Judo diet - what to focus on?

[Kappa]

I'm 5ft 4in and weigh in at about 141 pounds ("at about" because I haven't weighed myself in about two months, but there hasn't been much change). I started judo in august.

Now, I put major importance on my diet because I love working out. My favorites are veggies, fish, chicken and rice, but I also try to eat carbs in the form of pasta, and meat, to outbalance the carbohidrate and protein deficiency on the rest of my diet.

It's been called to my attention to that I should up the proteins in my diet because muscle is a good thing in judo. Is there anything else I should keep in mind? Does anybody else have a couple diet tips for this MA?

[piratebrido]

Up your protein for sure. Every meal should be built around a good protein source. Plenty of veg for your carb intake. Only eat starchy carbs - such as rice, pasta and potatoes, within an hour or two of training. So if you are just back from judo, tuck into that pasta. If not then find an alternative (vegetable) carb source.

[Vimtoforblood]

Only eat starchy carbs - such as rice, pasta and potatoes, within an hour or two of training. So if you are just back from judo, tuck into that pasta. If not then find an alternative (vegetable) carb source.

I've heard other people mention this. What is the reason behind it?

[piratebrido]

After working out your body is better able to metabolise these carbs. Your body can use these carbs to refuel and kick off recovery and repair. I believe it is to do with insulin spikes, starchy carbs cause these spikes which make the body store the energy rather than use them. After exercise this doesn't occur. I have read that this occurs anything from 45 mins to 3 hours after working out - don't know which is correct, but that's probably due to their being no correct answer.

Was told today by someone who knows his stuff when it comes to nutrition to consume a protein shake and a banana immediately after class, then go home and have my dinner. Most people these days say it is important to get carbs and protein right after you finish class. Before you change even! (though that may be an exaggeration on my part)

If you google John Berardi you will find lots of great information.

[Taffyleigh]

I'm diabetic and have lots of problems with carbs, i try not to eat too much but sugar levels drop and have too, i wouldn't mind if this was the case after heavy exercise but if i walk to the school to pick the kids up by the time i get back my sugar level has dropped and i need carbs, no wonder i never lose weight. I do know that after exercise the body can need carbs to refuel even a few hours after exercise, but it makes sense to take in some soon after exercise. When we do long training sessions eg 3 or 4 hours i take carbs during training as well using isotonic drinks, normally after the first hour i need something to raise my sugar level.

[Yohan]

After working out your body is better able to metabolise these carbs. Your body can use these carbs to refuel and kick off recovery and repair. I believe it is to do with insulin spikes, starchy carbs cause these spikes which make the body store the energy rather than use them. After exercise this doesn't occur. I have read that this occurs anything from 45 mins to 3 hours after working out - don't know which is correct, but that's probably due to their being no correct answer.

Was told today by someone who knows his stuff when it comes to nutrition to consume a protein shake and a banana immediately after class, then go home and have my dinner. Most people these days say it is important to get carbs and protein right after you finish class. Before you change even! (though that may be an exaggeration on my part)

If you google John Berardi you will find lots of great information.

There is a protein denoted LPL in your system. When released into your cells, LPL causes rapid uptake of nutrients in those cells. During and for 30 minutes to an hour after intense periods of activity, LPL levels spike in your muscle cells. Soon after, LPL levels spike in your fat cells.

I typically have 2-2.5 cups of chocolate milk right after a workout and try to eat as soon as possible. A meal with carbs is recommended right after your workouts.

[Moi]

While all the foodies are here and it's judo related.

Why is it my son has two dinners every night before and after training yet after the toughest session he does, a judo randori session - only an hour but against some big adult B/Bs. After this he can't eat a thing?

Is this when he should be glugging chocolate milk?

[piratebrido]

I know how your lad feels, Judo is the toughest for me too. After a real tough one I don't have an appetite, but I think something should be eaten. I have been advised, if I can't bring a packed lunch of sorts (usually tupperware dish of tuna/chicken & steamed veg) then to east a banana and protein shake till I can get something.

After Judo on saturday I just couldn't face the shake at all (and I forgot the banana, doh!), so I know how he feels. Think I will just have to force it down me. I did have an awesome 5 egg omlete afterwards (4 egg whites, 1 whole egg, spinach, mushrooms, can of tuna and chipped peppers) when I got home about an hour later, and I felt good for it. No soreness today at all.

I used to eat nothing before class (1 pm being my lunch before 6pm class) then something rubbish like chips afterwards, but now eating before and after, and putting some thought into it, I feel 100 times better. If there is any meal you really plan, then it should be the post training feed.

[piratebrido]

There is a protein denoted LPL in your system. When released into your cells, LPL causes rapid uptake of nutrients in those cells. During and for 30 minutes to an hour after intense periods of activity, LPL levels spike in your muscle cells. Soon after, LPL levels spike in your fat cells.

That sounds the ticket.

[Frodocious]

I know how your lad feels, Judo is the toughest for me too. After a real tough one I don't have an appetite, but I think something should be eaten.


I'm the same. I find that after a really intense training session (Judo, BJJ, intervals etc) the last thing I want to do is eat anything. I don't have the same problem after a weights session or even after a swimming workout.

[Moi]

I'm the same. I find that after a really intense training session (Judo, BJJ, intervals etc) the last thing I want to do is eat anything. I don't have the same problem after a weights session or even after a swimming workout.

My son doesn't have the problem after his Thai Boxing and that's nearly a 3 hr training session.

[piratebrido]

My son doesn't have the problem after his Thai Boxing and that's nearly a 3 hr training session.

There's a good reason for that though. Look at how many chicks do Thai Boxing and then how many chicks do Judo.

I think you know the answer...

[Frodocious]

Weird! Maybe it's something to do with the throws in Judo upsetting his stomach or something. Is his Thai boxing technique based or is it a mix of technique, conditioning and sparring? I suppose it could be that after 3 hours of training he's just so hungry that post exercise appetite suppression just doesn't get a look in!

[Moi]

There's a good reason for that though. Look at how many chicks do Thai Boxing and then how many chicks do Judo.

I think you know the answer...

None in the judo session I'm talking about. I think he must get physically & mentally exhausted by playing with the big boys. He's rolling with some pretty big people that on the whole are black belts, if not instructors. He's lucky to even throw someone all session, he really does come back battered, bruised and bloody but he loves it.

Chocolate milk on the way home and a pasta dish as soon as he can afterwards. Does it matter that he doesn't get home until 9pm from this session? It's a Friday so he'll be up for a good few hours after.

[Moi]

Weird! Maybe it's something to do with the throws in Judo upsetting his stomach or something. Is his Thai boxing technique based or is it a mix of technique, conditioning and sparring? I suppose it could be that after 3 hours of training he's just so hungry that post exercise appetite suppression just doesn't get a look in!

He's only just moved up to the longer time and he could always eat after an hours session. The thai boxing is a mix of technique, conditioning, sparring with an emphasis on power so it's a good workout.
Maybe the factor is he's completely confident in the gym, not much phases him as he's been training their for over 6 years were he's still really a begineer in the judo, most junior person in the class.
He doesn't have any problem eating after the junior technique based judo class he attends and that is an hour and a half.
I'm thinking it's confidence and really having to think.

[piratebrido]

None in the judo session I'm talking about. I think he must get physically & mentally exhausted by playing with the big boys. He's rolling with some pretty big people that on the whole are black belts, if not instructors. He's lucky to even throw someone all session, he really does come back battered, bruised and bloody but he loves it.

Chocolate milk on the way home and a pasta dish as soon as he can afterwards. Does it matter that he doesn't get home until 9pm from this session? It's a Friday so he'll be up for a good few hours after.

I was just making a joke that judo is a big manly sport for men and that thai boxing is for chicks.

Doesn't matter how late you eat, what matters is periods of activity. If it's an hour or so after his training then his body will still be primed for the food and his recovery will be far better.

[Moi]

I was just making a joke that judo is a big manly sport for men and that thai boxing is for chicks.

I thought you meant the other way round :rolleyes:


Doesn't matter how late you eat, what matters is periods of activity. If it's an hour or so after his training then his body will still be primed for the food and his recovery will be far better.

That's Ok then.
It's a fine line with his eating as he's in one sport that likes to cut as much weight as possible and one were adding it can only help (to a degree).

[piratebrido]

I'm thinking it's confidence and really having to think.

If he is doing randori with the adults it will be really tough. That's a lot of weight he has to try and shift about, whilst trying to move himself and throw.

If he can stick that out he can stick anything out. I have tried loads of martial arts and Judo has been the toughest by far.

[Moi]

If he is doing randori with the adults it will be really tough. That's a lot of weight he has to try and shift about, whilst trying to move himself and throw.

It's a randori 'Master Class' set up for all the local clubs. He gets to roll with lots of of different players including BJJ at times. He's done well to be invited.


If he can stick that out he can stick anything out. I have tried loads of martial arts and Judo has been the toughest by far.

That's the way I see it, if it doesn't kill him first. On the plus side he's getting bigger all the time, the worm will turn!

[righty]

Exercise actually decreases your appetite, especially if it's really intense.

I doubt the Thai boxing class is quite as intense as the Judo class, just because it's hard to keep it up over the full three hours. Also, natural hunger after three hours might override the decreased appetite from activity.

[Moi]

Exercise actually decreases your appetite, especially if it's really intense.

I doubt the Thai boxing class is quite as intense as the Judo class, just because it's hard to keep it up over the full three hours. Also, natural hunger after three hours might override the decreased appetite from activity.

The first hour or so is spent with a friend from school so it's a walk in the park for him, the second hour is usually more intense and then it's sparring for the last part of the session so it's pretty intense. He comes out of thai boxing hyper, 1000 words per minute, like he's on uppers. Judo he's knackered.

[Yohan]

None in the judo session I'm talking about. I think he must get physically & mentally exhausted by playing with the big boys. He's rolling with some pretty big people that on the whole are black belts, if not instructors. He's lucky to even throw someone all session, he really does come back battered, bruised and bloody but he loves it.

Chocolate milk on the way home and a pasta dish as soon as he can afterwards. Does it matter that he doesn't get home until 9pm from this session? It's a Friday so he'll be up for a good few hours after.

This is a rather odd occurrence. Usually after any training session, no matter how hard, the bottom drops out and I get hungry as can be. Sometimes I get hungry before the session is over - usually cured by Gatorade or chocolate milk.

The best thing to do in that case would probably be to get him drinking chocolate milk or gatorade or milk directly after the workout to get his brain working properly so that he'll be ready to consume nutrients directly after that workout. No good allowing his brain to get in the mode of "I'm not hungry after hard stressful work" (and you are probably correct that it's more due to the stress and strain on his brain than stress on his body). Additionally, that rule about not eating at night is somewhat incorrect and is DEFINITELY incorrect for athletes like your son. I know he probably trains every day, which means that while he sleeps, his body is getting in the most valuable rest and recovery time, making it essential that he has nutrients available to his body while he's sleeping. For an athlete, breakfast and the pre-bed meal are arguably the two most important meals of the day.

[Moi]

Additionally, that rule about not eating at night is somewhat incorrect and is DEFINITELY incorrect for athletes like your son. I know he probably trains every day, which means that while he sleeps, his body is getting in the most valuable rest and recovery time, making it essential that he has nutrients available to his body while he's sleeping. For an athlete, breakfast and the pre-bed meal are arguably the two most important meals of the day.

He's going to be so happy.:cool:

[Yohan]

He's going to be so happy.:cool:

Typical pre-bed meals contain lots of fat and protein.

[Moi]

Typical pre-bed meals contain lots of fat and protein.

He's cheering right now as I'm relaying on the news.:cool:

[Yohan]

LoL