EDJ Academy Healthy Eating Plan

Fuel Your Training. Elevate Your Performance.

At EDJ Academy, we believe your Jiu-Jitsu performance is built on three core pillars: training, rest, and nutrition. You already show up and train hard. You give your body the recovery it needs. Now it’s time to make sure your nutrition matches your goals.

This isn’t just another “diet.” It’s a blueprint for creating sustainable habits that help you perform better, recover faster, and feel great every day — on and off the mats.

Why Nutrition Matters

Your food is your fuel. The right nutrition gives you energy, strength, focus, and endurance — everything you need to thrive in training and life. When you eat clean, balanced meals, your body performs like a well-tuned engine.

The goal is simple:

• Eat real, whole foods

• Stay hydrated

• Be consistent

• Allow balance (yes, you can enjoy a treat once in a while)

When and What to Eat

Before Training (45–90 minutes prior)

Fuel your body for performance — choose lean proteins and complex carbs (avoid fats before training).

Examples:

• Oatmeal with banana

• Brown rice with chicken

• Multigrain toast with peanut butter and apple

• Protein shake with fruits and greens

After Training (within 45–60 minutes)

This is your body’s “golden hour” for recovery. Eat protein for repair and complex carbs for replenishment.

Examples:

• Chicken breast with spinach or salad

• Brown rice and vegetables

• Coconut water for electrolytes

• Protein shake or smoothie

Breakfast

Breakfast resets your system and gives you the energy to start strong.

Examples:

• Oatmeal with fruit and low-fat milk or yogurt

• Eggs with multigrain toast

• Smoothies with spinach, berries, and protein powder

  
  

Tip: If you’re not hungry in the morning, it might be because of sweets or heavy meals at night.

Lunch & Snacks

Make lunch your biggest meal and include a balance of protein, carbs, and veggies.

Examples:

• Chicken or turkey with rice or multigrain pasta

• Tuna wrap with veggies

• Bag of mixed nuts and fruit for snacks

• Protein shake between meals

  
  

Hydration

Water is the foundation of your performance.

• Men: ~3 liters/day.

• Women: ~2.2 liters/day. Replace electrolytes with coconut water or Emergen-C after training. Aim for at least eight 8-oz glasses a day — more if you train hard.

Healthy Habits for Energy & Weight Management

• Eat every 2.5–3 hours to keep your metabolism active.

• Avoid extreme low-calorie diets — they slow your metabolism and reduce muscle mass.

• Plan your meals and prep ahead for success.

• Manage stress and get enough sleep — both are critical for recovery and fat loss.

  
  

Sample Meal & Snack Ideas

Main Meals

• Quinoa Salad: cooked quinoa, broccoli, peppers, tomatoes, and chicken with lemon-oregano vinaigrette.

• Breakfast Burrito: eggs, lean ham, cilantro, salsa, and cheese in a whole-wheat tortilla.

• Grilled Chicken Salad: spinach, beets, walnuts, cranberries, and feta.

  
  

Snacks & Quick Energy

• Energy Bites: nuts, cocoa, protein powder, honey, and coconut.

• No-Bake Protein Bars: oats, nut butter, maple syrup, and chocolate drizzle.

• Kale Chips: crispy and seasoned with olive oil and lemon juice.

  
  

Smoothies

• Blueberry Spinach Shake

• Banana Peanut Butter Smoothie

• Very Berry Protein Shake

  
  

Overnight Oats

Make-ahead breakfast jars with oats, yogurt, chia seeds, and fruit.

Flavors: mango almond, blueberry maple, or apple cinnamon.

Final Tips

• Focus on consistency, not perfection.

• Track progress by how you feel and perform — not just by the scale.

• Allow yourself to enjoy food — healthy balance is the key to long-term success.

• What you eat off the mats determines how you perform on the mats.

  
  

Eat Clean. Train Smart. Feel Unstoppable.

At EDJ Academy, we don’t just build champions on the mats — we help you build a strong, healthy lifestyle for life.

Book Your Free Class Today!