You are currently viewing Kit Dale Diet: Nutrition Secrets of a Jiu-Jitsu Pro
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The world of Jiu-Jitsu has seen many champions, but few have captured attention like Kit Dale. Known for his incredible technique and strength, Kit Dale’s success isn’t just a result of hours spent on the mat; it’s also about what he puts on his plate. This article delves into the Kit Dale Diet, the nutrition plan that fuels this Jiu-Jitsu champion, helping him maintain peak performance while also focusing on long-term health.

Who is Kit Dale?

Kit Dale is an Australian-born Jiu-Jitsu champion who has made a significant impact on the sport. With multiple titles under his belt, including the World Pro and the Pan Ams, Dale has become a household name in the world of martial arts. His unique approach to training, which he often shares through seminars and online platforms, has garnered him a large following. But what sets him apart is not just his skill set but also his attention to diet and nutrition, which plays a crucial role in his success.

The Core Principles of the Kit Dale Diet

The Kit Dale Diet is not your average athlete’s meal plan. It’s a carefully curated diet that focuses on three main components: macronutrient balance, meal timing, and quality of ingredients.

  1. Macronutrient Balance: Kit Dale emphasizes the importance of a balanced intake of proteins, carbohydrates, and fats. Proteins for muscle repair, carbohydrates for energy, and fats for overall health.
  2. Meal Timing: Unlike many athletes who stick to a rigid eating schedule, Dale prefers a more flexible approach. He listens to his body and eats when he feels it’s necessary, which could range from 3 to 6 meals a day.
  3. Quality of Ingredients: Dale is particular about the sources of his food. Organic vegetables, grass-fed meats, and whole grains are staples in his diet. He avoids processed foods, opting for meals that are as close to their natural state as possible.

By adhering to these core principles, Kit Dale has managed to maintain peak physical condition, allowing him to compete at the highest levels of Jiu-Jitsu.

Macronutrient Breakdown

The Kit Dale Diet places a strong emphasis on the right balance of macronutrients—proteins, carbohydrates, and fats. Here’s how each plays a role in his diet:

  1. Proteins: Protein is a cornerstone in Dale’s diet, essential for muscle repair and growth. He opts for high-quality sources like lean meats, fish, and plant-based options like lentils and chickpeas. The aim is to consume at least 1.2 to 1.5 grams of protein per kilogram of body weight.
  2. Carbohydrates: Contrary to many athletic diets that minimize carb intake, the Kit Dale Diet includes a moderate amount of carbohydrates. Whole grains, fruits, and vegetables provide the necessary energy for his grueling training sessions.
  3. Fats: Healthy fats are not neglected. Avocado, nuts, and seeds, as well as fish rich in Omega-3 fatty acids, are included to support overall well-being and cognitive function.

Meal Timing and Frequency

Kit Dale’s approach to meal timing is less rigid than many other athletes. He believes in listening to his body’s cues rather than sticking to a strict eating schedule. Here’s how he does it:

  1. Flexibility: Dale doesn’t adhere to a fixed number of meals per day. Instead, he may have anywhere from 3 to 6 meals based on his training schedule and how he feels.
  2. Pre and Post-Workout Nutrition: While he may not have a set meal timing, Dale is particular about what he eats before and after workouts. A balanced meal or snack that includes all three macronutrients is consumed at least an hour before training. Post-workout, he focuses on protein to aid in muscle recovery and carbohydrates to replenish energy stores.
  3. Evening Meals: Dale avoids heavy meals close to bedtime. His last meal of the day is usually lighter and includes a good balance of protein and healthy fats to support overnight recovery.

By adopting a flexible yet mindful approach to meal timing and frequency, Kit Dale ensures that his body gets the right nutrients when it needs them the most, allowing him to maintain peak performance and health.

Foods to Focus On

The Kit Dale Diet is not just about macronutrients; it’s also about the quality of foods consumed. Here are some of the foods that are staples in his diet:

  1. Lean Meats: Chicken, turkey, and lean cuts of beef are high on his list for protein sources.
  2. Fish: Salmon, mackerel, and sardines are not only excellent sources of protein but also rich in Omega-3 fatty acids.
  3. Plant Proteins: Lentils, chickpeas, and other legumes provide plant-based protein options.
  4. Whole Grains: Quinoa, brown rice, and whole-wheat pasta are his go-to choices for carbohydrates.
  5. Vegetables: Leafy greens like spinach and kale, along with cruciferous veggies like broccoli, are regulars in his meals.
  6. Fruits: Berries for antioxidants, and bananas for quick energy, are among his preferred fruits.
  7. Healthy Fats: Avocado, olive oil, and a variety of nuts and seeds make up the fat content in his diet.
  8. Dairy Alternatives: Almond milk and coconut yogurt are some of the dairy alternatives he includes.

Hydration and Supplements

Hydration is a key aspect of the Kit Dale Diet, especially given the intense physical exertion involved in his training. Here’s how he manages it:

  1. Water: At least 3 liters of water a day is the goal. More if his training is particularly intense.
  2. Electrolytes: During long training sessions, electrolyte-replenishing drinks are consumed to prevent dehydration and muscle cramps.
  3. Supplements: While Dale prefers to get most of his nutrients from whole foods, he does include some supplements in his regimen:
    • Protein Powder: For quick post-workout recovery.
    • BCAAs: Branched-Chain Amino Acids for muscle repair.
    • Multivitamins: To fill any nutritional gaps.
    • Omega-3 Capsules: For cognitive and cardiovascular health.

By focusing on whole, nutrient-dense foods and proper hydration, Kit Dale has crafted a diet that supports his athletic performance while also being sustainable and beneficial for overall health.

The Diet’s Impact on Kit Dale’s Performance

The Kit Dale Diet is designed to optimize athletic performance, and the results speak for themselves. Here’s how the diet impacts his performance:

  1. Enhanced Endurance: The balanced intake of macronutrients ensures sustained energy levels, allowing Dale to train harder and longer.
  2. Quick Recovery: The focus on protein and essential amino acids facilitates faster muscle recovery, reducing downtime between training sessions.
  3. Mental Clarity: The inclusion of Omega-3 fatty acids and complex carbohydrates supports cognitive functions, enabling better focus and decision-making during competitions.
  4. Optimal Body Composition: The diet helps in maintaining an ideal weight and muscle mass, which is crucial for his sport.
  5. Reduced Injury Risk: Proper nutrition and hydration minimize the risk of muscle cramps and injuries.

Criticisms and Controversies

While the Kit Dale Diet has its merits, it’s not without its critics. Some of the criticisms include:

  1. Lack of Variety: Critics argue that the diet is too restrictive, which could lead to nutrient deficiencies over time.
  2. Cost: High-quality protein sources and supplements can be expensive, making the diet less accessible for some.
  3. Sustainability: Questions have been raised about the long-term sustainability of such a diet, especially for those who are not professional athletes.


The Kit Dale Diet is a well-thought-out nutritional strategy that aims to support the high-performance needs of an elite athlete. While it may not be suitable for everyone, especially those without a similar level of physical activity, it offers valuable insights into the role of diet in athletic performance. The diet underscores the importance of balanced nutrition, hydration, and the strategic use of supplements. As with any diet, it’s essential to consult a healthcare provider to ensure it meets your individual health needs.