Gracie Diet: Follow Rickson’s menu to have more energy in jiu-jitsu

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Rickson Gracie reveals his diet meal plan.

Rickson Gracie reveals his meal plan.

Shaped like a warrior from a young age, Rickson Gracie is an example of good health. For many years he has been creating a well-adjusted body structure for the practice of jiu-jitsu. Coupled with the power of the art, Master Rickson maintains the body machine firing on all cylinders, feeding it only top-notch fuel: the Gracie Diet, with some adjustments made ​​for him.  An example is that he changed the time intervals between meals.

In an interview with the reporter Ana Luiza Leal, for Alfa magazine, the coral belt (red and black belt) Gracie family member revealed his eating routines. Learn from the teacher himself, and improve your diet to get a better performance in your workouts!




• 1 cup of coffee • 2 slices of bread (rich in fiber) • 2 thick slices of white cheese


Morning Snack


• 1 glass of  500 ml of mixed-fruits vitamin with 1 scoop of protein powder




• 1 plate of green leaves with 3 tablespoons of cashew nuts


• 1/2 dessert plate of boiled vegetables • 3 tablespoons brown rice • 1/2 roasted chicken breast in the oven


Afternoon Snack


• 300g frozen acai pulp mixed with: – 1 papaya, dried dates and 3 tablespoons of granola


Evening snack


• 1 full roasted pasty stuffed with ricotta cheese • 1 glass of 500 ml of beet juice




• Omelet made ​​with 2 yolks and 5 egg whites • 1 large cooked sweet potato




• 2 slices of whole grain bread • 2 thick slices of white cheese  • 10 chopped sweet oranges

In addition to the recipes, the master also underscores the importance of not abusing red meat, replacing the common white bread with fiber-rich breads and cereals, the total abolition of added sugar, replaced by dried fruits like dates, and no processed embedded foods such as ham and sausages, which are filled with sodium.

Another tip is related to preparing vegetables. In traditional cooking, when boiling your vegetables, much of the nutrients are left in the water. So, prefer to prepare them steamed. To learn self-defense directly from Rickson, check out Self.Defense.Unit.

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