What's Actually in My BJJ Bag (And Why Hydration Isn't an Afterthought)

 Hello Everyone,

People assume the hardest part of training BJJ at 49 is the joints, the recovery, the getting-off-the-mat-without-groaning part.

It's not.

The hardest part is showing up prepared. Because if you roll dehydrated, everything else falls apart faster than it should — grip strength, decision-making, gas tank, temper. You gas out mentally before you gas out physically.

So here's what's actually in my bag before I walk into Vital Brothers.

The gi and the basics. Not going to bore you with that part.

Phormula-1 (Clear). This is the one people are always surprised by. Most protein shakes feel like a meal — heavy, thick, sitting in your stomach while you're trying to move. Clear Phormula-1 doesn't do that. It's built to drink like a refreshment, not a meal replacement, which matters when you're training in the middle of the day and can't afford to feel weighed down for the next round.

Phormula-1 Clear | Clear Protein Powder | 1st Phorm

Hydration Sticks. This is the piece most people skip entirely, and it's the one costing them the most. You're not just losing water when you roll — you're losing electrolytes and minerals, and water alone doesn't replace those. One stick, 16oz of water, done. I mix one before I get to the mat and keep a second in the bag for after.

Hydration Sticks | Mixable Hydration Packets | 1st Phorm

Here's the part that connects back to everything I coach: this isn't a "BJJ hack." It's the same principle behind 2688. The people who get the best results aren't doing more in the gym. They're managing the hours around it — what they eat, how they hydrate, how they recover — better than everyone else.

The training is 4 or 5 hours a week. The rest of the week is where it's actually decided.

LIVE YOUR LIFE. BE FIT.

Coach Rafael

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