For BJJ, boxing and other martial arts, the supplements with the strongest evidence are the basics: enough carbohydrate and protein to fuel hard sessions, fluids and electrolytes, and for adults who want them, creatine, caffeine and beta-alanine, which the Australian Institute of Sport (AIS) rates as Group A. What you should never use are diuretics, laxatives or extreme dehydration to make weight, because weight-making belongs in a plan built with a sports dietitian. This guide covers fuel, hydration, the evidence-based supplements for martial arts, weight classes and what drug-tested athletes need to know.
Start with food: fuel for hard sessions
Combat training mixes explosive bursts with longer aerobic work. The International Society of Sports Nutrition (ISSN) position stand on combat sports notes that once a bout runs past about four minutes, the aerobic system can supply more than 70% of the energy, while short, high-output efforts such as takedowns and punch combinations rely on the faster anaerobic systems. That is why carbohydrate matters for sparring, rolling and pad work, not just for endurance sports.
The same position stand says protein should be a priority when you are bringing your weight down, and that daily intake should not drop below about 3 to 4 g of carbohydrate and 1.2 to 2.0 g of protein per kilogram of body weight during a weight descent. For everyday recovery, the ISSN suggests 20 to 40 g of protein per serve spread across the day. A protein shake or a quick carbohydrate such as cream of rice can help when training times make proper meals hard, and on BJJ tournament days with several matches, gels or sports drinks are an easy way to top up carbohydrate between matches.
Hydration and electrolytes
Training in a gi or a warm gym can mean big sweat losses, so it is worth measuring yours. Sports Dietitians Australia says your weight change during exercise reflects fluid loss: if you lose 1 kg, plan to drink 1.25 to 1.5 L over the next two to six hours. It also notes that dehydration of more than 2% of body weight increases the risk of nausea and gut upset, that sports drinks suit high-intensity stop-start sports, and that sodium lost in sweat needs replacing during and after prolonged exercise.
Electrolyte supplements are Group A sports foods. Dr. Hydrate Electrolytes gives 250 mg of sodium per 9 g serve and the brand states it is HASTA certified, with every batch tested for more than 250 WADA banned substances. Science in Sport GO Isotonic Energy Gels give 22 g of carbohydrate per 60 mL gel, and Science in Sport states all its products are endorsed by Informed Sport. See our best electrolytes guide for more options.
Creatine, caffeine and beta-alanine for martial arts
The AIS places all three in Group A, meaning strong evidence for use in specific situations in sport, and the ISSN combat sports position stand lists creatine, beta-alanine and caffeine among supplements shown to support performance or recovery.
| Supplement | What research suggests | Amounts used in research | Watch out for |
|---|---|---|---|
| Creatine monohydrate | Supports repeated short, high-intensity efforts and training adaptations | 3 to 5 g a day to maintain stores (ISSN) | Loading can add some water weight |
| Caffeine | May improve performance, alertness and focus | 3 to 6 mg per kg of body weight, often 60 minutes before (ISSN) | Poor sleep, anxiety, gut upset; not recommended for teens |
| Beta-alanine | Most benefit in hard efforts lasting 1 to 4 minutes, similar to a round | 4 to 6 g a day for at least 2 to 4 weeks (ISSN) | Harmless tingling; split into smaller doses |
Creatine and weight classes. The ISSN creatine position stand notes that loading caused short-term fluid retention of about 0.5 to 1.0 L, roughly matching the early weight gain. If you compete in a weight class, start creatine well before fight camp rather than close to a weigh-in, and plan it with your coach or sports dietitian. Our guide on how to take creatine covers daily dosing.
Caffeine. Start low, avoid it late in the day, and remember coffee, energy drinks and pre-workouts all count. Our post on pre-workout caffeine and the Australian rules covers daily limits.
Beta-alanine. The ISSN says tingling is the only reported side effect and that smaller divided doses of about 1.6 g reduce it. Sodium bicarbonate is also Group A, but it is best trialled as part of a plan with a sports dietitian.
Making weight safely
Weight classes create pressure to cut fast, and the risks are real. In 1997, three US college wrestlers died while trying to lose weight quickly through food and fluid restriction, hard exercise in the heat and sweat suits. The US Centers for Disease Control and Prevention responded that intentional dehydration to lose weight should be prohibited and that a health professional should set an appropriate competition weight.
- No diuretics or water pills. Diuretics are on the WADA Prohibited List as diuretics and masking agents and are banned at all times. The US Anti-Doping Agency notes they are used to make weight and that diuretic-induced dehydration is prohibited and dangerous.
- No laxatives or extreme dehydration. The ISSN notes some combat athletes use diuretics and laxatives, and that such practices harm health, wellbeing, mood and performance. It also says the long-term effects of frequent weight cuts are unknown.
- Plan a gradual descent. Choose a realistic weight class, bring your weight down over weeks with protein kept high, and leave any fight-week plan to a sports dietitian. If fight-week fluid loss is part of the plan, the ISSN position stand stresses it needs appropriate supervision.
Under 18? Sports Dietitians Australia says nutrient needs for adolescent athletes should be met by food rather than supplements, and calls supplement use for performance inappropriate and unnecessary at that age. It also advises against severe and prolonged energy restriction. Young fighters should talk to a GP or sports dietitian before trying any supplement or weight cut.
Drug-tested? Check every product
Many combat sports test athletes, and under anti-doping rules you are responsible for anything found in your system, including from a contaminated supplement. Choose products that are batch tested by HASTA or Informed Sport, check your exact batch number, and keep proof. Our guide to supplements for drug-tested athletes explains strict liability, the AIS framework and how to check a product before you use it.
Products to look at
- Legit Supps Creatine Monohydrate: 5 g of micronised creatine monohydrate per scoop, unflavoured
- Dr. Hydrate Electrolytes: 250 mg sodium per serve, HASTA certified according to the brand
- Science in Sport GO Isotonic Energy Gels: 22 g carbohydrate per gel, no water needed
- R1 Protein WPI: 25 g protein per 32 g scoop (Chocolate Fudge)
- Pure Cream of Rice by Rapid Supplements: about 30 g carbohydrate per 40 g serve
- Cyborg Sport Essentials Beta Alanine: pure beta-alanine, 3.2 g per label serve
Browse our creatine and hydration and electrolytes ranges. If you are drug tested, check each product's testing status before you buy.
FAQs
What supplements are good for BJJ?
Start with food: enough carbohydrate and protein for long rolling sessions, and fluids with electrolytes if you sweat heavily in a gi. For adults, creatine monohydrate, caffeine and beta-alanine have the strongest evidence and sit in AIS Group A. On tournament days with several matches, gels or sports drinks are an easy way to top up carbohydrate between matches.
What supplements should boxers take?
The same evidence-based basics apply: protein and carbohydrate to fuel training, fluids and electrolytes for hard sessions, and for adults, creatine, caffeine or beta-alanine if they suit you. Beta-alanine research shows the most benefit in efforts of one to four minutes, similar to a round. If you compete in a weight class or are drug tested, plan any supplement with a sports dietitian.
Should I take creatine if I compete in a weight class?
Many combat athletes do, but timing matters. The ISSN notes creatine loading can cause short-term fluid retention of about 0.5 to 1.0 L, which shows up on the scales. Start well before fight camp with a steady 3 to 5 g a day rather than loading close to a weigh-in, and plan it with your coach or a sports dietitian.
Is it safe to use diuretics or saunas to make weight?
Diuretics are never a safe option: they are banned at all times under the WADA Prohibited List and the dehydration they cause is dangerous. Extreme dehydration through sweat suits, exercise in the heat and fluid restriction has been linked to deaths in weight-class sport. Saunas and other fluid-loss methods carry real risk and need appropriate supervision, so make weight gradually with a sports dietitian.
Can drug-tested martial artists take supplements?
Yes, with care. You are responsible for anything in your system, so choose products batch tested by HASTA or Informed Sport and check your exact batch number. Dr. Hydrate states it is HASTA certified and Science in Sport states its products are endorsed by Informed Sport. Testing lowers the risk of contamination but cannot remove it completely.
Sources: AIS Sports Supplement Framework, Group A; Ricci and colleagues, ISSN position stand: nutrition and weight cut strategies for mixed martial arts and other combat sports (2025); Kreider and colleagues, ISSN position stand: creatine (2017); Guest and colleagues, ISSN position stand: caffeine and exercise performance (2021); Trexler and colleagues, ISSN position stand: beta-alanine (2015); Jäger and colleagues, ISSN position stand: protein and exercise (2017); Sports Dietitians Australia, Fluids in sport; Desbrow and colleagues, Sports Dietitians Australia position statement: sports nutrition for the adolescent athlete (2014); US Centers for Disease Control and Prevention, MMWR (1998); US Anti-Doping Agency, diuretics and masking agents; Dr. Hydrate; Science in Sport.
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