A great summary of how to fuel your training without all the jargon! A huge thanks to Ben for taking the time to contribute.

I hate to break it to you…… but, unfortunately there are no magic foods or secret recipes that will improve your jiu jitsu. Although I do think Acai does have magical powers! Hard work and dedication on the mats are the only way to progress in jiu jitsu. Dedication is something I can’t help you with. Everyone has to work out their own way to get motivated. However the right kind of food to fuel your training? That is something I do know a lot about!

It’s important when training regularly and pushing your body, that you fuel your body with the right foods and fluids. This is magnified if you train multiple times in a day. To avoid injury and recover quickly, your body will require both pre-fuelling and re-fuelling.

The biggest excuse I hear regarding a poor diet is “I don’t have enough time”.

My response is that you have to be honest with yourself. For example; how much time do you spend on Facebook, Instagram and Twitter? Why not use that time wisely? Maybe prepare some food, rather than taking a selfie? Instead of reviewing your timeline and watching thug life videos, you could spend 15 minutes making a smoothie.

My point is this; if you want to improve your overall health and fitness, nutrition is key. Only you can make the choice. You have to develop the right attitude towards food. Try it and I guarantee you will feel better for it.

What to eat and what not to eat

The key here is to eat as many whole foods as possible. Whole foods by definition are foods that have been processed or refined as little as possible and are free from additives or other artificial substances. Think of it as foods with just one ingredient; for example fresh fruit and vegetables or fresh meat and fresh fish. As a general rule, if it’s advertised on the TV, don’t eat it!

Here are my top five foods that I always have at home:

Sweet potato

These are great as they are a natural source of glucosamine, a low GI carbohydrate and packed with fibre. They also have a long shelf life and are quick to prepare and cook. I love them boiled, roasted, steamed or just added into sauces. They also make a great soup.

Freekeh

This is one of the highest plant based proteins, full of vitamins and fibre. It makes a great alternative to rice and tastes great hot or cold. As a dry product this is always in my cupboard but I like to cook batches, and keep it in the fridge to use throughout the week to add to salads and curries.

Acai

This little wonder-berry is packed full of micronutrients. I buy the 100g pouches from Sublime Foods and keep them in the freezer. They are perfect for making the traditional acai bowls, but they are also a great addition in smoothies. They also make me mispronounce any words beginning with an R.

Eggs

Eggs are a great source of natural protein and fats. They are incredibly versatile. There’s the stuff you all know about; omelettes, poached, fried, scrambled or boiled. Also I love to add them to rice dishes. A great tip is to have a few boiled eggs in the fridge, just in case you want a quick snack.

Spinach

Spinach is packed full of vitamins and minerals. It’s great raw in smoothies, juices and salads and lovely steamed, or thrown into stir-fries at the last minute.

Alongside these, I buy a selection of meats from my local butcher weekly, and fish from my local fishmonger. When I am shopping, I look for inspiration from the food around me. I stick with whatever is in season as well as what looks best. Even if you are shopping in the supermarket, look out for local, seasonal produce, as this will taste so much better than anything imported. Some great examples of this are British asparagus and strawberries. The flavour of these when bought in season and sourced locally is far superior. If you’re unsure what’s in season, then like my Facebook page to keep up to date. Every month I post about seasonal foods to help you get the best from local produce.

Ok, so let’s imagine you’ve stopped spending every minute of the day on social media. You have a fridge full of fresh ingredients inspired by the seasons and you have time to cook. So what do you do?

If you are a novice in the kitchen, it can be daunting, but my advice would be to try new things, and don’t be afraid of making mistakes. Keep the flavour combinations simple to start with. Stir-fries are great, but instead of coating them in shop bought sauces, (full of all sorts of nasty things), just add fresh chillies, ginger, soy sauce and a little honey. I try not to use too much salt in my cooking. It is an amazing flavour enhancer, and we do need salt in our diet, but it’s available from lots of sources without always adding extra. Where possible, I use alternatives like lemon juice to bring out the flavour. Using fresh herbs or spices can also reduce the need for salt.

I created my YouTube channel Sulston’s kitchen in favour of writing recipes. My aim is to inspire everyone to try new recipes, and I offer some fundamental techniques and tools to ensure you are never stuck for ideas. As a chef I very rarely follow a recipe. I cook with passion and use my experience over the years to know what does or doesn’t work. Much like jiu jitsu, as soon as you stop over thinking it and relax, it all becomes much more enjoyable.

Tips for cooking great food:

Avoid fried foods

A char grill is a fantastic investment, as no oil is needed. Not only is it better for you, it also adds another flavour dimension.

Use coconut oil

My favourite oil to use for cooking is coconut oil as it can be taken to high temperatures. The health benefits are endless and include hair care, skin care, cholesterol level maintenance, boosted immune system, proper digestion and regulated metabolism.

Know your body

One of the most important things to remember when trying to get your nutrition right for your training, is that there is no one size fits all rule. Everyone is different, everyone has a different metabolic rate and different bodies react differently to different foods. Also training patterns vary from one person to the next. In order to make a change and fuel your body properly, you need to learn to understand your body and what works for you. To do this you will need to try new foods. Some people swear by certain foods and routines to help them but you need to find your own system and your own foods. Try things and if they don’t work, look for another option. Investing in some expert advice can go a long way too!

Get some balance

Despite all best intentions, there will always be times where you want to smash a donut or two, demolish your favourite dessert or have a drink with your mates. This should be part of your plan rather than feeling as though you have fallen off the wagon, as it were. Try allowing yourself 1 hour a week where you can eat anything you like. Limiting it to one hour a week means there is not much harm you can do! Especially as for the other 167 hours, you are eating correctly in order to fuel your body.

Get breakfast right

One thing that I found helpful when switching up my nutrition, which has also helped a lot of other people, is thinking carefully about what you eat for breakfast. What you eat first thing in the morning will affect your choices for the rest of the day. If you spike your blood sugar levels in the morning you are likely to crave sweet things all day. It seems simple but try to avoid sweet things for breakfast. Also end your day right, if you have been training make sure your last meal is a good balance of protein and carbohydrates. The protein will help repair the muscle damage caused by training and the carbohydrates will replenish your energy stores. This will set you up ready to start it all again tomorrow.

Implementing change is a big deal and will only happen if you are committed to the change. As I said at the start of this blog, if you want to improve your jiu jitsu skills you need to work hard and dedicate yourself on the mats. Once that’s sorted, your dedication should easily transfer to your lifestyle in general and you will find dedicating time to support your training with good nutrition easy, as ultimately you will improve your performance.

Head over to my YouTube Channel Sulston’s kitchen for on-going tips and inspiration to keep you on track. If you have any suggestions or requests for future vlogs then just let me know!