Integrative Nutritional Strategies for Performance, Recovery, and Weight Management in Taekwondo

Taekwondo is a high-intensity, intermittent, weight-category combat sport requiring repeated explosive actions, rapid decision-making, and effective recovery between bouts. These demands, combined with congested competition schedules and weight-management requirements, make nutrition important for both performance and athlete health. This narrative review provides an evidence-informed synthesis of nutritional strategies relevant to taekwondo performance, recovery, and weight management by integrating available taekwondo-specific evidence with findings from comparable combat sports and established sports nutrition guidelines. Particular attention is given to energy and carbohydrate availability, protein intake, hydration and electrolyte balance, selected ergogenic aids, nutritional periodization, and safe weight management. The review also proposes an applied integrative framework illustrating how nutrition may influence interacting physiological, neuromuscular, cognitive, and recovery-related processes. A key limitation is the scarcity of taekwondo-specific intervention studies, meaning that several practical recommendations are necessarily extrapolated from comparable combat sports and broader athletic populations. From an applied perspective, nutritional priorities should include maintaining adequate energy and carbohydrate availability, supporting recovery through appropriate protein and fluid-electrolyte intake, and adopting gradual, individualized weight-management strategies that minimize dehydration, low energy availability, and Relative Energy Deficiency in Sport (RED-S) risk. Overall, nutritional strategies in taekwondo should be individualized and aligned with training load, competition demands, recovery needs, and weight-management goals. Further taekwondo-specific experimental studies are needed to refine these recommendations and strengthen sport-specific nutritional guidance.