Diet Tips To Be Followed By Badminton Players

What all nutrition tips do Badminton Players need: Badminton is a skillful, fast game which requires speed to be able to pick up an opponent’s craftiest backhand drop shot and get back in position after your reply. These sports implement sports area unit vie by men and girls, in singles and doubles competition.

As per the sports nutritionist there is a need of a nutrition advice sheet aimed at those who compete and train at a recreational level, as elite athletes have different nutritional requirements and will require customized advice.

Participation ranges from elite sports implement players coaching 20-40 hours per week, to recreational racquet players who train a few times per week or just partake in the odd game.

A player works at 80% approx of their maximum heart rate and uses both the aerobic and anaerobic energy systems. The aerobic system kicks in throughout long rallies and periods of recovery, which are part of both these sports. 

Match Day Nutrition

The format of a badminton player varies and subsequently the time and intensity of the player too. The most important factors to work are the pre-match meal, topping up during the game, staying well hydrated and finally ensuring a decent recovery snack is used.


• Fruits and vegetables – aim for a spread of colors

• Bread and cereals - Pasta, rice, low-fat noodles, starchy vegetables (kumara, potato), bread, oats, breakfast cereals • Dairy products – choose low-fat varieties including milk, yogurt, and cheese.

• Protein-rich foods – as well as lean meat, poultry (e.g. chicken), fish seafood, eggs, tofu, and pulses

• Healthy fats including vegetable

CARBOHYDRATE is that the main fuel required for players, therefore, basing your meals and snacks on healthy carbohydrate-rich foods is ideal.

PROTEIN is very important to optimize gains in lean body mass (muscle) and promote muscle recovery when exercise.

Players should aim to include protein-rich foods in their meals and snacks, like lean meat, fish and chicken, low-fat dairy products, eggs, and pulses.

Some healthy fats each day including avocado, nuts, seeds, oily fish and healthy oils can be beneficial.

FRUIT AND VEGETABLES Fruit and vegetables are excellent sources of vitamins, minerals, and antioxidants.

They are conjointly smart sources of sugar and thus create wonderful pre and post-training foods.

HYDRATION: It is essential to keep well hydrated. So intake of fluid regularly before, during and after training is important. While training using sports drinks can be a good option, as they not only assist with hydration but also provide extra carbohydrate for the working muscles.


Healthy ingestion, like exercise, remains vital within the off-season. Add additional fruit an occasional treat to your diet.

Recovery Nutrition

The temporal arrangement and quality of recovery nutrition are crucial consider any sport and badminton isn't any totally different.

As per bestsports nutritionist in Delhi Athletes should look to consume a small carbohydrate (50-70 g) and protein after completion of a match. A sandwich with egg or chicken or peanut butter filling and a sports drink, flavored milk or drinking yogurt and a fruit or recovery shakes are all good options. It is advisable that correct sports nutrition diet plan and other recovery techniques are important.

Eat to Win, Recover and Compete.”