Nutrition in Combat Sports: Taekwondo, Judo and Karate
Martial arts push both the aerobic and the anaerobic systems. What should I eat on the morning of a competition? The critical points beyond making weight.
The Energy System of Combat Sports
Taekwondo, judo and karate bouts consist of very short but explosive bursts of effort:
- Total duration: 3×2 minutes
- Actual contact time: ~30–60 seconds
- Energy system: Mainly phosphagen + glycolytic
Competition-Day Morning
7:30 (main meal):
- 100–150 g rice/pasta or 3–4 slices of white bread
- 80–100 g chicken or egg whites
- A banana + 500 ml water
Avoid:
- Dairy products (digestive problems)
- High-fiber foods
- Caffeine (if you're not used to it, don't try it on match day)
Tips for the Whole Season
- Vitamin B12, vitamin D and iron: A blood test every 6 months is recommended
- Caffeine (3–6 mg/kg before training): Increases reaction time
- Creatine: Effective for repeated high-intensity efforts; 3–5 g/day
This article is general information. Talk to a paediatrician or dietitian before deciding on a nutrition plan or supplements for your child.