the Match (within 30 minutes)
• Have 50-100 grams carbohydrates (250-350 ml smoothie or a liquid meal supplement) with fluid
• A little lean protein
• Platters of diced fruit
• 1/2 carton low fat yoghurt
• 2 cereal bars
• 70 grams pretzels
• 1 sports bar providing 50 grams carb
• A sandwich with a low fat filling (lean chicken, low fat cheese)
• A fruit
Understanding Supplements
Badminton players usually take supplements to enhance their energy levels and play well. These are quite helpful too. However, one needs take these under expert guidance. A trained medical practitioner or sports health expert needs to choose supplements as per the requirements of a player. The idea is to ensure safety, appropriateness and that the supplements do not contain any prohibitive ingredients.
A world class athlete’s requirements for diet and exercise are different from a normal individual. Hence, it’s important to take care of what goes into the diet and the authenticity of supplements.
The diet chosen should complement the stamina and other requirements of a player. Recommendation from a specialist is important.
Here’s a sample meal plan for an active badminton player could follow for a typical training day:
Breakfast
• Porridge consisting of 80g oats and 250 ml skimmed milk
• 2 slices multigrain toasted bread with olive oil based spread and peanut butter
• Fresh fruit juice - 250ml
• Tea/coffee
Mid-morning Meal
• 4-5 oatcakes with low fat soft cheese
• A fruit
• Drink
Lunch
• Multigrain sandwich with olive oil based spread and lean chicken
• 100 grams mixed nuts, seeds & dried fruit
• Mixed salad
• Low fat yoghurt
• Drink
For Badminton practice/cardiovascular exercise
Sip plenty of water/electrolyte replacement sports drink throughout
Immediately post exercise
• 25 grams whey protein powder
• 25 grams dextrose in water
Evening Meal
• Lean fillet steak or chicken breast or fish and herbs to taste
• Boiled new potatoes
Or
• Basmati rice
Or
• Dry roasted sweet potatoes
Or
• Whole wheat pasta
• Loads of vegetables
• Low fat yoghurt with no added sugar
• Drink
1 hour pre-bed
• 100 grams cottage cheese/quark/low fat natural yoghurt
• Item fruit
• Small handful mixed nuts & seeds
• Drink
The plan utilises slow released low glycaemic carbohydrates. This ensures a sustained energy intake required for training sessions. The above mentioned plan also provides adequate levels of all vital nutrients.
Caution:
However, the plan is merely a general guide to diet regime for Badminton player. The portion sizes should be adapted to suit a specific player’s body type, weight, stamina and playing requirements.
Men usually need larger portions than women. It is also vital to include a wide range of fish, meat, complex carbohydrates, fruit and vegetables each day. Also drink plenty of water.
Saina Nehwal’s – Diet Schedule
Saina Nehwal, one of the most accomplished athletes in Indian sports is fit and focuses on staying healthy. A vegetarian from Hissar – Haryana, Saina has successfully battled with agile and strong players from China, amongst other countries. Saina’s tenacity and grit have won her many fans across the world. Today, Saina is recognized as one of the fittest players in India.
At 22, this amazing badminton player became the first Indian to win a medal in badminton at the Olympics. Apart from rigorous training schedule, Saina has always maintained a strict, healthy diet schedule. This young athlete believes that a balanced, healthy diet plays an important role in achieving this victory.
Female badminton players must consume a lot of calories from all macro nutrients
• Have 50-100 grams carbohydrates (250-350 ml smoothie or a liquid meal supplement) with fluid
• A little lean protein
• Platters of diced fruit
• 1/2 carton low fat yoghurt
• 2 cereal bars
• 70 grams pretzels
• 1 sports bar providing 50 grams carb
• A sandwich with a low fat filling (lean chicken, low fat cheese)
• A fruit
Understanding Supplements
Badminton players usually take supplements to enhance their energy levels and play well. These are quite helpful too. However, one needs take these under expert guidance. A trained medical practitioner or sports health expert needs to choose supplements as per the requirements of a player. The idea is to ensure safety, appropriateness and that the supplements do not contain any prohibitive ingredients.
A world class athlete’s requirements for diet and exercise are different from a normal individual. Hence, it’s important to take care of what goes into the diet and the authenticity of supplements.
The diet chosen should complement the stamina and other requirements of a player. Recommendation from a specialist is important.
Here’s a sample meal plan for an active badminton player could follow for a typical training day:
Breakfast
• Porridge consisting of 80g oats and 250 ml skimmed milk
• 2 slices multigrain toasted bread with olive oil based spread and peanut butter
• Fresh fruit juice - 250ml
• Tea/coffee
Mid-morning Meal
• 4-5 oatcakes with low fat soft cheese
• A fruit
• Drink
Lunch
• Multigrain sandwich with olive oil based spread and lean chicken
• 100 grams mixed nuts, seeds & dried fruit
• Mixed salad
• Low fat yoghurt
• Drink
For Badminton practice/cardiovascular exercise
Sip plenty of water/electrolyte replacement sports drink throughout
Immediately post exercise
• 25 grams whey protein powder
• 25 grams dextrose in water
Evening Meal
• Lean fillet steak or chicken breast or fish and herbs to taste
• Boiled new potatoes
Or
• Basmati rice
Or
• Dry roasted sweet potatoes
Or
• Whole wheat pasta
• Loads of vegetables
• Low fat yoghurt with no added sugar
• Drink
1 hour pre-bed
• 100 grams cottage cheese/quark/low fat natural yoghurt
• Item fruit
• Small handful mixed nuts & seeds
• Drink
The plan utilises slow released low glycaemic carbohydrates. This ensures a sustained energy intake required for training sessions. The above mentioned plan also provides adequate levels of all vital nutrients.
Caution:
However, the plan is merely a general guide to diet regime for Badminton player. The portion sizes should be adapted to suit a specific player’s body type, weight, stamina and playing requirements.
Men usually need larger portions than women. It is also vital to include a wide range of fish, meat, complex carbohydrates, fruit and vegetables each day. Also drink plenty of water.
Saina Nehwal’s – Diet Schedule
Saina Nehwal, one of the most accomplished athletes in Indian sports is fit and focuses on staying healthy. A vegetarian from Hissar – Haryana, Saina has successfully battled with agile and strong players from China, amongst other countries. Saina’s tenacity and grit have won her many fans across the world. Today, Saina is recognized as one of the fittest players in India.
At 22, this amazing badminton player became the first Indian to win a medal in badminton at the Olympics. Apart from rigorous training schedule, Saina has always maintained a strict, healthy diet schedule. This young athlete believes that a balanced, healthy diet plays an important role in achieving this victory.
Female badminton players must consume a lot of calories from all macro nutrients
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