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.
TRAINING DIET:
• 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.
Off-season
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.”
