After almost 30 years coaching athletes, I’ve learned that the people with the most complicated routines aren’t necessarily the ones making the best decisions.

That applies to Brazilian jiu-jitsu as much as any other sport.

You can spend a small fortune on equipment before you even consider nutritional products.

Then someone recommends collagen.

Another person suggests glucosamine.

And suddenly you’ve got several products without a clear understanding of their ingredients.

As a coach, I’d start somewhere simpler.

Understand the ingredients first

Collagen is a structural protein found naturally in connective tissues.

Hydrolysed collagen peptides are collagen broken into smaller fragments.

Glucosamine and chondroitin are compounds naturally associated with cartilage.

MSM is an organic sulphur-containing compound.

Vitamin C is an essential dietary nutrient.

These ingredients are commonly found in joint care formulations, but their amounts vary between products.

Don’t ignore the allergen information

Some glucosamine ingredients are derived from shellfish.

Chondroitin can come from marine sources.

If you avoid seafood, read the allergen declaration before considering a product.

That’s a practical step that shouldn’t be overlooked.

Look for clear quantities

I prefer products that identify their ingredients and amounts.

A long list of ingredients means very little if you can’t tell how much of each one is included.

Check the serving information and compare products on that basis.

Consider the format

Some people prefer individual powders.

Others prefer a combined formula.

For example, Propel Health Australia’s Complete Joint Care contains collagen peptides, glucosamine, chondroitin, MSM, vitamin C and other listed ingredients in one formulation.

That may appeal to someone who prefers fewer separate products.

However, convenience doesn’t remove the need to check the label.

Read the buying guide

For grapplers who want to understand the options, our guide to Joint Supplements for BJJ explains the common ingredients, serving information, allergen considerations and practical differences between product formats.

Training still comes first

For adults starting BJJ after 35, I encourage a sensible approach to training.

Learn the techniques.

Build a manageable weekly schedule.

Include appropriate strength work.

And don’t turn every training session into a competition.

Nutritional products don’t replace those decisions.

The principle I keep coming back to

Athletes are people first.

Before worrying about complicated nutritional routines, make sure the ordinary foundations are in place.

Eat a varied diet.

Train appropriately.

Understand what you’re consuming.

And don’t assume that more products automatically mean a better approach.

Keep it practical, and make informed decisions based on clear ingredient information.