Judo Nutrition Guide

For Judokas Who Want To:

• Cut weight safely without losing power
• Build muscle without jumping weight classes
• Stay strong and energized all year

✅ What’s Inside

• Clear daily meal plans for:
  • Off-season maintenance
  • Competition prep
  • Weight loss phases
  • Muscle gain phases
• Food lists & grocery guide
• 10 easy, high-protein recipes
• Macronutrient targets explained simply
• Strategies to avoid extreme weight cuts
• Tips to keep energy high for training

What It Helps You Achieve

✔ Maintain explosive strength—even during cuts
✔ Fuel hard training and fast recovery
✔ Keep weight stable between competitions
✔ Understand why each nutrition step matters