The Gracie Diet

Outside of experience in Brazailian Jiu Jitsu (BJJ), diet can separate the good from the great in jiu jitsu.The Gracie diet divides foods up into four main groups and then dictates which groups for jiu jitsu practicioners that can be combined with other groups. There are many smaller details too, like only one hot meal a day, try to use only fresh produce, steer clear of pork, etc.

This Article featured in BJJ Legends Magazine (BJ Penn Issue 2009) – Don’t Miss An Issue – FREE Shipping.

The “Gracie Diet” is a method of eating developed by Grandmaster Carlos Gracie Sr.

The Diet is designed to allow athletes to maintain peak health for consistently hard training which is essential for the modern Mixed Martial Arts fighter, Submission grappling or Jiu-Jitsu competitor.

Grandmaster Carlos Gracie

The Gracie Diet is composed of several food tables divided in the following groups:


Gracie Diet Food Groups
Group A: Animal protein, fats and oils, and vegetables
Group B: Cereals, Carbs
Group C: Sweet fruits
Group D: Acid foods (in majority fruits)
Banana Group: Banana
Milk Group: Milk

General guide lines of the Gracie Diet:
Foods from group A combine with each other and with one of group B.
Foods from group C combine with each other and with one of group B.
Foods from group B do not combine with each other
Foods from group D can only be consumed individually.
Banana and Milk are not included in any of the Gracie Diet groups since they have chemical combinations of their own.

Egg yolk (raw or cooked), coconut, coffee, brewers yeast, and many varieties of teas are compatible with any food, for they are considered neutral.

Sweets, canned goods, black pepper, clove, cinnamon, mustard, pickled foods, and vinegar.

Never eat:
Pork and derivatives.

To be less fermentable, shall be made out of pure or natural flour and eaten 24 hours after baked. Also, it should be eaten as toast or oven warmed.

No alcoholic beverages and No smoking

Drink a glass of water when you get up and before you go to sleep.

In order to avoid mixing the conflicting food groups, meals must be at least 4 ½ hours apart, with no snacks in between.

The Gracie Diet is featured in each issue of BJJ LEGENDS MAG: FREE Shipping* + Full DVDBJ Penn (UFC Champion), Leo Vieira (BJJ World Champion, Ary Farias (World Champion), Penny Thomas (BJJ World Champion) Luis Heredia (BJJ World Champion) 27 Submissions, techniques and training tips, Cross Training, and Interviews
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