Diet for Badminton Players

badminton courts with players competing; shuttlecocks in the foreground
Close-up of two badminton birdies in a badminton court. (Image: Viktor Čáp/iStock/Getty Images)

Badminton might not be as popular as tennis or racquetball, but it takes a lot of endurance, ability and strength to play the game. An important consideration for athletes who play this sport is maintaining a diet that provides enough energy, fluids and reserves so the body can recovery quickly and perform optimally.

Eating Habits

TatapadukoneAcademy.com recommends eating regularly and incorporating snacks to maintain energy reserves. Each meal should include a carbohydrate and protein, with a minimum of fat. Eating a variety of foods helps ensure you're getting most of the nutrients you need.

Managing Weight

TopEndSports.com advises badminton players to eat a low fat diet rich in good carbohydrates to maintain a healthful weight. Eating foods with healthful nutritional values and avoiding empty calories will help you not gain weight and maintain your energy level during a match.

Preparing for a Tournament

A couple of hours before a badminton match, eat a light, carbohydrate-rich meal such as pasta and vegetables, chicken and rice, or a couple of protein bars. If eating a meal is not tolerable, a liquid shake will suffice.

Hydration and Recovery

Because badminton is played primarily indoors, the temperature and humidity is usually warm to hot, so athletes will lose a lot of fluids through sweating. Drink more fluids before, during and after playing to assist the body in recovery and avoid losing valuable nutrients. Drinking carbohydrate or sports drinks that are high in glucose and eating salty snacks immediately following a match will help rehydrate and refuel the body. Eating a meal with protein and carbohydrates shortly after will help the recovery process and maintain good health.

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