Introduction:
- Importance of proper diet and nutrition for performance and recovery
- Overview of macronutrients and their roles in an athlete's diet
Diet Plan:
- Protein: Recommended sources (chicken, fish, tofu), daily intake guidelines
- Carbohydrates: Importance for energy, best sources (fruits, vegetables, whole grains)
- Fats: Healthy fats (avocado, nuts, olive oil), balance in diet
Pre-Training Nutrition:
- What to eat before training sessions
- Timing of meals and snacks to optimize performance
Post-Training Nutrition:
- Importance of recovery meals
- Ideal foods and supplements for muscle repair and glycogen replenishment
Hydration:
- Importance of staying hydrated
- Tips for maintaining hydration levels during training and competition
Supplementation:
- Common supplements for BJJ athletes (protein powder, BCAAs, multivitamins)
- When and how to use them
Conclusion:
- Recap of key points
- Encouragement to experiment and find what works best for individual needs
