the science of good snacks
We didn’t just throw some trendy superfoods into a bar and hope for the best. Every core ingredient in a Raised bar has a job to do—supporting your joints, boosting clean energy, aiding recovery, or keeping your nervous system primed. Here's the science behind the ingredients we chose, and why they matter for Jiu-Jitsu and all of your other tough physical pursuits.
A Bit Of Housekeeping Before We Get Going:
We’ve done our homework, and everything on this page is backed by credible, peer-reviewed studies. But just so we’re clear—this page is for informational purposes only. Raised bars are not intended to diagnose, treat, cure, or prevent any disease.
Individual results may vary. Always speak to your doctor or qualified health professional before making significant changes to your diet, especially if you have a medical condition, take medication, or are pregnant or breastfeeding.
The scientific studies linked on this page are provided as references only and do not imply direct endorsement or partnership. We’re here to support your training, not replace qualified medical advice.
this is for the ones who like the details
collagen protein: For Stronger Joints and Ligaments
Grapplers punish their joints. That’s just part of the game. Collagen helps keep them in the fight. It’s the main protein in connective tissues—think ligaments, tendons, cartilage—and studies show it supports joint health, reduces pain, and helps rebuild worn-down tissues.
Research shows consistent collagen intake helps maintain joint cartilage and can reduce discomfort during those long sessions. For grapplers, this means fewer days off the mats. Beyond pain reduction, collagen supports the rebuilding of damaged connective tissues during recovery.
Unlike proteins that target muscle growth, collagen works directly on those overworked fingers and pressure-bearing knees. It's not about getting bigger—it's about staying functional and extending your longevity in a sport that's notoriously hard on the body.
Dive A Bit Deeper:
Improves joint function and reduces pain: Multiple studies show that collagen peptide supplementation, especially when combined with exercise, can significantly reduce joint pain and improve function, particularly in athletes and aging populations (Khatri et al., 2021), (Brueckheimer et al., 2025), (Clark et al., 2008), (Kimira, 2019).
Supports recovery from ligament injuries: Supplementation with collagen and related compounds (like hyaluronic acid and chondroitin sulfate) has shown improved recovery outcomes after injuries like ACL reconstruction (Vidriero et al., 2018).
Reduces risk of joint degeneration and inflammation: Specific forms of collagen, like undenatured type II collagen and hydrolyzed collagen, may slow down cartilage degradation and reduce inflammation, beneficial for conditions like osteoarthritis (Martinez-Puig et al., 2023).
Enhances ligament strength and stability: Specific collagen peptides have been shown to improve subjective stability in joints like ankles, reducing the likelihood of re-injury in athletes with chronic instability (Dressler et al., 2018).
Promotes connective tissue repair: Collagen supplementation helps with the synthesis of extracellular matrix components, aiding in tissue repair and potentially preventing injuries (Bruekheimer et al., 2025).
Pumpkin Seed Protein: Muscle repair + Nervous System Recovery
This isn't just about hitting your protein numbers. Pumpkin seeds are naturally rich in magnesium and zinc—two minerals that support muscle function, sleep, and nervous system recovery. Perfect for late-night training and early-morning rolls.
The magnesium in these seeds helps regulate muscle contractions and calm your nervous system after intense training, potentially reducing post-training insomnia and muscle tightness. Zinc supports hormone production and immune function—both crucial during heavy training periods.
When you're juggling evening classes and morning rolls, these minerals help your body adapt and recover between sessions.
Dive A Bit Deeper:
Rich in Nervous System-Supporting Minerals: Pumpkin seeds are high in magnesium (693 mg/100g), zinc (11.5 mg/100g), copper (2.49 mg/100g), and iron (87.8 mg/100g)—all minerals that play crucial roles in nervous system health, neurotransmission, and neuroprotection (Apostol et al., 2018).
Antioxidant and Protective Effects: Pumpkin seed protein exhibits strong antioxidant properties, helping reduce oxidative stress markers and enhancing antioxidant enzyme levels. These effects were shown in both in vitro studies and in animal models subjected to liver injury and metabolic stress (Monica et al., 2020), (Nkosi et al., 2006)
Metabolic and Neuroprotective Potential: In rats with metabolic syndrome, pumpkin seed protein lowered blood pressure and markers of oxidative stress, while improving lipid profiles and adiponectin levels — a hormone with neuroprotective functions (Chenni et al., 2022).
Nutritional Quality and Amino Acid Profile: Pumpkin seed protein has a strong amino acid profile (including essential amino acids like tryptophan and histidine), making it potentially beneficial for neurotransmitter synthesis and nervous system repair (Innocent-Ukachi, 2019).
Sprouted Brown Rice Protein: Complete Aminos + Digestion-Friendly
Not all plant proteins are created equal.
Sprouting unlocks more nutrients in the rice, boosting its amino acid profile and making it easier to digest. That means less bloat, more usable protein, and a smoother recovery after hard rolls.
Unlike many plant proteins that can feel heavy or incomplete, sprouted brown rice delivers all the essentials your muscles need to repair and rebuild. It’s gentle on the stomach, so you can eat it any time—before class, after class, or even between rounds—without feeling weighed down. Clean, simple, and efficient fuel to keep you training consistently.
Dive A Bit Deeper:
Rich in Gamma-Aminobutyric Acid (GABA): SBR is a potent natural source of GABA, which may help reduce exercise-induced stress and promote better sleep and recovery in athletes (Thitinunsomboon et al, 2013)
Improved Bioavailability of Micronutrients: The sprouting process significantly reduces phytic acid, enhancing the bioavailability of magnesium, zinc, and iron—minerals essential for energy metabolism and muscle function (Li et al., 2024)
Anti-Inflammatory and Recovery Support: Phenolics and flavonoids in sprouted brown rice may help reduce inflammation, aiding in faster recovery and reduced muscle soreness (Tuntipopipat et al., 2015)
Natural Antioxidant Boost: SBR contains higher levels of antioxidants such as γ-oryzanol and phenolic compounds, which can help reduce oxidative stress induced by intense training (Bulatao et al., 2012)
MCT Powder: Fast, Clean Energy Without the Crash
Unlike most fats, Medium-Chain Triglycerides (MCTs) are metabolised quickly into fuel—ideal for staying sharp through long rounds or tough comp days without crashing like you would from sugar spikes.
MCTs take a shortcut straight to your liver where they convert into ketones—an efficient energy source your body uses immediately. This means sustained performance without the digestive lag of regular fats or the inevitable crash from sugar.
For BJJ athletes facing multiple matches or long training sessions, MCTs can deliver consistent mental clarity and physical endurance when you need it most.
Dive A Bit Deeper:
Improved mental focus during prolonged exercise: MCTs helped maintain cognitive performance and reduced mental fatigue after long-duration exercise (Ashton et al., 2023).
Enhanced endurance via mitochondrial upregulation: MCTs may improve endurance by increasing mitochondrial biogenesis and activating energy pathways like AMPK and Akt (Wang et al., 2018).
Boost in fat oxidation and extended time to fatigue: When combined with maltodextrin, MCTs increased fat burning during moderate-intensity activity and improved performance during subsequent high-intensity bouts (Nosaka et al., 2018).
Date-Based Carbs: Real Energy, No Junk
Dates are your clean-carb MVP—natural glucose and fructose for fast energy, plus fibre and antioxidants to support digestion and overall health. No weird syrups or artificial sweeteners here.
These nutrient-dense fruits deliver quickly accessible energy while avoiding the blood sugar rollercoaster of refined sweeteners. Their fibre content slows absorption just enough to sustain your energy throughout training. Dates also contain potassium for muscle function and electrolyte balance—essential when you're sweating it out. Rich in polyphenols and antioxidants, they help combat the oxidative stress from intense training.
We chose dates because they offer performance benefits with their sweetness, unlike the empty calories and digestive issues that come with artificial alternatives.
Dive A Bit Deeper:
Natural alternative to refined sugars: Dates enhance sweetness and energy density without the health downsides of refined sugars. They also support better blood glucose control due to their fibre content (Sayas-Barberá et al., 2023).
High in micronutrients and antioxidants: Dates supply magnesium, potassium, and B vitamins, plus antioxidants like phenolics and flavonoids—important for muscle function, recovery, and reducing oxidative stress (Barakat & Alfheeaid, 2023).
Lower glycemic index when paired with fibre: High-fibre date varieties can provide energy while minimising blood sugar spikes (Mirghani, 2021).
Pink Lake Salt: Mineral Rich & Full Of Kick
We sweat. A lot. A damn lot. The Mount Zero Pink lake salt we use provides a sprinkling of essential electrolytes like sodium and potassium to help kick-off re-hydration, good muscle function, and cramp prevention. It's real salt from Australia, clean, pure, ethical and sustainably harvested.
While it definitely contributes, this is nowhere near enough to replenish what you'd lose in a tough training block. It's here to kickstart the process and remind you to get hydrated ASAP.
Dive A Bit Deeper:
Improves rehydration: Rehydrating with just water can dilute blood sodium and worsen hydration status. Including salt in drinks or foods post-training helps restore electrolyte balance and enhances fluid retention (Costin et al., 2019).
Contains more minerals than table salt: Pink salts contain trace amounts of potassium, magnesium, calcium, and iron—minerals essential for hydration and muscle function (www.mtzeroolives.com.au).
Essential for recovery and next-day performance: Fluid and salt replacement after training ensures proper recovery and helps athletes start their next session fully hydrated. Without this, even mild dehydration can impair future performance (Shirreffs et al., 2004).
but wait - theres more!
The Supporting cast
These are the ingredients that back up our key players while also delivering their own powerful nutritional benefits. These guys are also responsible for delivering epic flavour so you won't find them across the whole range, they only make a cameo appearances in certain products.
Acai: The Brazilian Powerhouse
This Brazilian berry isn't just a post-training bowl tradition—it's a functional ingredient with purpose. Rich in anthocyanins and other powerful antioxidants, acai helps combat the inflammation that naturally occurs during intense training sessions.
These compounds work to neutralise free radicals produced during exercise, potentially reducing recovery time and supporting overall cellular health.
Also - how can we honestly dream of being a jiu-jitsu food brand without a sprinkling of acai?
Dive A Bit Deeper:
Strong antioxidant and anti-inflammatory properties: Açaí berries are rich in polyphenols like anthocyanins and flavonoids, which help neutralise oxidative stress and reduce inflammation (Vasconcelos et al., 2019), (Figueiredo & Biernet, 2014).
Improved recovery and lipid profile in athletes: Acai shows improved antioxidant capacity, reduced exercise-induced muscle damage (DOMS), and improved cholesterol levels (Fantini et al., 2019).
Cacao: The Food Of The Gods
More than just chocolate flavour, raw cacao delivers a potent dose of antioxidants that help combat exercise-induced inflammation.
Rich in theobromine, a natural compound that provides a mild, crash-free energy boost, cacao supports physical and mental endurance during long training sessions.
Unlike hyper-processed chocolate with added sugars and fillers, our raw cacao retains its full nutritional profile including magnesium for muscle recovery and iron for oxygen transport.
Dive A Bit Deeper:
Supports post-exercise recovery: Cacao can help reduce muscle soreness and oxidative stress markers post-exercise (www.nibbedcacao.com).
High in antioxidants: Cacao is loaded with polyphenols, especially flavanols like (-)-epicatechin, which help fight oxidative stress from intense training. (Crozier et al., 2011).
the bottom line
The ingredients you find in a product are very important. Just as important as the ones you don't find.
We make food and supplements from real ingredients that do real work: collagen for your joints, minerals for recovery, clean carbs for energy that doesn’t crash. No weird numbers, no junk you can’t pronounce, and nothing we wouldn’t eat ourselves.
It’s simple. It’s deliberate. And it’s made to keep up with people who don’t skip rounds.
