The best post BJJ nutrition plan

The most critical time is 15 minutes after your Jiu Jitsu training because at this point the body is better prepared to receive and store carbohydrate than at any other time during the day. There are five goals for this brief but important window:

1. Replace expended carbohydrate stores

About 1.5 gm of carbohydrate per Kg of body weight from a mixture of glycaemic load sources. You should take in 50 gm of high glycaemic load carbohydrate for example glucose powder and the rest from low-moderate glycaemic load, for example fruits or fruit juices.

2. Rehydrate

In the most severe conditions you may lose up to 1.8l of sweat per hour, to replenish fluid levels begin by taking 1.1l of liquid for every Kg lost during exercise. You can find this out by weighing yourself before and after exercise.

3. Provide amino acids for resynthesis of protein

Protein should be taken in at a carb-to-protein ratio of between 4:1 and 5:1. You can use protein powder made from whey or eggs, it is important to read the labels as many manufacturers add artificial sweeteners and flavours. If you prefer whey protein then I would recommend using whey isolate.

4. Begin replacing electrolytes

These are the salts; sodium, chloride, potassium, calcium, and magnesium lost through sweat. Most of the electrolytes are found in abundance in natural food, which makes their replacement fairly easy. Drinking juice or eating fruit will easily replace salts with the exception of sodium. Two or three pinches of salt must be added to a post exercise recovery drink.

5. Reduce the acidity of body fluids

During exercise body fluids shift towards an acidic state. The problem is that your body neutralises this acid by releasing minerals into the blood that have a net alkaline enhancing effect. Calcium from the bones and nitrogen from the muscle meet this need. Research has shown that fruits and vegetables have a net alkaline effect. Raisins, spinach and bananas all perform well at this task.


Labour day special class

Next Monday, the 1st of October, is Labour Day and we will open the gym for an open mat with coach Giorgio @11:30am.

It will be a fun one hour and a half class!

Gracie Humaita Alexandria will open with regular hours on Tuesday the 2nd.

We hope everyone enjoy the long weekend!

15 Tips and Strategies For White Belts Jiu Jitsu Competitors

* Article wbbjj website


1. Decide whether you’re going to do takedowns or pull guard. If your standup strategy is a single technique like a “double-leg”, and you are unable to make it happen, just pull guard. If you started Jiu-Jitsu with takedown experience, make for yourself a set of parameters. For example, “If it’s halfway through the match and nothing has happened in terms of standup, I’ll pull guard to get the match going.”

2. Relax Relax Relax. What I mean by relax is to maintain a presence of mind.

3. There’s nothing wrong with being nervous. Don’t spend all your emotional energy fighting your own nervousness. Just accept it.

4. If it’s your first competition, remember that you only have to win each match once. In the training room, you can be lazy because you know there will be more rolling. You think, “Why burn up all my energy fighting this position now when I have another 30 minutes of rolling left?” This doesn’t apply to competitions. When competing you have to go full throttle each match from start to finish.

5. Most White Belts start strong. Few White Belts end strong.

6. I remember feeling extremely nervous watching competitors perform certain “advanced” techniques. For me, it was the flying armbar. I was deathly afraid of flying armbars – despite never having been flying armbarred. I’ve heard other people get nervous because they see someone do a Berimbolo or attacks feet a lot. Believe me when I say that styles make fights. You can have the fanciest, jitz-flow, surfer hand sign grappler look amazing in one match, and get completely shut down by a “boring” pressure oriented grappler the next.

7. Patches and stripes don’t mean a person is good.

8. Muscles don’t mean a person is good.

9. School affiliation doesn’t mean a person is good.

10. You will experience time distortion. Everything might seem much faster (or slower) than it seems in the training room. Once you watch it on tape, you’ll realize the match was the same speed as training.

11. You don’t have to mean mug or be friends with everyone before the match. Do whatever makes you comfortable and don’t let your competition dictate your pre-match ritual. You don’t have to look people in the eyes (the “staredown”), perform the Catholic hand sign, or reenact Russell Crowe’s prebattle routine from Gladiator in order to win the match. Just do what makes you comfortable.

12. Put competition into context. The first time you step onto the mat, you’re just trying to get your nerves right. You’re not going to look like Bruno Malfacine out there. That’s ok.

13. You have to learn to compete as much as you have to learn Jiu-Jitsu. They are related but separate skills.

14. You don’t control winning or losing 100%. The referee and your opponent also play huge roles. That being said, the biggest variable that you control is yourself. Win or lose, keep your focus on what you could have done better.

15. Enjoy it.

2015 WORLDS watching party and NEW MATS

Come watch the IBJJF WORLDS LIVE with us and lend a hand moving in our nice new MATS! We will be at Gracie Sydney Brazilian Jiu Jitsu (BJJ) this Saturday beginning at 9am. Our own Mary MOO Wildner is ready to go and has her first match at 9:25am. We’ll have the stream on the big screen and some food so come by to support and enjoy! All of the male and female blue and purple belt division are going that day on the 10 mats laid down for the competition in LA so there’s plenty for us to watch.


Mary Wildner training at Gracie Humaita South Bay San Diego with Leticia Ribero and Bia Mesquita.


2015 IBJJF Worlds Watching Party

Who wants to watching the action at the International Brazilian Jiu-Jitsu Federation WORLDS next weekend?!? This is the biggest and best on the planet for Jiu Jitsu with action all day long. Sunday, May 30th is the Brown and Black belt divisions and on Saturday, May 29th our own Mary MOO Wildner will be competing! Comment on the Gracie Humaita Oceania Facebook page or let us know next time you come in if you are interested!

Last DAY to register! Triple Bull BJJ Circuit

Registration for the next NSW competition, Stage 1 of the Triple Bull BJJ Open closes TONIGHT. Make sure to register with the ABJJF and then sign up for this one. There are four competition in this circuit with some great prizes going to overall winners including flights to compete in L.A. at the IBJJF Worlds! For more details on all this comp offers, visit their site. Gracie Sydney Brazilian Jiu Jitsu (BJJ) already have a group of Adult and Child competitors going to this one so if you have been waiting to compete, NOW’S the time! It all begins this Sunday, April 19th @ Sutherland Basketball Stadium- Cnr Eton St & Forest Rd, Sutherland NSW 2232


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Additions to IBJJF rules 2015

The International Brazilian Jiu Jitsu Federation (IBJJF) has released a rules update to it’s 2014 rule book. For all competitors and those who wish to compete, take a look at the small additions including changes to who can jump guard, further specifics on accepted uniforms, and additional stipulations for point scoring from the 50/50 guard. If you have any questions about these or other rules, please come talk to any of our Instructors to find out more!

Click through to all the changes HERE.




LAST DAYS to sign up for IBJJF Sydney Open

The International Brazilian Jiu Jitsu Federation is hosting it’s first ever Competition in Australia! This is the one you’ve been waiting for. The Sydney Open will be March 22nd @ Sydney Uni Aquatic Centre and is open to all Adult and Master competitors with both Gi and No Gi divisions.
Register with the IBJJF and then sign up for the Sydney Open. Don’t miss out! See you there Gracie Sydney Brazilian Jiu Jitsu TEAM!