players are usually advised low fat diet. Too much dietary fat will cause weight gain which may impair peak performance. The primary sources of fats such as lard and margarine should be avoided by players. These are very harmful for the heart and overall health. Unsaturated fatty acids that are present in vegetable oils must be ideally used. Some of the best ones include olive, canola, safflower, sunflower and rice bran oil.
Fluids
A badminton player should aspire to stay well hydrated. His aim should be to drink just the right amount of fluids. Too little or too much can be a problem. The player should drink small sips of water before, during and after a game in order to play well. Health experts recommend energy drinks that contain electrolytes such as sodium and potassium.
The Key is to Minimize your FAT intake
It is important to steer clear from intake of junk food items such as chocolates, chips, biscuits, doughnuts, full cream dairy products, samosas, pies, chicken skin, fatty meats, oils, margarine, cream, mayonnaise etc.
Must Haves for Badminton Players:
Eat 2-4 Fruit and Vegetable Servings in a Day
Fruit and vegetables provide you with a range of vitamins and minerals needed to release the energy from carbohydrates, fats and proteins. These vitamins and minerals are also required to protect you against diseases and help you recover from heavy training sessions and matches.
Portion Control
Each plate of food must comprise of about 1/2 to 2/3rds of carbohydrate-rich foods. It should also contain 1/3 Portion rich foods. The remaining (little amount) should be dedicated to fat.
High Carbohydrate Snacks
The idea is to go for high carbohydrate less fatty snacks such as fruit or dried fruit. You can also go for muffins or scones prepared from bran, special fruit bars, water ices, provita, hot cross buns, raisin bread etc. Other things that can be added to the diet include unbuttered popcorn, sports bars, low fat pretzels, marshmallows, plain biscuits (Maries), low fat yoghurt or frozen yoghurt. Low fat milk drinks are also suitable as snack choices. The best time to indulge in snacks is right between meals and after training. Having snacks after training or playing a match aids recovery.
Include Variety
You should add a variety of foods to your diet. This is important to increase your chances of deriving a wide range of nutrients you require for playing the tournament.
A Special Fluid Plan
This is especially important before, during and after training/tournaments. You need to bring at least 1 bottle of fluid containing cool and refreshing fluid to practices and tournaments. The bottle can be topped up as desired. The body need may vary between 500 and 800 ml/hr depending on body size, temp etc. Make sure you continue to drink after the match to make up for further fluid losses during the recovery period.
In case, the training sessions or tournaments are long and intense, you may use carbohydrate drinks such as sports drinks, glucose polymer powders, etc. Sports drinks/salty snacks provide sodium and so should be encouraged if sweat losses are high. Drinks that contain caffeine or alcohol should be avoided as this will encourage further fluid losses.
Tournament Diet Tips
Players should strictly avoid new dietary strategies on the day of a tournament.
2 Hours Prior to a Match
You should consume a light, easy-to-digest carbohydrate-based meal.
Examples:
• Cereals with low fat milk
• Cereals with yoghurt
• Toast with honey
• Fruits
• Pasta (don’t use creamy topping)
• Sports bars
• Low fat chicken and rice
• Cornflakes and low fat milk
• A sandwich (using low fat cheese/ham/chicken)
No Appetite Diet
If you have no appetite or if you are unable to tolerate solid food, have a liquid meal supplement. Add a carbohydrate drink along with this meal. You should also carry on with fluid intake as recommended above.
After
Fluids
A badminton player should aspire to stay well hydrated. His aim should be to drink just the right amount of fluids. Too little or too much can be a problem. The player should drink small sips of water before, during and after a game in order to play well. Health experts recommend energy drinks that contain electrolytes such as sodium and potassium.
The Key is to Minimize your FAT intake
It is important to steer clear from intake of junk food items such as chocolates, chips, biscuits, doughnuts, full cream dairy products, samosas, pies, chicken skin, fatty meats, oils, margarine, cream, mayonnaise etc.
Must Haves for Badminton Players:
Eat 2-4 Fruit and Vegetable Servings in a Day
Fruit and vegetables provide you with a range of vitamins and minerals needed to release the energy from carbohydrates, fats and proteins. These vitamins and minerals are also required to protect you against diseases and help you recover from heavy training sessions and matches.
Portion Control
Each plate of food must comprise of about 1/2 to 2/3rds of carbohydrate-rich foods. It should also contain 1/3 Portion rich foods. The remaining (little amount) should be dedicated to fat.
High Carbohydrate Snacks
The idea is to go for high carbohydrate less fatty snacks such as fruit or dried fruit. You can also go for muffins or scones prepared from bran, special fruit bars, water ices, provita, hot cross buns, raisin bread etc. Other things that can be added to the diet include unbuttered popcorn, sports bars, low fat pretzels, marshmallows, plain biscuits (Maries), low fat yoghurt or frozen yoghurt. Low fat milk drinks are also suitable as snack choices. The best time to indulge in snacks is right between meals and after training. Having snacks after training or playing a match aids recovery.
Include Variety
You should add a variety of foods to your diet. This is important to increase your chances of deriving a wide range of nutrients you require for playing the tournament.
A Special Fluid Plan
This is especially important before, during and after training/tournaments. You need to bring at least 1 bottle of fluid containing cool and refreshing fluid to practices and tournaments. The bottle can be topped up as desired. The body need may vary between 500 and 800 ml/hr depending on body size, temp etc. Make sure you continue to drink after the match to make up for further fluid losses during the recovery period.
In case, the training sessions or tournaments are long and intense, you may use carbohydrate drinks such as sports drinks, glucose polymer powders, etc. Sports drinks/salty snacks provide sodium and so should be encouraged if sweat losses are high. Drinks that contain caffeine or alcohol should be avoided as this will encourage further fluid losses.
Tournament Diet Tips
Players should strictly avoid new dietary strategies on the day of a tournament.
2 Hours Prior to a Match
You should consume a light, easy-to-digest carbohydrate-based meal.
Examples:
• Cereals with low fat milk
• Cereals with yoghurt
• Toast with honey
• Fruits
• Pasta (don’t use creamy topping)
• Sports bars
• Low fat chicken and rice
• Cornflakes and low fat milk
• A sandwich (using low fat cheese/ham/chicken)
No Appetite Diet
If you have no appetite or if you are unable to tolerate solid food, have a liquid meal supplement. Add a carbohydrate drink along with this meal. You should also carry on with fluid intake as recommended above.
After
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