If you train jiu-jitsu, you know your body needs a lot more than just willpower. That’s where supplements come in, especially for us women, who have different physiological needs. The physical strain is intense, the training sessions are tough, and the next day your body is screaming for help.
Today we’re going to talk about the 5 best supplements for women who train jiu-jitsu. We’ll show you how each one can help with performance, recovery, and even your overall health. Ready?
1. Whey Protein
Let’s start with the most basic (and essential): Whey Protein.
During jiu-jitsu training, micro-tears occur in the muscles. That’s totally normal. But for them to recover and grow stronger, your body needs quality protein. That’s where whey comes in.
It’s a fast-absorbing protein, ideal for post-training. Plus, it helps with satiety, which can be useful for those also keeping an eye on their weight.
How to use: right after training, mixed with water or plant-based milk.
2. Creatine
A lot of people think creatine is only for “bodybuilders,” but that’s a myth. This supplement is one of the most studied in the world and is highly recommended for women who train high-intensity sports like jiu-jitsu.
Creatine helps regenerate ATP, which is the main source of muscle energy. With it, you gain more strength, improve your explosiveness during rolls, and reduce fatigue.
How to use: 3 to 5g per day, every day (even on rest days).
Tip: drink plenty of water!
3. Beta-Alanine
Beta-alanine is an excellent ally for those who feel that “burn” in the muscles during more intense training sessions. It works by increasing carnosine levels in the muscles, which helps reduce muscle acidity and delays fatigue.
In other words: you can last longer during rolls with less feeling of exhaustion.
How to use: 3 to 5g per day, consistently. It may cause a slight tingling sensation (a normal side effect).
Tip: split the dose throughout the day to avoid discomfort.
4. Omega-3
Jiu-jitsu is an amazing sport, but it puts a lot of strain on the joints and can cause mild inflammation. Omega-3 acts as a natural anti-inflammatory and also supports heart, mental, and emotional health.
It can also help improve concentration—something super important in competitions and technical training.
How to use: daily capsules, preferably after a meal.
Tip: look for products with a high concentration of EPA and DHA.
5. Magnesium: Sleep, Recovery, and PMS Control
Few people pay attention to magnesium, but it’s essential for anyone who plays sports. It helps with muscle contraction, recovery, and even sleep quality. For women, there’s a bonus: it helps reduce PMS symptoms and anxiety.
Training while tired and sleeping poorly is a terrible combo for anyone who wants to improve on the mats. That’s why it’s worth including this mineral in your routine.
How to use: before bed, in capsules or in chelated/citrate form.
Tip: consult your nutritionist to find the ideal dosage.
So… Is it Worth Taking Supplements?
Yes! But with one important condition: supplements don’t replace real food.
They’re an add-on for those who already have a balanced routine of eating and training. If you’re sleeping poorly, eating poorly, and training inconsistently, no supplement will work miracles.
But if you’re committed to your jiu-jitsu progress, they can speed up your results (a lot!).
The choice of the best supplements for women BJJ depends on your goal: performance, recovery, weight loss, focus?
But overall, these five we listed are safe, accessible, and offer great benefits for anyone who trains regularly.
It’s important to note that the usage suggestions are simply the general recommendations found on product labels. However, we are all unique individuals. That’s why it’s essential to have nutritional guidance to identify which of these supplements would make a difference in your routine and what the ideal dosage is for your body.
Did you like this content? Share it with that friend on the mat who’s always complaining about post-training soreness!
