The meal should be familiar with. Do not experiment with new foods prior to competition. Eat at least hours before competition to allow time for comfortable digestion. The meal should be high in carbohydrates and low in fat, protein, and fiber. Ensure adequate fluid intake with your pre-event meal and if anxiety is a problem before an event, a liquid meal supplement can take the place of a solid meal e.
In events lasting longer than 90 minutes, you will benefit from taking fluid and some fuel carbohydrate during activity. Refuel your body with carbohydrates in the first 15 minutes after exercise and then again in 2 hours time. The amount of carbohydrate that needs to be consumed is between 50g — g. Drink water or sports drink regularly after training or competition. Athletes and non-athletes alike commonly practice vitamin and mineral supplementation.
Meal Plan for Badminton Player
Tremendous quantities of vitamins and minerals are gulped down daily to improve health and performance. Supplementation can benefit people who eliminate certain food groups from their diet such as dairy products; people who eat too few fruits and vegetables; and those who eat a majority of their daily calories from fast foods or highly processed, convenient foods. All of these individuals are eating diets void of a sufficient amount of nutrients to maintain good health.
The most common vitamin deficiencies in the diet are for vitamin B6, folate, vitamin C, vitamin E, and beta-carotene. Vitamin overload is unlikely unless an individual is consuming large quantities of vitamin-fortified foods such as breakfast cereals or large doses of a specific supplement. Eating a wide variety of foods assures exposure to the widest spectrum of nutrients without consuming too much of any single nutrient.
Vitamins obtained from the diet are preferred over supplements because natural foods contain other important nutrients or phytochemicals that are not found in supplements. Phytochemicals provide protective health and disease-fighting benefits. They are predominantly found in fruits and vegetables. If a person is nutrient-deficient because of their diet, then they should consume a better diet. Vitamin and mineral supplementation can improve sports performance only in those athletes with a true deficiency. Taking more than the body needs will not enhance performance.
Concentrate on consuming wholesome healthy foods instead of pills. The supplement should not exceed the recommended dietary allowances RDA or adequate intake AI for vitamins and minerals. Overload may occur if the supplement contains many times the recommended amount. Choose products produced by nationally known manufacturers and those with the initials UPS United States Pharmacopoeia on the label.
Reputable manufacturers often have strict quality control procedures and will more likely provide a reliable product. It may help them to ward off their hypertension without medicines and even if they are needed, only fewer amounts are required.
Eating Habits
Playing badminton conditions and strengthens the heart muscle besides reducing hypertension and keeping blood vessels from clogging as we have seen earlier. Even people with pre-existing heart disease can benefit by playing badminton within their endurance levels under medical supervision and advise. Moreover, the existing fat deposits are also mobilized to produce energy while playing badminton. But for achieving optimal weight loss, it has to be combined with diet modification as well.
Osteoporosis is a troublesome problem especially in the elderly and women after menopause.
It occurs because the bones loose their density due to complex interactions between the body hormones, bone forming and bone dissolving cells. Individuals with osteoporosis can easily sustain fractures because of reduced bone strength to withstand stress and injury. Osteoporosis can be prevented or delayed by playing badminton, as physical activity is one major factor that prevents osteoporosis, irrespective of your age and sex. Another to add to the list of health benefits of badminton, especially for regular players, is reduced incidence of cancers like cancer of the large bowel and cancer of breast.
It helps ward off depression, anxiety, stress and increase self-esteem. Been inspired to start playing? Your email address will not be published. Save my name, email, and website in this browser for the next time I comment.
The Badminton Game Plan
Taking into account their dominance in sport it would be arrogant not to consider nutritional practices of Asia as well, and pinpoint the major differences between eastern and western diet. Many Asian people used to live in rural areas, in villages or on farms where they grew their own food. Many of them still have limited access to supermarkets and shops where a processed and refrigerated food can be bought.
The major component of the diet in rural areas is grain, especially rice. Many households grew it by themselves and there is even an interesting statistics for the year in China — the rural households consumed an average amount of kilograms of grain per person, and only 42 kg of that quantity was bought. The typical Asian rural diet tends to be a way richer in fibers and carbohydrates, and is lower in fats than a typical western diet. In Asia, in the mornings, people often eat porridge for breakfast, or millet gruel. A common choice is also salted vegetables, eggs — fried or boiled, soybean milk, twisted deep-fried dough cakes and sticks.
For lunches and dinners people tend to eat boiled noodles, steamed rice as a major food accompanying it by vegetables and smaller amounts of protein contained in chicken, fish, eggs and meat. The usual way to prepare meals is by stir- frying the components with soy sauce, salt or a little sugar.
An average rural Asian resident consumes about grams of grain daily, and in case of rice, it equals to a daily amount of about grams of carbohydrates.
What Are The Best Foods To Consume Before Playing Badminton? - Playo
That amount of carbohydrates alone produces kilocalories. The Asian population generally has a high intake of fibers and complex carbohydrates and very low intake of sugar and fats, making cancer and coronary heart diseases relatively uncommon in Asian countries. In addition to that, the diet based on high intake of carbohydrates is very much suited for athletes who are subject to intensive training programs.
However, in their effort to enhance intake of nutrients and proteins, many Asian athletes fall into the common traps of western diets, which may lead to increased amount of cholesterol and excess fat. Despite the growing urbanization trend, the diet of Asian people is still heavily based on carbohydrates, which should be a food of choice for all the athletes. Protein intake is still very important, so Asian athletes include additional amounts of high quality proteins into their diet. Western athletes, in contrast, rely on greater quantities of less nutrient enhanced proteins, which often contain only a few essential fats and nutrients and are often displacing some valuable carbohydrates from the diet.
Asian people tend to approach food as not just a fuel for their training, but also as a method of healthy living and quality life sustaining.
In order to be successful in your training it is important that you hold onto several nutritional principles, which basically can be summarized in 11 easy to follow guidelines:. If you are planning to spend the whole day outside, just make certain that you pack some portable snacks and drinks along with you. Nothing will be more beneficial for your overall body condition and the results you can achieve in Badminton as assuring a regular daily intake of carbohydrates. Choose such food as porridge and cereals, pasta, rice, starchy vegetables, fresh, dried or canned fruit, as well as dairy products — yoghurt, milk, cheese etc.
Pay attention on a bad effect these drinks may have on your dental health and make sure that you rinse your mouth regularly with water. Avoid protein-rich additives and use food such as fish, lean meat, liver, low fat diary and legumes. Fats should not be completely eliminated, just limited. They will supply your body with a wide range of vitamins much needed for better absorption of carbohydrates, proteins and fats. These vitamins will also serve as a protection against diseases and will help you to recover from difficult training and matches. Therefore for example, every food plate should consist of one half to two thirds of food rich with carbohydrates and one third of protein rich foods.
Fat should only be contained in the little that remains. Ideal are fruits or dried fruits, scones, fruit bars, unbuttered popcorn, low fat yoghurt, plain biscuits, etc. Eat the snacks between the meals and after your training to help recovery of your muscles. It will make your diet interesting and will increase your chances to get in the wide range of the required nutrients.
You should bring along at least one bottle of cool, refreshing fluid to your training, which can easily be topped up. Longer training sessions might require you to use carbohydrate fluids, such as sports drinks or glucose-based powder which is added to water. If you are excessively losing water through sweating, consider intake of some sodium rich salty snacks or sports drinks.
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Absolutely avoid fluids that contain caffeine or alcohol, as they will even further encourage your body fluid loss. You should eat a light carbohydrates-rich meal which is easy to be digested. You can take a bowl of cereals with some low fat yoghurt, toast with honey, fruit, etc. Around half an hour after the match, you should have a small snack of around g of carbohydrates along with some fluid, as well as a small quantity of lean proteins.
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Food, Fuel, Drinks, Diet, and Serious Badminton Players
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