The Gracie Diet: Nutrition Tips from Gracie Barra Agoura Jiu Jitsu

 

While most martial arts schools focus strictly on the techniques on the mat, Gracie Barra Agoura Hills adheres to a holistic tradition that extends into the kitchen. This is known as The Gracie Diet.

 

Developed over 65 years by Grandmaster Carlos Gracie (the founder of Gracie Jiu-Jitsu), this nutritional methodology is not about losing weight for bikini season; it is about maximizing energy, preventing illness, and keeping the body alkaline. At 5883 Kanan Rd, instructors often advise students that “you cannot out-train a bad diet.”

 

Here is a detailed breakdown of the Gracie Diet and how it is applied by the athletes at Gracie Barra Agoura Hills.

 

1. The Core Philosophy: “Food is Medicine”

 

The fundamental concept is that digestion consumes a massive amount of the body’s energy. If you eat foods that do not chemically mix well, the blood turns acidic, digestion slows down, and fermentation occurs in the stomach, leading to illness and lethargy.

 

 Chemical Reactions: The diet is based on the chemistry of food combinations, not calorie counting. The goal is to keep the blood pH neutral, making it difficult for sickness to survive in the body.

 Energy Conservation: By eating combinations that digest easily, you free up energy for training (rolling) and recovery.

 

2. The Golden Rule: Food Combinations

 

The diet organizes all foods into specific groups (Group A, B, C, etc.). The golden rule is knowing what can be mixed and what cannot.

 

 Group A (Vegetables, Greens, Meats, Fats): These are the neutral foods. They combine with almost anything.

 Group B (Starches): Rice, potatoes, pasta, bread.

     The Rule: Never mix two starches in one meal. You can have steak and potatoes, or steak and rice, but never steak, potatoes, and rice. Mixing starches is believed to cause heavy fermentation.

 Group C (Sweet Fruits): Bananas, dates, figs, dried fruits.

     The Rule: These combine well with Group B (Starches) and Group A (Fats | Creams) but never with Acidic Fruits.

 Group D (Acidic Fruits): Oranges, pineapples, lemons, grapefruits.

     The Rule: These should generally be eaten alone or with other acidic fruits. They do not mix well with starches or creams.

 

3. The “4.5 Hour” Spacing Rule

 

A critical component preached by practitioners is meal spacing.

 

 The Concept: You must allow the stomach to completely empty before putting more food in.

 The Protocol: Students are encouraged to wait at least 4 to 5 hours between meals.

 No Snacking: Snacking keeps the digestive system working overtime. By waiting, the body resets, and the immune system can focus on healing the body rather than digesting food.

 

4. The Acai Connection (The Superfood)

 

The Gracie family is largely responsible for popularizing Acai (the purple Amazonian berry) in the United States.

 

 The Perfect Fuel: At Gracie Barra, Acai is not a dessert; it is a staple meal. It is almost sugar-free naturally (before sweeteners), high in healthy fats, and packed with antioxidants.

 How it’s Eaten: Following the diet, Acai (a fat/berry) is often blended with bananas (Group C) and perhaps a little honey, but never with acidic fruits like strawberries or kiwi (unless specific combinations allow).

 

5. What is Strictly Forbidden?

 

To train at the high intensity required at Gracie Barra Agoura Hills, certain “poisons” are eliminated:

 

 Soda: Strictly prohibited due to acidity and sugar.

 Pork: Historically avoided in the Gracie Diet due to the toxins often present in the meat.

 Alcohol: While not strictly banned for hobbyists, it is heavily discouraged for serious practitioners as it dehydrates the body and hinders recovery.

 Processed Sugar: Viewed as the enemy of the immune system.

 

6. Benefits for the Jiu-Jitsu Student

 

Why do Agoura Hills students follow this strict regimen?

 

 The “Empty Stomach” Feeling: By following the spacing and combination rules, students rarely feel “heavy” or bloated. This is crucial for BJJ, where you are often upside down or have someone’s knee on your belly.

 Longevity: Grandmaster Carlos Gracie lived to be 92, and Grandmaster Helio Gracie lived to be 95, training until the very end. The diet is sold as the secret to longevity on the mats.

 Mental Clarity: By preventing fermentation in the gut, the diet claims to reduce “brain fog,” keeping the mind sharp for the complex problem-solving of Jiu-Jitsu.

 

7. How to Start (The Agoura Approach)

 

Professor Jaeson Bianchi and the team usually recommend beginners start slowly:

1. Cut the “White Poison”: Eliminate sugar and white flour first.
2. Stop Snacking: Try to hit the 4-hour gap between breakfast and lunch.
3. One Starch: Stop eating bread and pasta in the same meal.

 

Hours

Mon-Thurs: 12 PM to 9 PM

Fridays: 12 PM to 7 PM

Saturdays: 9 AM to 2 PM

Sundays: CLOSED

 

Contact

Phone Number: +1 805-800-9681

info@gbnorthridge.com

 

Location

19520 Nordhoff St Unit 10 Northridge, CA 91324

The Gracie Diet: Nutrition Tips from Gracie Barra Agoura Jiu Jitsu