Nutrition: your invisible fuel
A judoka can train 20 hours a week, but if their nutrition doesn't follow, performance will suffer. Nutrition is particularly critical around competitions.
Before competition
The week before
- Increase complex carbs: rice, pasta, sweet potatoes
- Maintain protein: chicken, fish, eggs, legumes
- Hydrate: minimum 2L of water per day
- Avoid new or exotic foods (no digestive risks)
The day before
| Meal | Recommendation |
|---|---|
| Lunch | Normal meal, carb-rich |
| Dinner | Light, familiar, easy to digest |
| Evening snack | Optional: yogurt, banana |
Competition morning
If weigh-in is early in the morning:
- Before weigh-in: little or nothing (depending on your weight margin)
- After weigh-in: this is the critical moment
The ideal post-weigh-in breakfast:
- White bread or crackers with honey
- Banana
- Fruit juice
- Energy bar
- Water + isotonic drink
Never eat something new on competition day. Always test your meals during training first.
Between fights
Depending on the tournament format, you might have 20 minutes or 2 hours between fights.
Short break (< 30 min):
- A few sips of isotonic drink
- 2-3 dates or fruit paste squares
- Avoid eating heavy
Long break (> 1 hour):
- Cereal bar
- Banana
- A few almonds
- Water regularly
Absolutely avoid
- Energy drinks (energy crash)
- Fatty or fried foods
- Too much fiber (digestive risk)
- Too much sugar at once
After competition
Recovery starts within 30 minutes of your last fight:
- Rehydrate: water + isotonic drink
- Protein + carbs: chicken sandwich, rice + chicken, or protein shake with banana
- Natural anti-inflammatories: berries, turmeric
Evening meal
Treat yourself (you've earned it) but still prioritize:
- Quality protein
- Vegetables
- Carbs to replenish your reserves
Track your nutrition
Judata helps you log not just your fights but your overall condition. After a few competitions, you'll see if your nutrition impacts your performance.
Download Judata and optimize every aspect of your preparation.