A diet for combat sports help
Discussion
So coming back to Judo I'm struggling.
I'm flaming out. I can fight then suddenly I'm gone. Done.
My diet is shot and I'm struggling like crazy. I'm not eating properly at all and to be honest I've relearned a minimal diet I don't remember how to eat pre training.
Anyone else in this position?
I can go 10mins then I'm suddenly on my arse. Sat there gasping.
I'm flaming out. I can fight then suddenly I'm gone. Done.
My diet is shot and I'm struggling like crazy. I'm not eating properly at all and to be honest I've relearned a minimal diet I don't remember how to eat pre training.
Anyone else in this position?
I can go 10mins then I'm suddenly on my arse. Sat there gasping.
https://www.maximuscle.com/sports/rugby/Rugby-Play...
This is pretty much the same advice as I had twenty years ago playing rugby. Like combat sports it’s for high impact and physical sport so shouldn’t be too different.
It could be that you need to work on your conditioning a bit too. It’s surprising how quickly fitness can go, but also how different match fitness is to general fitness.
This is pretty much the same advice as I had twenty years ago playing rugby. Like combat sports it’s for high impact and physical sport so shouldn’t be too different.
It could be that you need to work on your conditioning a bit too. It’s surprising how quickly fitness can go, but also how different match fitness is to general fitness.
https://www.muscletalk.co.uk/bodybuilding-bulking/
This one right at the bottom of the page gives you a rough meal plan. Adjust to your needs.
This one right at the bottom of the page gives you a rough meal plan. Adjust to your needs.
What weight are you?
Is it just randori that ruins you or the whole class in general?
If you are just getting back into it then it may just be a case of building up your conditioning again. It’ll come.
Watt bike sessions if you have access to a gym can be very helpful if you want to replicate the anaerobic flavour of randori/contest judo.
However, if it is mostly randori that leaves you wrecked then have a think about what you are doing during it. Are you holding your breath (very common) without realising it? Maybe you are holding your grips for very long periods without the necessary strength endurance to cope for repeated scraps?
Also, if it is related to 10 minutes of randori then don’t sell yourself short by conceding you are knackered after that. Earlier this month my heart rate was peaking at 191 max during a series of 3-4 minutes long randori practices. Stick at it.
Is it just randori that ruins you or the whole class in general?
If you are just getting back into it then it may just be a case of building up your conditioning again. It’ll come.
Watt bike sessions if you have access to a gym can be very helpful if you want to replicate the anaerobic flavour of randori/contest judo.
However, if it is mostly randori that leaves you wrecked then have a think about what you are doing during it. Are you holding your breath (very common) without realising it? Maybe you are holding your grips for very long periods without the necessary strength endurance to cope for repeated scraps?
Also, if it is related to 10 minutes of randori then don’t sell yourself short by conceding you are knackered after that. Earlier this month my heart rate was peaking at 191 max during a series of 3-4 minutes long randori practices. Stick at it.
Edited by beambeam1 on Wednesday 27th October 18:25
beambeam1 said:
What weight are you?
Is it just randori that ruins you or the whole class in general?
If you are just getting back into it then it may just be a case of building up your conditioning again. It’ll come.
Watt bike sessions if you have access to a gym can be very helpful if you want to replicate the anaerobic flavour of randori/contest judo.
However, if it is mostly randori that leaves you wrecked then have a think about what you are doing during it. Are you holding your breath (very common) without realising it? Maybe you are holding your grips for very long periods without the necessary strength endurance to cope for repeated scraps?
Also, if it is related to 10 minutes of randori then don’t sell yourself short by conceding you are knackered after that. Earlier this month my heart rate was peaking at 191 max during a series of 3-4 minutes long randori practices. Stick at it.
Pre lockdowns I used to cycle 12miles each way to training. Is it just randori that ruins you or the whole class in general?
If you are just getting back into it then it may just be a case of building up your conditioning again. It’ll come.
Watt bike sessions if you have access to a gym can be very helpful if you want to replicate the anaerobic flavour of randori/contest judo.
However, if it is mostly randori that leaves you wrecked then have a think about what you are doing during it. Are you holding your breath (very common) without realising it? Maybe you are holding your grips for very long periods without the necessary strength endurance to cope for repeated scraps?
Also, if it is related to 10 minutes of randori then don’t sell yourself short by conceding you are knackered after that. Earlier this month my heart rate was peaking at 191 max during a series of 3-4 minutes long randori practices. Stick at it.
Edited by beambeam1 on Wednesday 27th October 18:25
Now I'm wiped.
Weight wise I'm still 105kg and I look the same/similar but I think the poor diet that has crept in has slowed me, maybe fat I'm my system etc.
I'm now more lethargic, wiped. Burnt out. Wheres my stamina?
An example of my diet yesterday:
Three espressos. Two croissants from local bakery. Two sausages, three scrambled eggs. Then at 5pm 2 hours of judo.
Every day is similar. Or an unhealthy takeaway or similar.
Hugo Stiglitz said:
beambeam1 said:
What weight are you?
Is it just randori that ruins you or the whole class in general?
If you are just getting back into it then it may just be a case of building up your conditioning again. It’ll come.
Watt bike sessions if you have access to a gym can be very helpful if you want to replicate the anaerobic flavour of randori/contest judo.
However, if it is mostly randori that leaves you wrecked then have a think about what you are doing during it. Are you holding your breath (very common) without realising it? Maybe you are holding your grips for very long periods without the necessary strength endurance to cope for repeated scraps?
Also, if it is related to 10 minutes of randori then don’t sell yourself short by conceding you are knackered after that. Earlier this month my heart rate was peaking at 191 max during a series of 3-4 minutes long randori practices. Stick at it.
Pre lockdowns I used to cycle 12miles each way to training. Is it just randori that ruins you or the whole class in general?
If you are just getting back into it then it may just be a case of building up your conditioning again. It’ll come.
Watt bike sessions if you have access to a gym can be very helpful if you want to replicate the anaerobic flavour of randori/contest judo.
However, if it is mostly randori that leaves you wrecked then have a think about what you are doing during it. Are you holding your breath (very common) without realising it? Maybe you are holding your grips for very long periods without the necessary strength endurance to cope for repeated scraps?
Also, if it is related to 10 minutes of randori then don’t sell yourself short by conceding you are knackered after that. Earlier this month my heart rate was peaking at 191 max during a series of 3-4 minutes long randori practices. Stick at it.
Edited by beambeam1 on Wednesday 27th October 18:25
Now I'm wiped.
Weight wise I'm still 105kg and I look the same/similar but I think the poor diet that has crept in has slowed me, maybe fat I'm my system etc.
I'm now more lethargic, wiped. Burnt out. Wheres my stamina?
An example of my diet yesterday:
Three espressos. Two croissants from local bakery. Two sausages, three scrambled eggs. Then at 5pm 2 hours of judo.
Every day is similar. Or an unhealthy takeaway or similar.
Yeah, my car runs like s
t if you don't put the right fuel in it too.
Trying to jump from a crap diet to a diet that athletes maintain isn't going to be quickly achievable.
You clearly know what's up with your diet, you're eating absolute rubbish.
Buy some of these and start learning a bit of meal prep for 2-3 days ahead. I find it easier to be good with food if it's in the fridge and as convenient to grab as rubbish like crisps, croissants and biscuits.
I can recommend things like overnight oats and salads but make the salads how you like them. If you're not happy with a bit of iceberg and some bland chicken, you ain't going to stick to it.
I'd start increasing your water intake too and probably make sure you get a bit of carbs in before a 2 hour judo session.
Tom Kerridge has some nice recipes to start you off but if you are working "on the go" then simple changes can be made such as choosing the salads or wraps at McDonalds, avoiding the Tesco meal deals and choosing stuff like this instead. Your problem to tackle at the moment isn't really balancing carbs and proteins, etc but sorting out the quality of the food you are taking in as it will just leave you feeling crap even before you start a judo session.
I feel at this point I should be honest and mention that I am about 150kg at the moment but I've been doing judo for years (although 125kg would be a lot smarter for me).
t if you don't put the right fuel in it too. Trying to jump from a crap diet to a diet that athletes maintain isn't going to be quickly achievable.
You clearly know what's up with your diet, you're eating absolute rubbish.
Buy some of these and start learning a bit of meal prep for 2-3 days ahead. I find it easier to be good with food if it's in the fridge and as convenient to grab as rubbish like crisps, croissants and biscuits.
I can recommend things like overnight oats and salads but make the salads how you like them. If you're not happy with a bit of iceberg and some bland chicken, you ain't going to stick to it.
I'd start increasing your water intake too and probably make sure you get a bit of carbs in before a 2 hour judo session.
Tom Kerridge has some nice recipes to start you off but if you are working "on the go" then simple changes can be made such as choosing the salads or wraps at McDonalds, avoiding the Tesco meal deals and choosing stuff like this instead. Your problem to tackle at the moment isn't really balancing carbs and proteins, etc but sorting out the quality of the food you are taking in as it will just leave you feeling crap even before you start a judo session.
I feel at this point I should be honest and mention that I am about 150kg at the moment but I've been doing judo for years (although 125kg would be a lot smarter for me).
Hugo Stiglitz said:
Pre lockdowns I used to cycle 12miles each way to training.
Now I'm wiped.
Weight wise I'm still 105kg and I look the same/similar but I think the poor diet that has crept in has slowed me, maybe fat I'm my system etc.
I'm now more lethargic, wiped. Burnt out. Wheres my stamina?
An example of my diet yesterday:
Three espressos. Two croissants from local bakery. Two sausages, three scrambled eggs. Then at 5pm 2 hours of judo.
Every day is similar. Or an unhealthy takeaway or similar.
I'm similar mass to you. I'd struggle to train for two hours after eating so few calories an hour before.Now I'm wiped.
Weight wise I'm still 105kg and I look the same/similar but I think the poor diet that has crept in has slowed me, maybe fat I'm my system etc.
I'm now more lethargic, wiped. Burnt out. Wheres my stamina?
An example of my diet yesterday:
Three espressos. Two croissants from local bakery. Two sausages, three scrambled eggs. Then at 5pm 2 hours of judo.
Every day is similar. Or an unhealthy takeaway or similar.
I'll use that meal plan. My judo coach (ex GB coach) wants me to keep a food and training diary also. That alone is making me rethink.
As for a club closer, no way! I like my club and pre lockdown I was happy cycling to training. If I tried that now I'd be sat on the mat on my ass.
I'll also take up rowing at the gym.
As from today no croissants and no bacon or sausages. How the fk I fell into eating that I don't know (lockdown creates alot of bad habits I guess).
As for a club closer, no way! I like my club and pre lockdown I was happy cycling to training. If I tried that now I'd be sat on the mat on my ass.
I'll also take up rowing at the gym.
As from today no croissants and no bacon or sausages. How the f
k I fell into eating that I don't know (lockdown creates alot of bad habits I guess).I'd suggest eating some porridge (with nuts and fruit) or similar 1.5-2 hours before judo.
As a result, I'm just as fit as I was, leaner and currently slightly lighter (although it has fluctuated by up to 2.5Kg) than at the beginning of the pandemic.
ps. Weigh yourself (and measure your waist?) weekly, that can be interesting.
Hugo Stiglitz said:
lockdown creates alot of bad habits I guess
Interestingly, it does appear to have done so for a lot of people, but I used it as an opportunity to be more regular in my training and, probably because I wasn't relying solely on a club/classes, it didn't strike me as a reason to suddenly stop training or to start chomping snacks or buying takeaways -having a wife who likes cooking (I don't, but can do the basics) does help too.As a result, I'm just as fit as I was, leaner and currently slightly lighter (although it has fluctuated by up to 2.5Kg) than at the beginning of the pandemic.
ps. Weigh yourself (and measure your waist?) weekly, that can be interesting.
Edited by MC Bodge on Thursday 28th October 10:10
Hugo Stiglitz said:
I'm not measuring my waist. Sometimes denial is a river that runs through Egypt 
https://www.bhf.org.uk/informationsupport/heart-ma...Edited by MC Bodge on Friday 5th November 10:09
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