The day of a competition is the most important one for any athlete, regardless of the sport. It's when you'll look to prove everything you have worked for, and all the sacrifices you have made to prepare for this day will become worth it. As jiu-jitsu practitioners, there are some things that we should do on this day (and some that we should avoid) in order to ensure success.

Here I will be sharing the most important things I like to do so I have a great performance in a tournament. However, it's important to mention that everybody is different, and perhaps what works for me won't work for you -- and vice versa. 

What should you eat on the day of the tournament?

Unless you have to cut weight, I always try to eat exactly the same thing that I eat in my daily routine. A big mistake I see some competitors making is they try to use a new supplement they have never used before right on the day of the tournament. Or maybe they eat a type of sandwich that they have don't usually have. I think you should always avoid doing anything different than your routine. Your body is used to the food you normally eat, so let's not change things at a such important time as tournament day. 

How many hours should you sleep the night before?

I always suggest for everybody to try to sleep eight hours. Sleeping too much can make you feel lazy, and sleeping too little is also not good. Another important tip here is that we often get nervous, and we end up not sleeping at all. So I would suggest you just stay in bed with your eyes closed. As long as you are on your bed and not doing anything, you will be able to rest enough to do your best the next day. 

If that happens, try to not worry too much — I have had great performances after I barely slept the night before due to how nervous and excited I was. This happened to me multiple times when I qualified for the finals of the open class in the bigger IBJJF tournaments such as Pans and Worlds. The finals are always the day after the earlier rounds. I get so excited that I end up not sleeping, but I always make sure to lie down on the bed with my eyes closed, instead of staying up watching videos. 

What to do when you wake up feeling like it's just not going to be your day?

This is a topic that I love to focus on, because most of the times that I compete my performance is zero related with how I'm feeling. After competing in a lot of tournaments, my best conclusion is that you just have to be there and do your best. You can't control the results. 

Sometimes I wake up feeling great, like nobody can stop me -- then I go there and lose in the first match. And sometimes I wake up nervous, not feeling good, and I go there and win the tournament with a lot of submissions. So it doesn't matter too much how we are feeling. What really matters is going there and doing your best; you can't control the result, even on your best days. 

A competitor stretches at the IBJJF Boston Spring International Open. Photo: Richard Photography 

Should we warm up?

The answer is yes. But what happens a lot is that we are supposed to fight at a particular time, and it ends up getting delayed by 30 or 40 minutes, enough to get cold again. Depending on the tournament, it can be delayed by hours. That's why I like to do some stretching and get my body moving when they call my division. It doesn't have to be anything crazy, just to make sure I start getting that fire to go. 

Once they call my name to compete, that's the time I really try to warm up as much as I can. Normally when they call you out, you still have five or 10 minutes, so this is my warmup time.

Which techniques should you use in your fight?

I always try to stick with what I've been using in training the most. I normally don't try anything different on the day of a competition — I only attempt to do otherwise if my main attacks are not working. A mistake I see many people make is learning something the week of the tournament and trying to use that position in the competition. Maybe it can work — in jiu-jitsu everything is possible — but the chances that it won't are very high.

Supporters cheer during a match at the IBJJF New York Spring International Open. Photo: D Kline Design

Should I listen to my teammates and coaches during the fight?

I believe you should, but you also have to try to filter what you listen to during the fight. Many times your teammates don't even know your game plan, and they will instead scream out tips that fit their approaches and not yours. 

While it's good to listen to your coach and some teammates at times, it's also beneficial to have faith in your techniques.

How to stay calm on the day of the tournament?

Everybody is different: Some people don't even get nervous, and others get very nervous. My tip is always to remember that you are there because you want to be, so try to enjoy that moment. 

The training is the toughest part; the tournament should be the fun day. You worked hard, and you really dedicated yourself. Now is the time for you to do just your best and enjoy the competition. Also, always remember that getting a little nervous is good, because it means that you are ready to go. 

If it's your first time competing, also make sure to check my blog post with five tips to consider before your first championship.

Read also: 

• Bernardo Faria: 'The Most Valuable Lessons I Learned From My Teachers' 
• Bernardo Faria: How Jiu-Jitsu Built My Character (And Can Build Yours Too)