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For grapplers, such as wrestlers and Brazilian Jiu-Jitsu (BJJ) practitioners, optimal performance depends on strength, endurance, and rapid recovery. Intense training sessions and competitions place unique physical demands on their bodies, often requiring additional nutritional support to maintain peak condition. In this interview with registered dietitian Stephanie Small - we’ll explore the most beneficial supplements for grapplers, how they enhance performance, how they improve recovery, and key considerations for joint health. Whether you're looking to improve your muscle endurance, manage inflammation, or recover faster, understanding the right supplements can give you a competitive edge. Stephanie Small and Fight.TV break it down!
1. What are some of the most beneficial supplements for grapplers, such as
wrestlers and BJJ practitioners?
Grapplers, like wrestlers and Brazilian Jiu-Jitsu (BJJ)
practitioners, require strength, endurance, and rapid recovery due to the high-intensity,
full-body nature of their sport. Some of the most beneficial supplements for grapplers
include the following
Creatine: This is one of the most well-researched supplements and is known to
improve strength, power, and muscle endurance—key factors for success in
grappling sports. It helps to increase ATP production, which is essential for quick,
explosive movements during matches. You want to aim for 5g of creatine per day
and timing of intake does not matter since it is a nutrient that is reliant of storage
amount rather than how much is in the blood stream.
Protein Powder: A fast-digesting protein, such as whey or plant-based
alternatives, can help repair and build muscle tissue after tough grappling
sessions. Protein is essential for maintaining lean muscle mass and speeding up
recovery.
Omega-3 Fatty Acids: Known for their anti-inflammatory properties, omega-3s
can reduce joint stiffness and soreness, which are common issues for grapplers
who experience frequent physical contact and pressure on their joints. You want
to find an omega-3 supplement that has 1000-2000mg of EPA+DHA
Electrolytes: Grapplers often sweat heavily during training, which can lead to
electrolyte imbalances. An electrolyte supplement can help maintain hydration,
prevent cramping, and support endurance.
Magnesium: Magnesium is important for muscle function and recovery, and
fighters often deplete magnesium stores through sweat. Deficiency can lead to
cramping, fatigue, and impaired recovery. Magnesium-rich foods include leafy
greens, nuts, seeds, and whole grains, but a magnesium supplement may also
be beneficial. You want to aim for a magnesium glycinate or bisglycinate of ~200-
300mg taken about 30min – 1hr before bed.
Beta-Alanine: This supplement can improve muscular endurance by buffering
lactic acid buildup, helping grapplers perform at a high intensity for longer
periods. You want to aim for 2-2.5mg of beta-alanine daily, 30 min before training.
2. How can supplements improve recovery and performance for athletes in grappling
sports? Supplements can play a critical role in improving both recovery and
performance for grappling athletes by addressing specific needs:
Enhanced Muscle Recovery: Supplements like protein powders and BCAAs
provide the necessary amino acids for muscle repair and growth. After intense
grappling sessions, these supplements help reduce muscle soreness, prevent
breakdown, and promote faster recovery, allowing athletes to train more
consistently without overtraining.
Increased Strength and Power: Creatine and beta-alanine improve strength
and muscular endurance, allowing grapplers to perform explosive movements
like takedowns or submission holds. Creatine increases ATP availability, which is
critical for quick bursts of power, while beta-alanine helps sustain performance
during extended grappling exchanges.
Inflammation Reduction: Omega-3s and magnesium help reduce inflammation
and muscle stiffness. Given the joint pressure and frequent physical contact in
grappling sports, reducing inflammation is key to keeping athletes pain-free and
mobile.
Hydration and Electrolyte Balance: Proper hydration is crucial for performance,
and supplements like electrolyte drinks or powders help maintain the balance of
sodium, potassium, and other electrolytes lost during sweating. This ensures
optimal muscle function and endurance while preventing dehydration and
cramping.
Using these supplements in combination with a well-balanced diet and proper training
can help grapplers optimize their performance, recover faster, and avoid common issues
like fatigue, soreness, and joint pain.
3. How effective is Glucosamine Chondroitin for grapplers in terms of joint health,
particularly for the high-stress movements involved in wrestling and jiu-jitsu?
Glucosamine and chondroitin are recognized for their potential benefits in supporting
joint health, which is especially important for grapplers. In sports like wrestling and
Brazilian Jiu-Jitsu, athletes place significant stress on their joints due to constant
pressure, bending, and twisting during grappling moves and submissions. Glucosamine
helps to maintain healthy cartilage by promoting the production of glycosaminoglycans,
which are essential building blocks of joint cartilage.
Chondroitin works by preventing
cartilage breakdown and improving its elasticity. Together, these supplements may help
reduce joint pain, improve mobility, and slow down the progression of osteoarthritis.
Studies show mixed results in terms of significant joint improvement, many grapplers
report subjective benefits, including reduced pain and enhanced joint flexibility after
consistent use. We find that omega-3 supplements provide better support for joint
health.
4. Are there any risks or downsides to long-term use of Glucosamine Chondroitin for
grapplers?
Glucosamine and chondroitin are generally considered safe for long-term
use, but there are a few potential downsides to keep in mind:
Digestive issues: Some people experience mild side effects like nausea,
diarrhea, or stomach discomfort when taking glucosamine chondroitin
supplements, especially in higher doses.
Allergic reactions: Glucosamine is often derived from shellfish, so individuals
with shellfish allergies should be cautious and seek alternative forms of the
supplement.
Drug interactions: In rare cases, glucosamine chondroitin may interact with
medications such as blood thinners, so grapplers taking such medications should
consult with a healthcare provider before starting the supplement.
5. Would you recommend Glucosamine Chondroitin for athletes who are already
experiencing joint issues, or is it better as a preventative supplement?
Glucosamine chondroitin can be beneficial both as a preventative supplement and for
athletes already experiencing joint issues, particularly for grapplers who are prone to
joint stress and injuries. However, there are other supplements and dietary strategies I
would prioritize Fish Oil.
6. What role does Fish Oil play for grapplers, and how important is it for recovery?
Fish oil, which is rich in omega-3 fatty acids (EPA and DHA), plays a critical role in
reducing inflammation, promoting joint health, and supporting overall recovery for
grapplers. Additionally, omega-3s support heart health and cognitive function, both of
which are important for maintaining stamina and focus during training and competition.
7. How much Fish Oil should grapplers be taking daily to see the benefits for
recovery and overall health?
To see the benefits for recovery, grapplers should aim for
a daily dose of 1000-2000 miligrams of combined EPA and DHA from fish oil. This
dosage range has been shown to effectively reduce inflammation and support muscle
recovery. It's important to check the supplement label for the amount of EPA and DHA
per serving, as not all fish oil supplements are created equal in their omega-3 content.
Higher doses (around 3000 milligrams per day) may be recommended for grapplers
dealing with more chronic inflammation or joint issues, but it's always a good idea to
consult with a healthcare professional before taking large amounts for extended periods.
For general health and recovery benefits, 1000-2000 milligrams of EPA and DHA daily is
a typical starting point.
8. Are there any vegan or plant-based alternatives to Fish Oil that offer the same
benefits?
Yes, there are plant-based alternatives to fish oil that can provide the same
omega-3 fatty acid benefits. The most effective vegan or plant-based option is algal oil,
which is derived from algae. Algal oil contains both EPA and DHA, the two key omega-
3s found in fish oil, making it an excellent alternative for those following a vegan or plant-
based diet.
Creatine:
9. Creatine is often associated with strength and bodybuilding, but how can
grapplers benefit from using Creatine?
While creatine is commonly linked to strength and bodybuilding, it can also be highly
beneficial for grapplers. Grappling sports like Brazilian Jiu-Jitsu and wrestling require a
combination of explosive strength, endurance, and sustained effort during prolonged
bouts. Creatine supports explosive movements like takedowns, submissions, and
scrambling by increasing the body’s phosphocreatine stores, which provide rapid energy
(ATP) for short bursts of high-intensity activity. For grapplers, this means improved
power during critical moments in a match. Additionally, creatine helps with muscle
recovery and maintaining lean mass during intense training phases.
10. Does Creatine improve endurance and recovery for grappling athletes, or is it
more focused on explosive strength?
While creatine is primarily known for enhancing explosive strength and power, it also
indirectly supports endurance and recovery.
11. Are there any misconceptions about Creatine that grapplers should be aware of?
Yes, several misconceptions about creatine persist, and grapplers should be aware of
the following:
Creatine causes water retention or bloating: While creatine can lead to some
initial water retention in the muscles, this is not the bloating commonly associated
with fat gain or subcutaneous water. In fact, the increased water retention in muscle
cells can contribute to better hydration and enhanced performance during intense
physical activity.
Creatine is only for bodybuilders: While creatine is popular in bodybuilding for its
muscle-building benefits, it’s just as useful for any athlete requiring explosive
strength, endurance, and fast recovery—making it perfectly suited for grapplers.
Creatine must be cycled: There’s no scientific evidence that you need to cycle on
and off creatine. Many athletes take it continuously, as its benefits are cumulative
over time. However, if a grappler is going through a weight cut or adjusting their
nutrition plan, they might choose to temporarily reduce or stop creatine use to avoid
any minor water weight gain.
Creatine damages kidneys: In healthy individuals, creatine does not cause kidney
damage. This myth often arises from misunderstandings about creatinine levels (a
waste product from creatine metabolism) in the blood. However, unless an individual
has pre-existing kidney issues, creatine is safe for long-term use.
Creatine is one of the safest, most researched supplements available, and grapplers can
significantly benefit from its strength, endurance, and recovery advantages without the
concerns linked to common myths.
12. Are there any lesser-known supplements that are beneficial specifically for
grapplers or combat sports athletes that might not get as much attention?
Tart Cherry Extract: This supplement is known for its powerful anti-inflammatory
and antioxidant properties. It can help reduce muscle soreness, enhance recovery,
and improve sleep quality, all of which are crucial for grapplers dealing with the high
physical demands of training.
Curcumin (from Turmeric): This natural compound has been studied for its anti-
inflammatory effects and potential to reduce joint pain. It's particularly useful for
grapplers who experience chronic joint inflammation from frequent training.
Citrulline Malate: Known for improving blood flow and reducing muscle fatigue,
citrulline malate can enhance endurance during grappling sessions, helping athletes
push through longer and more intense bouts without feeling as fatigued.
13. What is your opinion on supplements like Turmeric or Ginger for grapplers?
Both turmeric and ginger are excellent natural supplements for grapplers, especially when it
comes to reducing inflammation and aiding recovery:
Curcumin (from Turmeric): This natural compound has been studied for its anti-
inflammatory effects and potential to reduce joint pain. It's particularly useful for
grapplers who experience chronic joint inflammation from frequent training.
Ginger: Ginger can help with both inflammation and digestion. Its anti-
inflammatory properties make it useful for reducing muscle soreness, while its
ability to support digestion can be helpful for grapplers managing weight or eating
large meals before training.
Both supplements are safe for long-term use and can be a valuable addition to a
grappler’s recovery plan. I would highly recommend consuming these from whole food
sources or add them to your cooking routine.
14. Are there any herbs or natural supplements that can support grappling
performance and recovery?
Ashwagandha: Known for its ability to reduce stress and improve endurance,
ashwagandha can help grapplers maintain mental focus and physical energy,
especially during prolonged training camps or competitions.
Rhodiola Rosea: This adaptogen helps combat fatigue and improve mental and
physical stamina, making it ideal for grapplers who need sustained energy for
training and matches.
Boswellia: Another anti-inflammatory herb, Boswellia is often used to support joint
health and reduce inflammation, similar to turmeric but with a slightly different
mechanism.
These supplements are secondary or even tertiary to dietary intake and primarily
recommended supplements
15. What role do hydration and electrolyte supplements play in maintaining
performance, especially during long grappling sessions or competitions?
Hydration and electrolyte balance are critical for grapplers, as dehydration can lead to
decreased performance, impaired cognitive function, and increased risk of muscle
cramps or injury. Electrolytes (sodium, potassium, magnesium) help maintain proper
muscle function and prevent dehydration-related fatigue. During long grappling sessions
or competitions, electrolyte supplements or drinks can help replenish what is lost through
sweat, keeping athletes hydrated and energized.
16. How important is protein supplementation for grapplers, and should they focus on
specific types of protein (e.g., whey, casein, or plant-based)?
Protein supplementation is important for grapplers to support muscle recovery and repair. The
type of protein depends on individual needs:
Whey Protein: Ideal for post-training because it is fast-digesting, quickly supplying
muscles with the amino acids needed for repair.
Casein Protein: A slow-digesting protein, casein is ideal for nighttime recovery,
providing a steady supply of amino acids throughout sleep.
Plant-Based Protein: For vegan or plant-based grapplers, a blend of plant proteins
(e.g., pea, rice) can provide a complete amino acid profile. It’s also a good option for
those with dairy sensitivities.
17. What are the best pre- and post-training supplements or foods for grapplers to
maximize their performance and recovery?
Pre-Training:
Carbohydrates: Fast-digesting carbs like fruit or rice cakes provide quick energy.
Caffeine: Caffeine can enhance focus and endurance during training.
Beta-Alanine: Helps buffer lactic acid buildup, allowing for sustained high-
intensity efforts.
Post-Training:
Whey Protein: Supports muscle recovery with fast-digesting amino acids.
Carbohydrates: Replenishes glycogen stores, with options like sweet potatoes,
rice, or a banana.
Creatine: Supports muscle recovery and replenishes ATP stores.
18. How does gut health impact a grappler’s performance, and are probiotics a
necessary supplement?
Gut health plays a significant role in a grappler’s overall health, affecting nutrient absorption, energy levels, immune function, and even mental focus. An unhealthy gut can lead to bloating, fatigue, and compromised recovery. Fiber intake is going to more effect overall gut health rather than using probiotics. If adequate fiber can not be attained from the diet alone, then fiber supplementation may be required.
19. Are there any supplements or nutritional factors that can help grapplers prevent
muscle cramps or enhance flexibility?
Muscle cramps are more directly related to training volume and intensity rather than hydration. We do recommend adequate hydration, but if an athlete is cramping regularly, we are likely to also address the training intensity.
20. How should grapplers determine which supplements are right for them based on
their training intensity and goals?
Grapplers should choose supplements based on several factors, including the intensity and duration of their training, their specific performance goals, and any individual dietary needs. Here are a few key steps to help determine the right supplements:
1. Assess performance goals
2. Evaluate training intensity and duration
3. Consider individual dietary needs
4. Consult a professional
21. What should grapplers consider when choosing supplements to ensure safety
and effectiveness?
When selecting supplements, grapplers should consider several important factors to ensure they are safe and effective:
Quality and purity: Look for supplements from reputable brands that undergo third-
party testing (e.g., NSF Certified for Sport, Informed-Choice) to verify the purity and
safety of the product. This ensures that the supplement is free from banned
substances and contaminants.
Evidence-based benefits: Grapplers should focus on supplements that have strong
scientific backing.
Dosage: Follow recommended dosages based on research and the product label.
Taking too much of a supplement can lead to adverse effects, while taking too little
may not provide any benefit.
Allergies or dietary restrictions: Make sure to check the ingredient list for allergens
or components that could interfere with dietary restrictions (e.g., dairy, gluten, or
soy).
Timing: Some supplements are most effective when taken at specific times.
Avoiding banned substances: If competing in regulated events, check that any
supplements do not contain banned substances as outlined by organizations like
WADA (World Anti-Doping Agency).
22. Are there any supplements that grapplers should avoid due to potential negative
side effects or interactions with their diet?
While many supplements are safe when used properly, some can have negative side effects or interact with a grapplers diet or medication. Here are a few supplements that should be approached with caution:
Stimulants: Supplements containing high doses of caffeine or other stimulants can
cause jitteriness, increased heart rate, dehydration, and negatively impact focus
during grappling sessions. In large amounts, they may also interfere with sleep and
recovery.
Fat burners: Many fat-burning supplements contain thermogenic compounds or
stimulants that may raise heart rate, increase anxiety, and dehydrate
grapplers—factors that can impair performance, especially in a weight-cutting phase.
Pre-workouts with proprietary blends: Some pre-workout supplements include proprietary blends, which do not disclose exact ingredient amounts. These blends can contain unsafe levels of stimulants or unproven compounds, making it hard to assess their safety.
High-dose vitamin and mineral supplements: Overconsumption of certain
vitamins and minerals (e.g., iron, vitamin A) can lead to toxicity, especially if
grapplers are already getting enough from food sources. It’s best to only supplement
when necessary and under the guidance of a healthcare professional.
Herbal supplements: While herbs like ginseng and green tea extract may have
health benefits, some herbal supplements can interact with medications or cause
unintended side effects like digestive discomfort or increased heart rate.
Fight.TV and Registered Dietitian Stephanie Small Break Down Supplements For Grapplers
In the physically demanding world of grappling sports, supplements for grapplers can play a crucial role in supporting performance, recovery, and overall well-being. From creatine for explosive power to omega-3s for reducing joint inflammation, grapplers have a variety of options to enhance their training. When combined with a balanced diet and proper training regimen, these supplements can help athletes train harder, recover faster, and stay in top shape throughout their grappling careers. Ultimately, the key to maximizing results lies in choosing the right supplements for your specific needs and goals. To learn more keep reading with Fight.TV and setup a time to talk with Stephanie Small
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