Nutrition in Combat Sports

250 C. White and P. Rollitt
need for an aerobic capacity to maintain activity over 5 min. [7] Judo training in
players, both male and female, leads to good aerobic and anaerobic capacities. [8]
A number of studies have looked at the physiological profiles of both elite and
nonelite judokas. Not surprisingly there are different characteristics in varying
weight categories.
The maximum aerobic power (V02 max l/min) of a judoka increases with weight
in both elite and nonelite athletes. [7, 9] However, the maximum aerobic power per
kilogram bodyweight (V02 max/kg) is inversely proportional to weight. [7, 9–11]
Maximal aerobic capacity has been seen to vary from 5 to 7 l/kg/min in some studies.
[7, 9, 10] This suggests that there is a large aerobic component to the sport of judo.
The anaerobic capacity of the upper and lower limbs has also been shown to be
high [7, 9] . The lower limb anaerobic capacity compares favorably with those of
wrestlers, power lifters, gymnasts, and other athletes. [11] Strength has also been
measured using grip strength, maximal bench press. In one study of Canadian
judoka the average maximal bench press was 100 kg with a range of 70–140 kg
across the weight categories. This correlated with a high upper body anaerobic
capacity. [7] General flexibility using measures such as the sit and reach test has been
shown to be superior in judo players compared to the general population [12] and in
wrestlers in one study. [13] In a study that compared Canadian Judoka to national
swimmers, the two were seen to have similar sit and reach scores; however, the judo
players were seen to have less shoulder hyperextension. [14] Other studies have also
shown that judokas have above-average endurance capacity, good upper body
anaerobic power and capacity, and above-average strength and flexibility. [12]
The percentage body fat varies between elite and nonelite judokas, as well as
between weight categories and sexes. Elite male judokas can have a percentage
body fat of 5% and can drop to below 4% to make weight for a competition. The
average can vary up to 12% or higher in some older studies. [8, 10, 15, 16,17]
14.5 Strength and Conditioning
In competition fighters will face an opponent of similar weight (unless in the heaviest
weight division where there is no weight limit), so it is important that the ability to
match the power of your opponent is established by a good strengthening program.
Judo training involves technique training (kata) and the application of this into
a freestyle setting (randori). Strength and conditioning is very important to the
modern judoka and needs to be specific to the demands of judo, as well as having
a significant role in injury prevention. There is an excellent article written by
Amtmann and Cotton, [18] which looks at the strength and conditioning requirements
of Judo. It looks at the requirements of a strength and conditioning program
and identifies key areas:
1. What specific muscle groups need to be trained?
2. What energy sources need to be trained?