Judo: the Olympic sport born from self-defense techniques

Nutrition plays a crucial role in a judoka's preparation as it is an essential source of energy, as well as being important in recovery and optimizing the athlete's performance. A balanced diet, rich in proteins, carbohydrates and healthy fats, is essential.

In addition, adequate hydration and the intake of specific nutrients before and after training are fundamental to maximizing results and minimizing the risk of injury. This can be done using sports supplementation.

The decision to take sports supplements in order to improve judo performance depends on several individual factors, such as dietary needs, training goals and general health.

In general, a balanced diet can provide most of the nutrients needed to sustain sports practice. However, in some cases, specific supplements, such as protein, creatine or vitamins and minerals, can be useful to complement the diet.

It is important to consult a qualified nutritionist or health professional to determine whether supplements are appropriate for you and in what doses they should be taken. This way you're ensuring a safe and effective approach.

To keep your energy levels high during a judo tournament, it's essential to follow some nutritional and hydration strategies:

1. Adequate hydration: Drink water regularly before and after matches to avoid dehydration, which can lead to fatigue and reduced performance.
2. Light and balanced meals: Consume light meals rich in complex carbohydrates, lean proteins and healthy fats before the tournament to ensure a constant supply of energy.
3. Food between fights: You should have healthy, easily digestible snacks with you, such as fruit, bars or energy snacks to consume between fights in order to maintain energy levels.
4. Avoid heavy foods: You should avoid fatty, fried foods or heavy meals, as they can cause gastrointestinal discomfort and impair your performance.
5. Strategic supplementation: If necessary, consider supplementing with fast-absorbing carbohydrates, such as gels or isotonic drinks, for an extra boost of energy.
6. Adequate rest: Make sure you rest properly between fights and take advantage of breaks to catch your breath and relax your muscles.

For judokas, it is essential to take care of hydration before, during and after training and competitions. We recommend drinking water regularly in small sips, giving priority to replenishing fluids lost through sweat.

In addition, isotonic drinks can be useful for replenishing electrolytes lost during prolonged exertion. Avoiding dehydration is essential for maintaining performance and preventing health problems during judo practice.

Body weight is crucial for judo practitioners, as individual competitions are divided into weight categories. Maintaining the right weight for the category is essential in order to compete fairly and avoid penalties for being overweight or underweight.

This specificity of the sport affects the diet of judokas, who need to control their calorie intake and choose foods that help maintain or achieve the desired weight.

Gradual and healthy weight loss strategies can be implemented under the supervision of professionals to ensure that the diet does not compromise the athlete's performance or health.

The different judo blows, known as "waza", are techniques used to knock down or control the opponent. Some of the main blows include:

O-soto-gari: Larger outside blow, where the judoka uses his leg to sweep the opponent's leg backwards.

Uchi-mata: Inside thigh strike, where the judoka lifts and spins the opponent on their leg.

Seoi-nage: Shoulder strike, where the judoka throws the opponent over his shoulder.

Tai-otoshi: Body knockdown, where the judoka uses his hips to knock the opponent forward.

De-ashi-barai: Advanced foot sweep, where the judoka sweeps the opponent's leg while advancing.

These are just a few examples of the many judo strikes that can be used during a fight. Each blow has variations and can be executed in different ways.

The scoring system in judo is based on the application of effective techniques during combat. There are different scores that the referees can award, depending on the effectiveness and control of the technique performed by the judoka. The main scores are:

Ippon: This is the highest score and corresponds to an instant victory. An ippon is awarded when a judoka executes a perfect technique that throws the opponent backwards onto the tatami with control and force.

Waza-ari: This is a lower score, but still significant. A waza-ari is awarded when a judoka executes a near-perfect technique that almost knocks their opponent backwards onto the tatami. However, it is missing one of the essential elements to be considered an ippon.

Yuko: This is a minor and less common score. A yuko is awarded when a judoka performs a technique that puts the opponent at a disadvantage, but it is not considered a complete projection.

Koka: This is the lowest and rarest score. A koka is awarded when a judoka performs a technique that puts the opponent off balance, but has no significant impact or control.

In addition, the referees can apply punishments, such as shido (warning), hansoku-make (disqualification) and hansoku (outright disqualification), for violations of the rules or unethical conduct during the fight. The winner is determined on the basis of the scores accumulated throughout the fight or by obtaining an ippon.