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In this episode, OG Barbell Shrugged crew member Alex Maclin joins Doug Larson, Coach Travis Mash, and Dr. Mike Lane to talk nutrition for jiu-jitsu, combat sports, and high-performance training. Alex shares his evolution from overweight beginner to Olympic weightlifter, nutrition coach, and four-stripe brown belt, explaining how his personal nutrition shifted from fat loss to strength, aesthetics, and now athletic performance and recovery.

The crew breaks down practical fueling strategies for grapplers, including why total calories come first, why carbohydrates are king for high-intensity scrambles, and how protein, hydration, sodium, and nutrient timing all affect recovery and performance. Alex explains how to eat before training, what to use during longer or hotter sessions, why tournament-day nutrition must account for adrenaline and digestion, and how caffeine can help or hurt depending on arousal. Whether you train jiu-jitsu, CrossFit, weightlifting, or just want to perform better, this episode gives you a simple framework for eating like an athlete.

Links:

Doug Larson on Instagram Coach Travis Mash on Instagram