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As I joined the martial art of Jiu-Jitsu, back in 2001, learning values such as discipline, resilience and commitment, I started to pave a pathway of many experiences, not only as an athlete but as well as a coach. In the year of 2008, I got promoted to the black belt where following the trends of modernization of the sport, I searched for being able to hand on the most updated teachings of the gentle art. By having experiences in countries such as the United States, Arab Emirates, Japan and European continent, I could carry the knowledge and culture of different places, however believing that Jiu-Jitsu makes us similar.
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Anxiety Implications in the Athlete’s Performance
It’s believed that around 70% of the athlete’s performance is related to the emoLonal state and just 30% exclusively to the technique and physical condiLon. Our body and mind are connected and, for this reason, our thoughts trigger physiological responses which could not be so pleasant or extremely displeasurable. in the sport context, one of the most common emoLonal states which impacts the most the athlete’s performance is the anxiety.
Anxiety is a normal emoLonal state of mind and is considered just a problem when it becomes intense and recurrent, prejudicing the athlete’s life quality and performance. We trigger anxiety when our mind understands that it is facing a stressful situaLon. - exemple: a challenge, a problem, a danger or any context in which requires body and mind acLvaLon. In order to prepare for a compeLLon, for pursuing the victory, we need a certain anxiety, because it supplies us psychic and physical energy, and the moLvaLon to move forward. However when this acLvaLon surpasses the normal, we start to feel its unpleasant effects. Uncontrolled thoughts, Lredness, lack of concentraLon, sleep disturbs, irritability, breathlessness or shortness of breath are some of the symptoms. And how do everything starts? Everything triggers through the thoughts.
When the athlete has a favorable mental health, there is a predominance of good and moLvaLonal thoughts regarding the moment in which it facing. This mental health triggers pleasant physiological reacLons with the release of serotonin, endorphin, dopamine e other hormones related to enjoyment, leading to a higher concentraLon, focus, thoughts and physical control and, therefore, the athlete to have a beeer performance.
The opposite, when the athlete is not well emoLonally, there is a predominance of negaLve, puniLve and demoLvaLonal thoughts, related to fears and insecuriLes. it iniLates unpleasant physiological reacLons, related to our fighLng and scape insLnct and to excessive relate of adrenaline, corLsol and other stress related hormones. Result: the athlete speeds up or paralises and this decompensaLon prejudices directly the performance.
Between this and that it is primordial for the athlete to go though a process of self knowledge, which could be done through the psychotherapy, in order to understand which contexts trigger off anxiety and the reason behind, what fears, insecuriLes and thoughts associated with the athlete’s career and how to elaborate in a way where it could show the best of he or she, in all life aspects.

Claudia Maria Crocoli Antunes, Psychologist, specialized in Clinical Psychology of PsychoanalyLcal Approach, Sport Psychology Specialist, graduated in Group Dynamics, Brazilian Jiu-Jitsu black belt.
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The Jits Guy Podcast Hosts Samuel H. Canquerino
NutritIon Applied to Jiu-Jitsu
Among the combat sports modalities, we find many individuals with different aims: professional athletes, amateurs and practitioners. It is a consensus among professionals and practitioners that the aims of the sport determinate the intensity and training frequency, but would also be a consensus the diet specification according to the different aims? Science presents well established evidences for this question, where it reveals that the diet should guarantee each individuals nutritional needs which is directly connected to the training demand and intensity.
The principles of a healthy diet are presented over four pillars:
Quality: composed of food that provide necessary nutrients in order to supply the organism needs.
Quantity: according to each individuals energetic need, taking in consideration the weight, height, age, gender, training frequency and intensity.
Harmony: balance between food groups (carbohydrates, proteins, lipids, vitamins, minerals and water)
Adequacy: the diet should be personal to each individual, as well as the training. The adequacy should also meet the physiological and financial needs.

Basics tips for a healthy diet:
Keep regularity between meals, distributing well the quantity of food to be consumed;
Consume generous portions of fruits and vegetables, where it is recommended five daily portions;
Be careful with alcoholic beverages consumption, it interferes directly in the recovery and training adaptation;
Avoid sweets and fried food, try to resist.

Basic tips for a pre-training diet:
Keep yourself hydrated throughout the day;
When choosing your food to be consumed before training, think about gastric emptying. Each food has a different time to be digested and as it is not interesting to train fasting, the same applies to train with a full stomach;
Be careful when consuming high glycemic index carbohydrates (such as sweets, sugars, white flour) near the training time. It could cause a reactive hypoglycemia, causing a general discomfort or other consequences;
It is important to consume sources of carbohydrates and proteins before training.

Basic tips for during training diet:
Keep yourself hydrated by consuming water, hydroelectrolytic replenishers and carbohydrates;
Hydroelectrolytic replenishers and carbohydrates, are not necessary in light or moderate training that would last up to one hour;
Suplements during training are very peculiar.

Basic tips of post training diet:
The post exercise diet should take in consideration the aims of the practitioner, weight loss, performance and/or maintenance;
For recovering and adaptation, it is indicated to consumed carbohydrates and proteins. This consumption can be done by food or supplements ingestion.

Food Suplements
The supplements were created to supply physiological needs, when this target is not achieved by consuming food only. However I would like to alert that they are a concentration of specific nutrients and when consumed in a wrong way, would be simply thrown away by the organism, or overcharging it. The right procedure is to search for a nutritionist to find out the real needs, for the supplement to be secondary in the results improvements.
As a practitioner I can guarantee that with a proper diet, the training performance and achieving the goals will be more efective. Training with energy, with your body properly nourished, everything get easier synchronized: the pre training, during training, and the recover after training become a successful cycle.
There is much to talk about nutrition and sport, to things that walk together and complete each other. The first idea is launched, but the biggest and best orientation given is: search for a nutritionist, he/she is the only able professional to organize your diet according to your real needs.

Camila Marini
Nutritionist – CRN2 13716
Specialist in Exercise Physiology (UFRGS)
Specialist in Food Behavior (IPGS)
Jiu-Jitsu Black Belt

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