Nutrition and Supplements for Brazilian Jiu-Jitsu Over 40

How I Fuel My Training at 56

I want to share the nutrition and supplements I use for BJJ over 40, allowing me to keep training hard in Brazilian Jiu-Jitsu at 56 years old. Right now, I’m in a calorie deficit, dropping from 79kg to 73kg as I prepare for the No-Gi Euros. At this stage of life, I can’t rely on youth or fast recovery. Everything has to be more intentional.

Nutrition, recovery, and smart supplementation are what make it possible for me to train consistently while still managing fatigue, inflammation, and injuries.

My Daily Nutrition Habits

The foundation of everything I do is built on whole foods.

My diet is simple, consistent, and focused on what works for my body. I mainly eat chicken, fish, eggs, and plenty of vegetables.

Because of my autoimmune condition and inflammation, I avoid gluten and lactose. That alone has made a noticeable difference in how I feel day to day.

Hydration is just as important. I aim for 2–3 litres of water per day, and after harder training sessions I’ll often add electrolytes to support recovery and maintain performance.

Nothing complicated. Just consistency.

Supplements for Brazilian Jiu-Jitsu Over 40

When it comes to supplements for Brazilian Jiu-Jitsu over 40, I keep things simple and focused on what actually works.

There’s no magic here. These are just tools that support training, recovery, and long-term joint health.

1. Creatine

Creatine is one of the most well-researched supplements available.

It helps with strength, endurance, and recovery between sessions.

I take it consistently because it’s simple, affordable, and effective.

2. Collagen Peptides

Joint health becomes more important with age, especially in Brazilian Jiu-Jitsu.

Collagen peptides help support tendons and ligaments, which take a lot of stress from years on the mats.

This is something I prioritise daily.

3. Omega-3 (High EPA & DHA)

Omega-3 is essential for managing inflammation and supporting overall health.

I make sure I’m using a high-quality source with strong EPA and DHA content so it actually has an effect.

4. Turmeric (with Black Pepper)

Turmeric helps with inflammation and recovery, especially for sore joints.

The key is absorption, which is why I use it with black pepper.

This has made a noticeable difference for me over time.

5. Ashwagandha

Ashwagandha helps me manage stress and improve sleep quality.

When training volume is high, recovery isn’t just physical—it’s mental as well.

This helps keep everything balanced.

6. Vitamin D3 + K2

Living in the UK, sunlight is limited for most of the year.

Vitamin D3 combined with K2 helps support bone health, the immune system, and overall recovery.

This is something I take consistently.

7. Manuka Honey (High MGO)

Manuka honey is something I use more as a natural support than a supplement.

It helps with inflammation and immune function, and I usually have it in the morning with yogurt and berries.

Used in moderation, it’s a simple addition that fits well into my routine.

Why Nutrition Matters for BJJ After 40

At 56, I can’t get away with poor nutrition and still expect to perform. What I eat directly affects how I train, how I recover, and how I feel on the mats. With the right approach, I can still train with younger partners and prepare for competition without constantly breaking down. This isn’t about shortcuts or miracle products. It’s about building a system that supports long-term consistency.

Final Thoughts

Supplements aren’t magic. They only work if your diet, hydration, and recovery are already in place. But when used correctly, they can make a real difference in keeping you strong, lean, and injury-resistant. If you want to train for decades—not just a few years—you have to look after your body properly. That starts with how you fuel it.

Watch the Full Breakdown

For a full breakdown of how I use each supplement and how this fits into my training, watch the video here: