In this episode of the Settlage Strength Podcast, I break down exactly what to eat before, during, and after training so you can build strength, recover faster, and feel your best on the mats.

Most grapplers are either skipping meals, slamming energy drinks, or trying the latest YouTube diet trend—and it's wrecking their recovery.

This episode gives you a simple, proven nutrition framework I use with all my 1-on-1 athletes to fuel hard training, reduce soreness, and build serious muscle.

Whether you're training 2x/day or just trying to avoid gassing out at open mat, this episode gives you the exact protocols to dial in your food, timing, and supplements for real results.

🔑 What You'll Learn:

– The most common nutrition mistakes grapplers make

– How to structure meals for energy, strength & endurance

– The 3-phase framework for building high-performance nutrition habits

– Pre-training meals that boost performance (without slowing digestion)

– Intra-training shake formulas for 75+ minute sessions

– Post-training meals to supercharge recovery

– My top 3 supplements every grappler should take

📥 Grab your FREE training program — Grappler Accelerator!

This includes a complete 4-week S&C program, clean diet guide, recovery protocols, and more. Join 1,000+ grapplers who are already lifting heavy & rolling hard!