What I’ve Been Eating to Get Ready for World Masters
- Kari Johnson Barroso
- Sep 2
- 4 min read
Updated: Sep 3
For most women my age, weight is always somewhere in the back of our minds. We think about being too heavy, not having enough muscle, how we look in our summer clothes, and all the rest. But if you compete in Brazilian Jiu-Jitsu (BJJ), weight isn’t just about appearance—it’s a performance factor. You have to know where you move best, and you have to hit the right number for your tournament. Add in hormonal changes, and something already stressful can feel downright brutal.
Since I started competing in Jiu-Jitsu, I’ve bounced between two weight classes. My first academy pushed keto and intermittent fasting, and I dove right in. It made me lean, sure—but it also made me obsessive, food-fearful, moody, and physically unwell.
Then the pandemic hit. I found a dietitian on TikTok who basically gave me permission to eat again. He encouraged me to focus on improving my skills, fueling my body, and prioritizing long-term health over short-term (and let’s be honest, unimportant) rewards. Did I cry the first time I ate a banana in three years? Yep. Did I feel stronger and mentally balanced a few months later? Absolutely.
These days, I’m still working to keep health and athleticism ahead of the scale. This weekend, I’ll probably be the shortest woman in my division—and I’m fine with that. I’ve been aiming to return to a lower weight class, but I refuse to do it at the cost of my overall well-being. I’m waking up 4–6 pounds under weight, well-fed, hydrated, and strong. I’ll walk onto the mat fueled (yes, with carbs!), confident, and not literally starving for achievement.
So, what am I eating? These meals are a mix of what I learned from my TikTok dietitian and my husband’s sports nutritionist in Brazil.(Full disclosure: I earn a small commission if you buy through these links. Thanks for supporting my journey!)
Breakfast: Tapioca Crepe, Eggs, Fruit, Coffee, and OJ
Brazilian tapioca isn’t pudding cups or boba pearls—it’s made from grated, hydrated mandioca root. You sift it into a hot, dry pan, let it bind together, flip, heat, and you’ve got a tapioca “crepe.” It’s a Northeastern Brazil staple, naturally gluten-free, light, and perfect with eggs and fruit.
AMAFIL Brazilian Tapioca: Buy it here
Herdez Avocado Hot Sauce: So good on eggs
Lunch: Chicken, Veggies, Rice, Fruit & (Always) Chocolate
In Brazil, lunch is the big meal. With our schedule and my husband’s background, I’ve adopted the same. Rice (made in a rice cooker, lots of garlic), air-fried marinated chicken, steam-in-bag veggies (cheap and easy), a piece of fruit, and yes—a square of dark chocolate. I also can’t live without my Bonsai Pineapple Mango Ginger sparkling water. SO good!
Hu Hazelnut Butter or Salted Dark Chocolate: Find it here
Bonsai Water: Find it here
Snack: Protein, Fruit, Crunch, and a Little Chocolate Magic
My afternoon snack prioritizes protein and quick carbs to fuel the rest of the day. Lately it’s been Oikos Pro Yogurt (Vanilla), strawberries or raspberries, Bare Naked Granola (Salted Caramel Crunch is 🔥), and just a drizzle of Hershey’s Zero Sugar Chocolate Syrup.
It’s light, hydrating, and energizing—perfect before teaching our kids’ and teens’ classes and rolling hard at night.
Pre-Workout: Liquid IV & Fruit Snacks
No heavy pre-workout powders for me—caffeine after noon is a sleep killer. Instead, I sip about 20 oz of water mixed with Liquid IV (for electrolytes and a bit of carbs) while teaching and coaching. Right before class, I eat a pouch of fruit snacks—just enough sugar to power through an intense evening session.
Dinner: Light Burrito & Chocolate
After training, it’s home, shower, quick dinner, and bed. Dinner is usually a chicken or egg burrito with light cream cheese, a cheese stick, shredded chicken or egg, pico, and Herdez sauce. Sometimes I add fruit. Always, chocolate.
Because I’m not cutting hard this time, I’ve been prioritizing carbs to stay strong for morning class—and it’s paying off.
Final Thoughts
When I first switched to eating like this, I felt deprived. I hadn’t realized how far my eating had drifted—constant little treats throughout the day, big indulgences every week. But after about a week, my cravings calmed down, my energy stabilized, and I started feeling great.
Do I still eat pizza or grab a croissant sometimes? Of course. But most of my diet now is fruit, veggies, carbs, and protein. It’s a lifestyle shift that lets me compete in Jiu-Jitsu at a high level without sacrificing my health, mood, or sanity.
Still Hugging the World with My Legs
Kari Johnson Barroso is a pianist, business owner, and Jiu-Jitsu competitor. In her mid-40s, she’s chasing big goals, managing the chaos, and proving it’s never too late to fight for the life you want—even if it means hugging the world with your legs.
Comments