What to Wear Under BJJ Gi: Ultimate Guide for Maximum Comfort

Stepping into the world of Brazilian Jiu-Jitsu (BJJ) can be both EXCITING and confusing. One question that often pops up is what to wear under your BJJ gi. 

As you gear up for your first class, choosing the right attire can be CRUCIAL for your comfort and performance.

Our Top Choice For Women:

Our Top Choice For Men:

Typically, you would wear a rash guard under your BJJ gi. Rash guards offer great benefits such as durability, breathability, and skin protection.

Some practitioners also opt for t-shirts, shorts, or spats under their gi, but most experts recommend rash guards as the best option. 

This ensures that YOUR training experience remains comfortable while preserving your gi’s longevity.

So, as you embark on your BJJ journey, remember to pick a rash guard that suits your personal preference, be it short or long sleeves. 

This simple yet IMPORTANT decision will help elevate your training and make your time on the mats truly enjoyable.

Essential BJJ Gi Undergarments

Starting your Brazilian Jiu-Jitsu journey? 

Choosing the right undergarments for your BJJ Gi is crucial for both comfort and performance. 

So let’s explore the must-have essentials:

Rash Guards

rash guard is your key to comfort under your BJJ Gi. 

Made from materials like polyester, nylon, or spandex, rash guards protect your skin, wick away sweat, and reduce the chance of infections. 

In addition, rash guards provide extra padding and can fit snugly under the Gi. 

So, invest in a high-quality rash guard like the Venum Contender Compression T-shirt.


Elite Sports Men’s BJJ Spats Leggings Tights, Best Jiu Jitsu MMA no Gi spat Compression Pants for Men (Black, Medium)

Spats are tight-fitting compression pants that offer support and protection during grappling. 

Wearing spats under your Gi pants helps prevent mat burns and can provide muscle compression for improved performance. 

Ensure your spats are made from moisture-wicking materials, like the ones used in rash guards.

Jiu-Jitsu Shorts

For No-Gi training, Jiu-Jitsu shorts are an essential piece of attire. They’re designed specifically for grappling, ensuring comfort and freedom of movement. 

Some practitioners even wear them under their Gi. Look for shorts with an elastic waistband and durable material to withstand intense rolling sessions.


Like spats, leggings provide compression and support while training in your Gi. They’re usually made from stretchy, moisture-wicking materials like polyester or spandex. 

Leggings offer an added layer of comfort and protection during your Jiu-Jitsu sessions.

In summary, prioritize comfort when choosing undergarments for your BJJ Gi. 

A powerful combination of rash guards, spats or leggings, and Jiu-Jitsu shorts will help you excel on the mat, ensuring comfort, protection, and peak performance.

Additional BJJ Clothing Items

T-Shirt Recommendations

When training in BJJ, it’s essential to wear a breathable and comfortable t-shirt or rash guard under your gi jacket. 

A rash guard is preferred because it doesn’t soak up sweat like t-shirts. Choose between a short sleeve or a long sleeve based on personal preference.

Socks and Footwear

For proper personal hygiene during BJJ training, wear socks and flip-flops when walking around outside the mat area. 

On the mat, train barefoot to maintain proper grip and stability. Remember to keep your feet clean to avoid infections.

Training Belts

When it comes to belts, always wear the appropriate BJJ belt to represent your rank in the martial art. 

A white belt is commonly used for beginners in BJJ practice, but belts vary depending on experience.

Compression Shorts

Underneath your BJJ gi pants, opt for compression shorts or jiu-jitsu underwear designed specifically for the demands of BJJ training. 

These items provide the right balance of comfort and functionality, ensuring smooth movement and protection during practice. Additionally, females may wear a sports bra under their gi top for support.

Hygiene and Safety Considerations

Protecting Your Skin

Wearing appropriate gear under your Brazilian Jiu-Jitsu (BJJ) gi protects your skin

A popular option is the rash guard, made of spandex, nylon, or polyester. It minimizes friction and reduces the risk of skin injuries.

Mat Burn and Ringworm Prevention

When grappling, you may encounter mat burn or develop ringworm. To prevent these issues, consider wearing compression shorts or wrestling shoes

Also, always maintain good personal hygiene and watch for any skin infections.

Managing Sweat and Moisture

Sweat and moisture management are essential for a comfortable and safe BJJ session. 

Rash guards can help manage sweat and prevent the growth of microorganisms like MRSA or staph. 

Remember to choose gear that fits properly and promotes good blood flow during your jiu-jitsu training. 

Lastly, bring flip-flops and a mouthguard for added safety and hygiene!

Frequently Asked Questions

Best garments for under a gi?

Rashguards and compression shirts are popular choices for wearing under a gi. 

They provide a snug fit, wick away sweat, and help prevent skin irritation. 

Rashguard or T-shirt?

It’s better to wear a rashguard than a T-shirt. Rashguards are specifically designed for grappling, providing moisture-wicking properties and a close-fitting design that helps prevent friction and injuries.

Preferred undergarments for women?

Women often wear sports bras for support and comfort during BJJ training. A rashguard or compression shirt can also be worn for additional coverage and protection.

What do kids wear under gis?

Kids can wear rashguards or compression shirts under their gis. These garments provide a comfortable and protective layer, ensuring young grapplers a safe and enjoyable experience.

Leggings: yes or no?

Yes, you can wear leggings under your gi. They offer compression, protect the skin, and help prevent friction burns. 

Spats are another great option, as they provide similar benefits tailored for grappling.

Do men wear support shorts?

Support shorts or compression shorts are common choices for men. 

They provide support, minimize friction, and help prevent injury during grappling. Whatever you wear, ensure it’s clean and appropriate for training.

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