What To Eat For Combat Sports Nutrition

Hey everyone, Robert Sikes here! I recently had an incredible chat with Jay Horley, a top Brazilian Jiu Jitsu (BJJ) competitor who's not only dominating the mats but also managing type 1 diabetes at an elite level. Jay's story is inspiring and packed with insights about training, nutrition, and mindset. If you're interested in fitness, combat sports, or just want to learn how to take control of your health and performance, this post is for you.

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Jay Horley: A Brazilian Jiu Jitsu Champion on a Mission

Jay is ranked number one or two in the world for his age, weight, and belt class in the AJP Federation. He's currently a brown belt, aiming to reach the black belt level by winning the World Championships later this year in Abu Dhabi, right near where he lives!

For those new to BJJ, here's a quick breakdown of the belt system:

• White (beginner)
• Blue
• Purple
• Brown
• Black (advanced)

Competitors compete within their belt, age, and weight categories. Jay explained that promotion depends on performance, but earning your black belt by winning World Championships is like punching your ticket to the pro level.

Why Jay Chose Brazilian Jiu Jitsu

Jay's martial arts journey started in childhood with striking arts like karate and taekwondo. His goal was to make the Olympic team in Taekwondo, but after falling short, he transitioned to MMA before finally settling on BJJ. He loves BJJ because it's a combat sport where you can go 100% without the same risk of concussions you get in striking sports. Plus, the feedback loop is quick, you put in effort, and you immediately see improvements in your technique and success against opponents.

That instant feedback is addictive, Jay says, and it's one reason why BJJ has become a lifelong passion for him. I told him that I haven't dove into Jiu Jitsu just yet, but I am planning to get my son involved in classes for kids as young as three years old, and I  dream of "dad and son" training sessions in the future.

Managing Type 1 Diabetes as a High-Level Athlete

One of the most inspiring parts of Jay's story is how he manages type 1 diabetes while competing at such a high level. Diagnosed at age 14, Jay has a family history of diabetes, and he's had to learn how to balance his blood sugar, insulin, and nutrition carefully.

Jay's solution has been a keto carnivore diet, focusing mainly on meat and fat. This diet helped him heal severe gut issues and stabilize his blood sugar, which was previously very volatile. Before switching to this diet, Jay struggled with energy swings, muscle loss, and low satiety, which made training and competing difficult.

Jay's approach isn't just eating steak whenever he's hungry. It's highly precise, balancing protein and fat intake carefully to ensure stable blood sugar and consistent energy. For example, too much protein without enough fat can cause blood sugar spikes later in the day. Jay trains up to 10-11 sessions a week, so his nutrition needs to support that intense workload.

Fine-Tuning Nutrition and Insulin

Working with me, Jay cut his protein intake in half and doubled his fat intake. This shift was scary at first. He worried about losing muscle or energy, but it turned out to be a game-changer. His blood sugar became more stable, and his training performance improved significantly.

Jay also tracks his insulin carefully. He takes about 14 units per day now, compared to 65 units when he was eating a standard diet in university. His insulin needs vary depending on his training intensity and calorie intake. For example, steady-state cardio boosts insulin sensitivity and reduces insulin requirements, while heavy lifting can increase blood sugar and require more insulin post-workout.

Training and Nutrition Schedule

Jay's training schedule is intense but balanced. He trains twice a day, Monday to Friday, with evenings reserved for BJJ sessions from 6 to 8 PM. His mornings often start early with hydration, electrolytes, and a keto "fat bomb" snack for energy before hitting the gym for strength or cardio training.

Meals are simple and consistent. Jay's wife cooks large batches of meat like ribeye or lamb leg, which they portion out for multiple meals. Occasionally, Jay switches to eggs or salmon for variety. He eats three main meals per day, with fat bombs as snacks to maintain energy levels without spiking blood sugar.

Making Weight the Smart Way

Unlike many BJJ competitors who cut weight drastically before tournaments, Jay stays under his weight class year-round. This means he can eat well and stay fueled right up to weigh-ins without extreme dehydration or calorie restriction. This approach helps him perform better on competition day, staying strong and energized while others may be depleted.

Why Strength and Conditioning Matter in BJJ

Jay also talked about how strength and conditioning work, like weightlifting and loaded mobility, is often overlooked in the BJJ world. Many competitors focus only on technique, but Jay believes that building physical resilience helps prevent injuries and improves longevity in the sport.

He trains with an upper-lower split for lifting and mixes in steady-state cardio. This combination allows him to train hard without burning out and supports his goal of competing at the highest level while managing diabetes.

The Mindset of a Champion

What really stood out during my conversation with Jay was his mindset. He's incredibly driven and focused, always pushing forward toward his goals. But he also recognizes the importance of balance, spending time with family, managing stress, and enjoying the process.

Jay said, "Before kids, my whole life was work and training. Now, it's work, training, and family. I constantly ask myself: Is this worth spending an hour away from my daughter?" That kind of perspective keeps him grounded and motivated.

He also shared how having type 1 diabetes means he has to be even more disciplined. "It's like driving a manual car instead of an automatic; you have to work harder to get the same results." But he embraces that challenge because it makes him stronger and healthier.

Looking Ahead: The World Championships and Beyond

Jay's big goal is the World Championships in Abu Dhabi this November. He's competing in the brown belt division and hopes to win to earn his black belt. The tournament is streamed online, and some matches are even commentated, so you might get a chance to see him in action.

He's committed to making every decision count, from nutrition to training to mindset, because he knows the game never stops. The finish line is never really reached—there's always a new goal, a new challenge, and new ways to improve.

Final Thoughts

Jay Horley's story is a powerful reminder that with the right mindset, nutrition, and training, you can overcome huge challenges and reach your full potential. Whether you're dealing with a chronic condition like diabetes or just want to level up your fitness, his approach shows that consistency, discipline, and smart choices pay off.

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FAQ

What is Brazilian Jiu Jitsu (BJJ)?

BJJ is a martial art focused on grappling and ground fighting. Competitors use technique and leverage to control and submit opponents. It has a belt ranking system from white (beginner) to black (expert).

How does Jay manage type 1 diabetes while competing?

Jay follows a keto carnivore diet, balancing protein and fat to stabilize blood sugar. He carefully times his insulin doses around training and meals, and monitors his glucose closely to perform at his best.

Why does Jay avoid drastic weight cutting before tournaments?

Unlike many competitors, Jay stays slightly under his weight class year-round. This allows him to eat well and stay fueled, avoiding dehydration and energy loss on competition day.

How important is strength and conditioning for BJJ?

Very important! Strength and conditioning help prevent injuries, improve endurance, and support better performance on the mats. Jay includes weightlifting and cardio in his training routine.

Where can I follow Jay's journey?

You can find Jay on Instagram and YouTube at @jayhorley. He shares updates about his training, competitions, and diabetes management.