-in-node=\"32\">Complex Carbs<\/b> (Brown rice, Sweet potato, Oats). These provide <a class=\"ng-star-inserted\" href=\"https:\/\/en.wikipedia.org\/wiki\/Glycogen\" target=\"_blank\" rel=\"noopener\" data-hveid=\"0\" data-ved=\"0CAAQ_4QMahgKEwjByr2rsauSAxUAAAAAHQAAAAAQlAI\">Glycogen (Wikipedia)<\/a> for sustained energy throughout the session.<\/p><\/li><li><p data-path-to-node=\"19,1,0\"><b data-path-to-node=\"19,1,0\" data-index-in-node=\"0\">Snack (30 mins pre):<\/b> Focus on <b data-path-to-node=\"19,1,0\" data-index-in-node=\"30\">Simple Carbs<\/b> (Banana, Fruit, or an Energy Gel) for immediate blood sugar access.<\/p><\/li><\/ul><p data-path-to-node=\"20\"><b data-path-to-node=\"20\" data-index-in-node=\"0\">What NOT to Eat:<\/b> High-fat\/fried foods (digest too slowly), spicy foods (acid reflux risk), and gassy veggies like broccoli or beans.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f1b3185 e-flex e-con-boxed e-con e-parent\" data-id=\"f1b3185\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2e9ab80 elementor-widget elementor-widget-heading\" data-id=\"2e9ab80\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">During Training \u2013 Is Water Enough in the Tropics?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5bf09b0 elementor-widget elementor-widget-text-editor\" data-id=\"5bf09b0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3 data-path-to-node=\"23\">The BJJ Bangkok Heat Factor<\/h3><p data-path-to-node=\"24\">Training in Bangkok\u2019s humidity means you sweat 2\u20133 times more than in cooler climates. Drinking plain water might actually dilute your system if you aren&#8217;t replacing what you lose.<\/p><p data-path-to-node=\"25\"><b data-path-to-node=\"25\" data-index-in-node=\"0\">The Marcelo Silva Martial Art Hydration Formula:<\/b><\/p><ol start=\"1\" data-path-to-node=\"26\"><li><p data-path-to-node=\"26,0,0\"><b data-path-to-node=\"26,0,0\" data-index-in-node=\"0\">Sip, Don&#8217;t Chug:<\/b> Chugging water leads to a &#8220;sloshing&#8221; stomach during rolls.<\/p><\/li><li><p data-path-to-node=\"26,1,0\"><b data-path-to-node=\"26,1,0\" data-index-in-node=\"0\">Electrolytes are Mandatory:<\/b> If you are a heavy sweater, add <a class=\"ng-star-inserted\" href=\"https:\/\/en.wikipedia.org\/wiki\/Electrolyte\" target=\"_blank\" rel=\"noopener\" data-hveid=\"0\" data-ved=\"0CAAQ_4QMahgKEwjByr2rsauSAxUAAAAAHQAAAAAQlQI\">Electrolyte (Wikipedia)<\/a> powder (Sodium, Potassium, Magnesium) to your bottle. This prevents the dreaded mid-roll cramps.<\/p><\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-09f48ea e-flex e-con-boxed e-con e-parent\" data-id=\"09f48ea\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-dd1c79f elementor-widget elementor-widget-heading\" data-id=\"dd1c79f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Post-Rolling \u2013 Eat to Repair, Not Just to \"Fill Up\"<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6547376 elementor-widget elementor-widget-text-editor\" data-id=\"6547376\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3 data-path-to-node=\"29\">The Anabolic Window<\/h3><p data-path-to-node=\"30\">Your muscles are like a dry sponge after 90 minutes of Jiu-Jitsu. Eating within <b data-path-to-node=\"30\" data-index-in-node=\"80\">30\u201360 minutes<\/b> after training ensures your body moves from a state of breakdown to a state of repair.<\/p><h3 data-path-to-node=\"31\">Protein + Carbs = The Recovery Duo<\/h3><ul data-path-to-node=\"32\"><li><p data-path-to-node=\"32,0,0\"><b data-path-to-node=\"32,0,0\" data-index-in-node=\"0\">Protein:<\/b> Repairs torn muscle fibers. Aim for 20\u201330g of high-quality protein (Whey, Chicken, or Fish).<\/p><\/li><li><p data-path-to-node=\"32,1,0\"><b data-path-to-node=\"32,1,0\" data-index-in-node=\"0\">Carbohydrates:<\/b> Refills your depleted glycogen stores so you aren&#8217;t a zombie at work the next day.<\/p><\/li><\/ul><p data-path-to-node=\"33\"><b data-path-to-node=\"33\" data-index-in-node=\"0\">Anti-Inflammatory Boosters:<\/b> To reduce Delayed Onset Muscle Soreness (DOMS), incorporate Omega-3s (Fish oil), Magnesium, and the local Thai favorite: <b data-path-to-node=\"33\" data-index-in-node=\"149\">Turmeric<\/b>, which is a powerful natural anti-inflammatory.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e266ae2 elementor-widget elementor-widget-text-editor\" data-id=\"e266ae2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>A match between Brazilian Jiu-Jitsu blackbelts Gabriel Vella and Romulo Barral at the 2009 World Jiu-Jitsu Championships (attempting a triangle choke).<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f42daec e-flex e-con-boxed e-con e-parent\" data-id=\"f42daec\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-747642d elementor-widget elementor-widget-heading\" data-id=\"747642d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Are Supplements Necessary?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-39e6737 elementor-widget elementor-widget-text-editor\" data-id=\"39e6737\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"36\">At <b data-path-to-node=\"36\" data-index-in-node=\"3\">BJJ Bangkok<\/b>, we believe real food is the foundation, but these three supplements are scientifically backed for grapplers:<\/p><ol start=\"1\" data-path-to-node=\"37\"><li><p data-path-to-node=\"37,0,0\"><b data-path-to-node=\"37,0,0\" data-index-in-node=\"0\">Creatine Monohydrate:<\/b> Boosts explosive power for takedowns and bridging.<\/p><\/li><li><p data-path-to-node=\"37,1,0\"><b data-path-to-node=\"37,1,0\" data-index-in-node=\"0\">Whey Protein:<\/b> The most convenient way to hit your recovery window after a late-night class.<\/p><\/li><li><p data-path-to-node=\"37,2,0\"><b data-path-to-node=\"37,2,0\" data-index-in-node=\"0\">Caffeine:<\/b> Excellent for focus, but use with caution if you train in the evening to avoid <a class=\"ng-star-inserted\" href=\"https:\/\/en.wikipedia.org\/wiki\/Insomnia\" target=\"_blank\" rel=\"noopener\" data-hveid=\"0\" data-ved=\"0CAAQ_4QMahgKEwjByr2rsauSAxUAAAAAHQAAAAAQlgI\">Insomnia (Wikipedia)<\/a>.<\/p><\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-336813b e-flex e-con-boxed e-con e-parent\" data-id=\"336813b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-200f125 elementor-widget elementor-widget-heading\" data-id=\"200f125\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Conclusion: Nutrition is \"Invisible Jiu-Jitsu\"<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-96f8672 elementor-widget elementor-widget-text-editor\" data-id=\"96f8672\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"40\">Training doesn&#8217;t end when you step off the mats. What you put in your body determines how fast you learn and how long you last. By following the <b data-path-to-node=\"40\" data-index-in-node=\"145\">&#8220;Fuel Your Rolling&#8221;<\/b> principles, you will find your &#8220;gas tank&#8221; growing larger every week.<\/p><p data-path-to-node=\"41\">At <b data-path-to-node=\"41\" data-index-in-node=\"3\"><a class=\"ng-star-inserted\" href=\"https:\/\/brazilianjiujitsubkk.com\/\" target=\"_blank\" rel=\"noopener\" data-hveid=\"0\" data-ved=\"0CAAQ_4QMahgKEwjByr2rsauSAxUAAAAAHQAAAAAQlwI\">BJJ Bangkok<\/a><\/b>, under the <b data-path-to-node=\"41\" data-index-in-node=\"26\"><a class=\"ng-star-inserted\" href=\"https:\/\/marcelosilvamartialarts.com\/th\/\" target=\"_blank\" rel=\"noopener\" data-hveid=\"0\" data-ved=\"0CAAQ_4QMahgKEwjByr2rsauSAxUAAAAAHQAAAAAQmAI\">Marcelo Silva Martial Arts<\/a><\/b> philosophy, we care about the whole athlete. Start treating your body like a high-performance machine today.<\/p><p data-path-to-node=\"42\"><b data-path-to-node=\"42\" data-index-in-node=\"0\">&#8220;Eat like a black belt, train like a beast.&#8221;<\/b><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b6d8281 e-flex e-con-boxed e-con e-parent\" data-id=\"b6d8281\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-74e2bdf elementor-widget elementor-widget-heading\" data-id=\"74e2bdf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">FAQ: BJJ Nutrition<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-afcc7e0 elementor-widget elementor-widget-text-editor\" data-id=\"afcc7e0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"45\"><b data-path-to-node=\"45\" data-index-in-node=\"0\">Q: What should I eat before an early morning class?<\/b> <b data-path-to-node=\"45\" data-index-in-node=\"52\">A:<\/b> Keep it very light. A banana or a piece of toast with honey 30 minutes before is ideal. If you prefer &#8220;fasted training,&#8221; ensure you stay hydrated.<\/p><p data-path-to-node=\"46\"><b data-path-to-node=\"46\" data-index-in-node=\"0\">Q: How do I stop getting cramps?<\/b> <b data-path-to-node=\"46\" data-index-in-node=\"33\">A:<\/b> Cramps are usually a sign of dehydration or a lack of Magnesium\/Potassium. Drink electrolytes during class and consider a Magnesium supplement before bed.<\/p><p data-path-to-node=\"47\"><b data-path-to-node=\"47\" data-index-in-node=\"0\">Q: Why can&#8217;t I sleep after a late BJJ session?<\/b> <b data-path-to-node=\"47\" data-index-in-node=\"47\">A:<\/b> Your <a class=\"ng-star-inserted\" href=\"https:\/\/en.wikipedia.org\/wiki\/Adrenaline\" target=\"_blank\" rel=\"noopener\" data-hveid=\"0\" data-ved=\"0CAAQ_4QMahgKEwjByr2rsauSAxUAAAAAHQAAAAAQmQI\">Adrenaline (Wikipedia)<\/a> and Cortisol levels are spiked. A cool shower, Magnesium Bisglycinate, and avoiding screens after training can help your nervous system settle down.<\/p><p data-path-to-node=\"48\"><b data-path-to-node=\"48\" data-index-in-node=\"0\">Q: Does BJJ Bangkok provide personalized diet plans?<\/b> <b data-path-to-node=\"48\" data-index-in-node=\"53\">A:<\/b> Our coaches at <b data-path-to-node=\"48\" data-index-in-node=\"71\">Marcelo Silva Martial Arts<\/b> offer general nutritional guidance as part of our holistic approach to martial arts excellence.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-86421ab e-flex e-con-boxed e-con e-parent\" data-id=\"86421ab\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-beacbe1 elementor-widget elementor-widget-heading\" data-id=\"beacbe1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Don't Just Watch\u2014Participate!<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-535e72d elementor-widget elementor-widget-text-editor\" data-id=\"535e72d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"33\">2026 is your year to shine. Pick a date, clear your schedule, and let&#8217;s get to work. We look forward to seeing you represent our community on the podium!<\/p>\n<p data-path-to-node=\"34\"><b data-path-to-node=\"34\" data-index-in-node=\"0\"><a class=\"ng-star-inserted\" href=\"https:\/\/brazilianjiujitsubkk.com\/\" target=\"_blank\" rel=\"noopener\" data-hveid=\"0\" data-ved=\"0CAAQ_4QMahgKEwjJ-bH8_fGRAxUAAAAAHQAAAAAQ5gE\">Contact BJJ Bangkok for Competition Training Info<\/a><\/b><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>&#8220;Fuel Your Rolling&#8221;: What to Eat Before Training for Energy and After for Recovery? Introduction: You Didn&#8217;t Lose to the Opponent; You Lost to Your Stomach Have you ever been there? Two minutes into a high-intensity sparring round, and you suddenly feel drained, dizzy, or worse\u2014nauseous, with a desperate urge to sprint to the bathroom. &#8230; <a title=\"Fuel Your Rolling: The Ultimate BJJ Nutrition Guide 2026 | BJJ Bangkok\" class=\"read-more\" href=\"https:\/\/marcelosilvamartialarts.com\/th\/blog\/bjj-bangkok-nutrition-guide-pre-post-workout\/\" aria-label=\"Read more about Fuel Your Rolling: The Ultimate BJJ Nutrition Guide 2026 | BJJ Bangkok\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":6406,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-6405","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-50","no-featured-image-padding"],"_links":{"self":[{"href":"https:\/\/marcelosilvamartialarts.com\/th\/wp-json\/wp\/v2\/posts\/6405","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/marcelosilvamartialarts.com\/th\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/marcelosilvamartialarts.com\/th\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/marcelosilvamartialarts.com\/th\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/marcelosilvamartialarts.com\/th\/wp-json\/wp\/v2\/comments?post=6405"}],"version-history":[{"count":4,"href":"https:\/\/marcelosilvamartialarts.com\/th\/wp-json\/wp\/v2\/posts\/6405\/revisions"}],"predecessor-version":[{"id":6410,"href":"https:\/\/marcelosilvamartialarts.com\/th\/wp-json\/wp\/v2\/posts\/6405\/revisions\/6410"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/marcelosilvamartialarts.com\/th\/wp-json\/wp\/v2\/media\/6406"}],"wp:attachment":[{"href":"https:\/\/marcelosilvamartialarts.com\/th\/wp-json\/wp\/v2\/media?parent=6405"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/marcelosilvamartialarts.com\/th\/wp-json\/wp\/v2\/categories?post=6405"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/marcelosilvamartialarts.com\/th\/wp-json\/wp\/v2\/tags?post=6405"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}