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Jiu-Jitsu for Everyone

Eating Well Is Jiu-Jitsu

Eating Well Is Jiu-Jitsu in Nashville, TN

These articles are for informational purposes only and are not intended to replace professional guidance. The use of vitamins and dietary supplements can benefit a person, but we recommend consulting a nutritionist, doctor or other specialist for evaluation and monitoring prior to using any health enhancement products.

The favorite Pre-Workout snack of Hugo Britto

When we talk about Hugo Britto we talk of excellence. The proof of this is that within only a mere two years of with Gracie Barra Parnamirim, the native Brazilian has claimed several victories as well as opened a new GB school – a modern, spacious academy dedicated to the ‘Jiu-Jitsu for everyone’ motto. Apart from being a teacher, Hugo is also an athlete who collects regional and world Jiu-Jitsu titles. To keep up with the exhausting routine Hugo knows Eating Well is Health, Eating Well is Jiu-Jitsu.

Here you can read about the favorite Pre Workout snack of one of the biggest beasts of Gracie Barra.

Hugo Britto on Fitness & Health for BJJ in Nashville, TN“My first advice is to look for a nutritionist. In my case it was a sports nutrition who was able to point me to a diet suitable for my objectives. A favorite snack of mine is” Sweet Potato with grilled chicken breast. A dish that is quick and easy to prepare. ”


200gr of sweet potatoes

100ge of lean chicken meat


Grill the chicken with half a tablespoon of olive or coconut oil.

Make cuts into the sweet potatoes with a knife so that they cook faster. Set aside for 7-10 minutes.

Peel the potatoes when ready, mix together with the chicken and enjoy your meal.

You can substitute the chicken with turkey breast.

Chicken & Sweet Potato recipe for BJJ & Fitness athletes in Nashville, TNHugo goes on to add: “For a good performance in your workout you require foods, which are rich in calories (good calories and nutrients) that can be quickly processed. You should eat at least 1 hour before your workout.

DIY Protein Bar

Protein Bar

Who says the word diet has to mean starving yourself? Or needing to lose weight?

Many people confuse (believe it or not even today) the real meaning of the word diet.

For us at Gracie Barra diet means eating well, eating healthily and in a balanced way as, after all, eating well is Jiu-Jitsu, eating well is health.

The recipe today is for a do-it-yourself Protein Bar: Healthy, preservative-free and economical at the end of the month. Oh and on top of that – very tasty.

DIY Protein Bar recipe for BJJ & Fitness gyms in Nashville, TN


3 cups of oats

1/2 cup of peanut butter

1 cup skimmed milk

4 scoops of Protein Powder

A few pinches of cinnamon.


Mix all ingredients until the batter is consistent.

Place in a small pan and cut the mixture into 8 parts.

Cover with aluminum foil and place in a refrigerator.

Nutritional Information Per Serving:

11g fat (monounsaturated).

26g carbs.

21g proteins.

285 Calories.

Healthy eating, Jiu-Jitsu and exercise are a lifestyle! When working out, training and exercising there is nothing better than using appropriate clothing. Check out our T-shirt Training offers at and represent the Gracie Barra family in comfort and style.

Remember: Exercise means health when properly performed.

World Champion Rodrigo Fajardo’s Menu

Rodrigo Fajardo is an outstanding athlete for his light heavyweight division since mid-2000, he has won several major titles, including the European, Brazilian and South American championships.

He is also the Director of the Gracie Barra Curitiba and Ponta Grossa BJJ schools; responsible for the Team Competition, which are featured in the backdrop of the State, National and World championships. He was a Personal Defense Instructor of the Federal Police and has trained Jiu Jitsu fighters in the UFC and Pride championships.

Rodrigo Fajardo on Fitness & Health for BJJ in Nashville, TNIs the routine of an athlete easy? No. Is it difficult to maintain a healthy diet regime as one? No. One just needs to have the will power to say ‘yes’ to a healthy lifestyle and rely on help from friends and family. Rodrigo shares a few tips he picked up for a menu change with Herique Carpeta, a GracieBarra black belt. As all Gracie Barra athletes across the world know: Eating Well is healthy, eating well is Jiu-Jitsu.

Check out the following 5 meals that Rodrigo “Pimpolho” chose to share with the Gracie Barra BJJ family. And the best part of it? All the recipes are mouth-watering and easy to prepare.

BJJ Champion's breakfast idea for Nashville, TNA BJJ Champion’s Breakfast

1 cup of black coffee with no added sugar or sweetener

2 whole grain bread toasts with peanut butter without sugar sweetened with agave.

1 Banana.


A 2x BJJ Champion LunchBJJ Champion's lunch idea for Nashville, TN

Steamed rice

Salad with green lettuce, red lettuce, arugula, oats and raisins.

Two grilled chicken breasts.


A 3x BJJ Champion Pre-Workout SnackPre-Workout snack for BJJ & Fitness gyms in Nashville, TN

A Protein Bar I just saw on the Gracie Barra’s blog!! I like them because I like to eat something light at the time of training. I snack on them before I begin with my routine and now that I’ve learned how to prepare them I no longer need to buy some.


A Post-Workout SnackPost-Workout snack for BJJ & Fitness gyms in Nashville, TN

A platter of seasonal fruit.


DinnerSalmon salad dinner recipe for BJJ & Fitness athletes in Nashville, TN

Baked salmon with soy sauce and rosemary.

Steamed broccoli, carrots and cauliflower stuffed with Roquefort.








The Gluten Free Generation – Pizza with Quinoa

In recent years there has been a lot of buzz in terms of the so-called gluten-free foods. You must have wondered what it is and why so many people have eliminated gluten from their diet.

The Gracie Barra BJJ team provides a detailed explanation about what this diet constitutes and what the health benefits are.

Gluten is a protein. Many athletes carefully monitor the amount of their protein intake, because its consumption helps in building up muscle mass. However, in the case of gluten the situation is different. Gluten is made from the combination of other two proteins, gliadin and glutenin, which are found in cereals such as wheat, barley, rye and oats. Although these foods are responsible for the basic power of most people, what many do not know is that gluten is the main culprit for celiac disease and one of the lead causes for obesity.

Based on these risks many people cut gluten from their diet. This does not mean that you have to give up favorite treats, such as Gluten Free recipes for BJJ & Fitness gyms in Nashville, TNbagels, pasta and pizza. It may be hard to believe but there are healthy substitutes that can make these foods healthy while retaining the flavor.

If you are part of the Gluten Free Generation but love pizza you are going to love Gracie Barra’s wonderful and super easy to make recipe for a gluten-free Pizza with Quinoa.

Meet the pizza quinoa. It’s nutritious, easy to make and best of all, delicious!


¹ / 2 cup of cooked quinoa

1 tablespoon chia (optional )

2 egg whites


Mix ingredients in the processor or blender and add seasonings of your choice . Set the pan and cook for a minute on both sides. Add the tomato sauce, oregano, a little mozzarella (light) few tomato slices and black olives. This is our suggestion, but feel free to experiment with your own filling.

GF Pizza Quinoa recipe for BJJ & Fitness athletes in Nashville, TN

The Gluten Free Generation Part 2 – Chocolate BonBons

“Nourishment should be your only remedy”

In the month of September we continue with our “Eating well is Jiu – Jitsu ” – “Generation Gluten Free ” post series.

We already explained briefly what this new diet consist of, the benefits, and the many negative effects of gluten. As the main cause of celiac disease and obesity our readers must be wondering what this disease is and what the relationship between gluten and obesity is.

Today, we offer answers to these questions:

Through studies and diagnosis of diseases, through examinations of organs, tissues and bodily fluids, experts encountered the said celiac disease , also known as induced gluten enteropathy. According to research 1 in every 200 Brazilians suffers from it. Few people are aware that they are carriers, because the symptoms are light or simply non-existent. The disease attacks the small intestine in adults and children genetically prone to ingestion of gluten. In response to this, our body starts to not properly absorb the vitamins and minerals we need and our metabolism is impaired. Thus, the poor absorption causes the accumulation of fat and thus weight is gained leading to obesity.

In addition, many people who don’t suffer from the disease have opted for a healthier lifestyle seeing the other benefits that life without gluten can offer. Vivi Almeida , a GB Purple belt is among this new generation .Gluten free recipe for BJJ women in Nashville TN

“I’ve always led a healthy and balanced life without the need to avoid a particular food. However there were foods that made me feel better than others. I realized that gluten made me tired and left me with that feeling that I had eaten more than I actually had. I decided to avoid foods with gluten to see what would happen and since then I have been feeling incredibly more energetic. So I avoid gluten as much as I can. The best part is that nowadays virtually everything is gluten free and there are also thousands of wonderful recipes. Being part of the gluten free generation is not difficult and it brings a feeling that the day has 30 hours, “Instructor Viviane Almeida – Purple Belt- GB

“The Gluten Free Generation” radically eliminates gluten, not substituting it with anything. But it gives you options on how to continue eating healthy and tasty things without having to diet. Here is the recipe for one of our favorite treats – the ‘Blackie’ or Chocolate bonbon. Besides being easy to make it is ABSOLUTELY gluten and lactose free, which is just wonderful! So enjoy.


1 cup condensed milk rice

1 tablespoon cornstarch or arrowroot

¹ / ² tea cocoa powder

1 tablespoon oil ( can substitute with coconut oil)

1 tablespoon honey or agave

chocolate sprinkles or fondant to decorate

Gluten free chocolate bonbon recipe for Nashville BJJ athletes


Bring all ingredients to a simmer in a small saucepan , except the honey, stirring constantly until it thickens. Turn off the heat and add the honey. Mix until smooth , transfer to a bowl and leave to cool. Shape balls with the help of a teaspoon and cover with sprinkles or fondant. Serve immediately.

Protein Banana Pancake

The father of Brazilian Jiu-Jitsu Grand Master Carlos Gracie knows: A healthy diet is essential for all individuals especially those who engage regularly in physical activities. Eating well is healthy, eating well is Jiu – Jitsu.

To improve physical and mental performance while training, maintaining a healthy and balanced diet is essential. For those who do not know the legend and brother of Grand Master Carlos Gracie, Grand Master Helio Gracie was a poor boy who was weak and frequently sick, so he was prohibited from doing any physical activity. It was one day, when to the surprise of everyone, he stepped on the mats and never left them.

Grand Master Carlos Gracie welcomed his younger brother on the mats under the condition that Helio followed a strict diet developed by his brother – the famous Gracie Diet as it is known today.

We are not here to try and convince you to go on any diet, but to simply offer healthy recipes and nutritional tips that may help you eat in a healthy, balanced and different manner. You will find that it is possible to eat well in a way that is both natural and delicious. And to break all stereotypes we will show that it is possible to be efficient and prepare your meals quickly and easily.

The recipe today is for a Protein Banana Pancake. Quick, practical and healthy. The ideal breakfast meal, afternoon and post workout snack.

Protein Banana PancakeProtein banana pancake recipe for Fitness & BJJ athletes in Nashville TN


one Banana

two Eggs

30 Grams of Whey Protein Chocolate (can substitute with Vanilla)

1 Teaspoon of Cocoa Powder. (When you want to enhance the taste of Chocolate)


Mash the banana with a fork.

In a bowl mix the banana, eggs, whey protein and cocoa.

If you prefer you can beat all ingredients with a blender.

Bake in a pan on low heat.

Serves two portions.

Nutritional Information Per Serving:

198 Calories

25 grams protein

15 grams of Carbohydrates

5 grams of fat

(These values may vary slightly according to the brand of the products used)

Banana, Orange and Pineapple Smoothie

Ever since “You are what you eat” became a popular phrase studies have been demonstrating on a daily basis the importance of proper nutrition and healthy dieting for the physical and mental well-being of a person as well as the influence these have on our performance.

What we eat can have a significant effect on our lives. Food is basic means for survival – we obtain the energy needed to carry out all physical and mental activities of our day-to-day tasks.

We are not here to try and convince you to go on any diet, but to simply offer healthy recipes and nutritional tips that may help you eat in a healthy, balanced and different manner. You will find that it is possible to eat well in a way that is both natural and savory. And to break all stereotypes we will show that it is possible to be efficient and prepare your meals quickly and easily.

A healthy diet is characterized by the use of 3 to 5 servings of fruit per day. The recipe today is for a Banana, Orange and Pineapple Smoothie – delicious and super healthy; ideal to have for breakfast or snack between meals.

Banana, Orange and Pineapple Smoothie

Smoothie recipe for Nashville BJJ & Fitness athletes


1 Sweet Orange Peeled

½ Banana

½ cup pineapple chopped/sliced

1 cup natural yoghurt

3 Ice Cubes


Add all ingredients and stir in a blender for 40 seconds or more. (Until it is fully homogeneous, but without losing the typical texture of a smoothie).

Nutritional Information

Calories: 200 Kcal.

Protein: 9.3g.

Carbohydrates: 43g.

Fat: 0.4 g.

These values may vary slightly according to the brand of the products used.

Dessert? Yes we can

Who said that in order to be healthy one should always be on a diet and avoid eating what they like? Your problems are over. Here is the solution, but be careful not to overindulge .

Today’s recipe is a sweet delight and will help you control the urge to splurge on candy. Ideal to snack on over the weekend and to serve as a dessert . And do you want to know the best part ? It takes less than 5 minutes to prepare and you won’t even have to make a mess in the kitchen.

Healthy dessert recipe for Nashville Fitness & BJJ athletes


2 Scoops of Chocolate Flavored Protein

50 grams of Peanut Butter

25 grams of Skimmed Milk

15 grams of crushed walnuts


Mix all ingredients except the nuts in a bowl.

When the mixture becomes homogeneous let it rest for about 30-60 minutes.

Separate dough into 5 portions and roll like a ball.

Dip in walnuts .

Nutritional Information Per Serving

Calories : 120 Kcal

Protein: 10 grams

Carbohydrates : 2 grams

Fat : 8 grams

Peanut butter chocolate balls coated with walnuts recipe

And as we know temptation is just too great … did you have one too many of these tasty treats ?

Time to burn the extra calories on the mats in the Jiu-Jitsu academy!

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