7 Day Meal Plan for Badminton Players

While practice sessions are an important part of a badminton player’s life, he/she should not ignore the importance of a balanced diet. Diet for badminton players can affect many aspects of a player’s health and efficiency on the court. It's a critical determinant whether or not you're going to have a cold on the match day, whether you're missing training or competing through injury, whether you lack concentration and power levels during practice and more. This is why we, at Decathlon, have curated a 7 day diet plan for badminton players.

nutrition and diet for badminton player

Getting the Basics Right

Before considering how to use sports nutrition to enhance your badminton game, it is necessary to take some time (and effort) to ensure that the fundamental diet is balanced and that it offers all the essential nutrients needed for optimum health and efficiency. To get to the specifics of sport nutrition, many athletes want to skip the fundamentals of nutrition, but taking short cuts is like painting on rotten wood!

Your diet composition should consist of predominantly carbohydrate, about 60% of total energy, about 15% protein, and the rest as fat.

What is the right nutrition for badminton players?

Carbohydrates, proteins, and fats are the three most important components of a diet, according to the food chart. The most important thing nutrition provides a badminton player is energy, so a player's diet should consist of 60% carbohydrates, which are a rich source of energy. Then there's 15% protein and the rest is fat. Read on to learn more:

Role of Carbohydrates, Protein and Fat in the Body


carbohydrate for a day or two before the competition, which will replenish glycogen storage to an optimal level. It allows you to better withstand the event by supplying you with the needed glucose through the glycogen breakdown during play. It is also easier to drink glucose-containing drinks between playgrounds during the rest period and prevent fructose-containing drinks. This is because fructose has to be transformed into glucose to be used by the body, which requires time to habituate the person to low blood sugars and fatigue. Your stomach may also be disturbed by fructose.


Badminton players, contrary to common belief, require very little extra protein to preserve their health than the general population. The increments can usually be obtained by diet alone. There is no need for protein dietary supplements. Overenthusiastic consumption of protein leads to continuous thirst, dehydration, reduced willingness to eat food, loose motions, and added stress on the kidneys, in addition to adding to training costs.


Sodium demands can be met among electrolytes simply by raising their dietary quantities during competitive days. The indiscriminate consumption of salt tablets can trigger vomiting sensation, vomiting, and stomach bloating owing to salt water retention, thus affecting the output of the player. Similarly, by frequently including potassium-rich foods such as bananas, extra potassium requirements can also be encountered with diet alone.

Vitamins and minerals should be optimally acquired by diet. Badminton players need vitamins such as thiamine, riboflavin, niacin, and iron-like minerals to use the extra calories they need while playing. It is necessary to obtain these vitamins and minerals by including new fruits, vegetables, greens, eggs, etc. in their diet.

Water should be consumed in sufficient quantities before, during, and after play, ideally in the quantities necessary to quench the thirst of the player. It is incorrect to drink too much water on the assumption that it can reduce thirst and enhance fitness as it can lead to water poisoning. Similarly, drinking too less water is also a misplaced idea, thinking it can slow the game by bloating the stomach.

15 Foods that All Badminton Player Should Take.

There are tons of badminton foods that have good vitamins and micro nutrients. In a totally natural manner, you can increase your performances! Healthy badminton food benefits include elevated energy levels, detox, avoidance of hunger, better outcome, and healthier mind and body.

Here's a list of 15 best badminton players foods, bookmark them and schedule a healthier badminton life.

  1. Almonds – Enables Less Fatigue

This is one of the top badminton players' most famous groceries. Rich in healthy fats, when the opponent is hard, it allows a good player to tire less. Almonds are the simplest to carry among all badminton foods. During the match, you can take even small portions.

Almonds are rich in E and B2 vitamins, biotin, manganese, phosphorus, fibers, molybdenum, copper, and manganese. Almonds also have a beneficial impact on your heart.

  1. Banana – The Concentration Booster
banana - potassium rich food

It is an outstanding vitamin K source that raises the concentration and coagulation. Top badminton players need to remain focused on the game for a very long period of time! 

Banana is an excellent source of B6 and C vitamins, manganese, potassium, copper and biotin. Banana has low-glycemic index carbohydrates that are very popular with elite athletes. Badminton matches are well known to last. It's very inexpensive and can be carried in your backpack. During the game, you can even eat about a quarter of banana every 15-20 minutes.

  1. Salmon – Your Eyesight Turbo Engine
salmon - omega 3 food

Salmon is an excellent way for good fats, proteins and vital calories to enter. But there's a big secret – badminton food needs to be high in fatty acids from omega-3. Salmon has the highest amount of it! 

Omega 3 contributes to healthy heart, skin, and vision. In order to be able to return difficult smashes, the finest badminton players need world-class eyesight and reaction time. Salmons can rapidly take you to the top!

  1. Poultry Lean Meat – For Muscle Building
muscle building food

Protein's primary advantage is muscle building. But between matches players need to recover rapidly, and that's where it comes first! 

Preparation is very simple–it can be cooked, roasted, fried or sautéed. It can be mixed with different fruits and vegetables. Toned poultry meat affects your blood, bones, cartilage, joints, and hormones positively.

  1. Kale – Multi-Functional Booster
kale - functional booster food

You will likely be amazed with this sort of badminton food. But don't be confused!

The healthiest thing you can do for your body is green leafy vegetables. Kale contains vitamins K, A, C, B1, B2, B3, B6 and E. It is also rich in fibers, magnesium, iron, phosphorus, calcium, potassium, manganese, copper. Kale's impact is anti-inflammatoryand anti-cancer. It is useful for cardiovascular assistance, digestion and detoxification of the body. Top badminton players need iron-made hearts. This wonderful vegetable will surely assist you get it!

  1. Egg – Your Protein Source
egg - protein rich food

For professional badminton players, this doesn't sound like a nice decision. But there is an interesting fact– there is about 6 grams of protein in a chicken egg! It's a great way to get your body back after a lengthy game!

The protein of high quality decreases the feeling of satiety and increases your physical performance. One egg includes 13 vitamins and minerals that are vital! It includes A, B2, B5, B12, D, and E vitamins.  Iron, iodine, biotin, choline, folic acid, phosphorus, and selenium are minerals that are present in an egg. It has heart and eye health advantages, which is one of badminton's most critical variables.

  1. Dairy milk – Your Bones Strengthen Weapon
dairy milk - strenghtens the bones

There are many types of milk, but for badminton food, dairy milk is the most appropriate. It includes calcium that the human body can readily absorb. It impacts your bones and teeth favorably. Have you seen how many times after difficult smashes top badminton players land on their feet? Did you see how powerful the impact force is when the player hits the floor? Dairy milk reduces the likelihood of fracture and extends your career.

  1. Garlic – The Blood Purifier
garlic - blood purifier food

Good badminton players must first position their health. If you forget about small stuff, your career will not last. Garlic purifies your blood, prevents heart problems, protects against cold and flu, and avoids infection with bacteria. Over the season, a good player may play more tournaments. 

Garlic is one of the most affordable ways to heal your body. It includes manganese, potassium, co-operation, calcium, iron, phosphorus, selenium, fibers and B1, B6 and C vitamins.

  1. Dark Chocolate – Instant Calories
dark chocolate - good calorie intake

There may be too many calories in dark chocolate, but you forget that badminton food needs to be mobile. You have the option of carrying it in your bag. Make sure you're taking 5 grams of dark chocolate mixed with water between the sets. You will prevent the sensation of hunger, and in less than 15 minutes dark chocolate may be in your blood stream.

There are two rules–don't eat too much and don't bring it more than 10 minutes before physical activity starts. Simple sugars rapidly boost the glycemic index–only use it between the sets for fast electricity. Dark chocolate includes substantial quantities of fibers, magnesium and iron.

  1. Potato – The Energy Booster
potato - startch food

A good source of starch has always been cooked potatoes. Taking it more than 2 hours before the game provides excellent energy rates. You should not consume French fries and chips as it has too much salt. Cooked potato includes vitamin B6, vitamin C, nutritional fibers, copper, magnesium, phosphorus and potassium.

  1. Fruit Yogurt – The Best Combination
fruit yogurt

No, it's not the same sort of badminton food as a Greek or regular yogurt! There's a hidden thing–a fruit addition. Each fruit has its own health advantages that can assist you to rank high. Raspberry, apricot, strawberry and kiwi are the most common flavors.

You have an option–take 300 milliliters of yogurt and cut half of kiwi (any other fruit you can mix). Put it in the bottle smoothly and drink it in the contest. There are numerous advantages– it's mobile, you can take tiny quantities of the sets, you can mix yogurt and fruit health advantages and many more!

  1. Broccoli – Vitamin and Energy Bomb
energy booster

Broccoli is the ultimate energy and vitamin bomb that is best suited to any athlete. Not only does it have tons of health impacts, it also includes nearly all micronutrients! It includes A, B1, B2, B3, B6, C, E and K vitamins. Nearly every mineral–chromium, phosphorus, manganese, choline, sodium, copper, magnesium, zinc, iron, calcium, selenium–is present. Broccoli includes fatty acids of omega-3 that have antioxidant impacts. Broccoli may well be the healthiest food for badminton!

You can cook it, fry it, or even roast it, and when you want, you can eat it. Broccoli keeps you saturated for a long moment.

  1. Brown rice – Increase Your Stamina
stamina building food

Long-grain, cooked brown rice is a very common badminton food. In the contest, you can quickly bring a bowl or two brown rice. It includes manganese, selenium, copper, phosphorus, magnesium, and vitamin B3. Brown rice offers more energy than white rice if consumed 120 minutes or more before the game. Brown rice enhances an athlete's metabolism, helps heart function, vision, and avoids issues with breathing and exhaustion.

To win the tournaments, top badminton players need infinite endurance. Brown rice can accomplish this objective!

  1. Kidney Beans – Best Source of Protein
kidney beans - protein rich

Kidney beans canned or cooked are a world-class energy source, complete of proteins. If you expect a very hard game, this sort of badminton food is a excellent option. It is one of the finest plant sources of protein. It includes molybdenum, copper, phosphorus, manganese, protein, iron, potassium, and magnesium. Make sure kidney beans are eaten at least three hours before the game as protein requires time to spread within the human body.

Kidney beans provide incredible power levels while at the same moment stabilizing blood sugar. It favorably impacts your heart, retains your memory, and during sports exercise reduces heart problems.

  1. Greek Yogurt – The Workout Recovery Food
greek yogurt

Many of you may be wondering why we can't just take a regular yogurt? One hundred milliliters of Greek yogurt includes 15-20 grams of protein, while a standard yogurt of one hundred milliliters includes only about 9 grams. You must also be warned that too much yogurt can also lead to issues with digestion.

7-Day Diet Chart for badminton players 

Day 1:

  • Breakfast: Natural Muesli with fresh fruit and skimmed milk/yogurt.
  • Lunch: Whole Grain bread rolls or wrap filled with hummus and salad ingredients.
  • Dinner: Lean meat and vegetable stir-fry with rice or noodles.

Day 2:

  • Breakfast: Whole Grain toast with poached eggs, tomato, spinach and a glass of fruit juice.
  • Lunch:  Pasta/rice with tuna/chicken and vegetables.
  • Dinner:  Spaghetti Bolognese with salads.

Day 3:

  • Breakfast: Oats and a piece of fruit or a glass of fruit juice.
  • Lunch: Pulses with chapati.
  • Dinner:  Fish and wholegrain bread with salad.

Day 4:

  • Breakfast: Smoothie with reduced-fat milk/yoghurt, fruit & honey.
  • Lunch: Ham & Cheese Roll/sandwich + fruit.
  • Dinner: Bowl of cereal + reduced-fat milk + fruit.

Day 5:

  • Breakfast: Toast/crumpet/muffins + spread + yoghurt.
  • Lunch: Brown rice with kidney beans.
  • Dinner: Pasta + tomato-based sauce + dinner roll.

Day 6:

  • Breakfast: Waffles with eggs or fruit salad and low-fat yogurt.
  • Lunch: Noodles made with starchy vegetables like potatoes and sweet potato. 
  • Dinner: Egg curry with brown rice or chapati.

Day 7:

  • Breakfast: Pancakes with honey/syrup or idli with peanut chutney and sambar.
  • Lunch: Roll or sandwich with banana filling.
  • Dinner: Khichdi with vegetables.

Badminton player diet doesn’t have to be tough as one of those weight-loss diets. When you are training or practising, make sure you follow the above badminton player diet or another diet chart for badminton players prescribed by a trainer/Doctor.

After training, you need to make sure that you eat right to make the most out of your training session. By eating healthy and nutritious food, you’ll also boost the recovery process and pump yourself up with the energy required for your next match. You can also take supplements for the faster recovery process but do not take them without consulting a nutritionist.

Post Training Foods that will boost your Game.

  1. Fluids

Water is the simplest and most ignored fluid one should drink post-training. During your training sessions, you’ll lose a lot of water content in the form of sweat. This is why it is important to regain that water content by drinking water or other fluids like juice or energy drinks. 

  1. Nuts

Nuts are one of the best foods for badminton players. Handful of nuts like almonds, walnuts, and peanuts will help you regain your energy after the match. Nuts are also rich in Vitamin E, B vitamins, and healthy fats. They also have a beneficial impact on your heart. 

Almonds are even the best option when it comes to carrying something healthy during the match as you can just keep them in your pockets. 

  1. Proteins

Diet for badminton players is incomplete without proteins. It is important to eat food that has a lot of protein content in it as it speeds up the recovery process. Food such as peanut butter sandwich, sunflower seeds, lean meat sandwich, whole-wheat bread with lettuce and tomato, and egg whites are some of the good options that are rich in protein.

  1. Calcium

We all know that calcium is good for your bones, but did you know it also benefits muscle functions? You need calcium to properly contact your muscles, so it’s important to consume food like yogurt, fat-free milk, and low-fat cheese.

  1. Carbohydrates

Healthy carbs can greatly help those tired muscles. Carbohydrates replace your glycogen stores that would have been used during the game. They can be replaced with simple carbohydrates like more sugary carbs, like sports drinks, sweets, fruits as these are quickly absorbed by the body.

One should include the food mentioned above in the diet plan for badminton players.

When you are on the court, it is inevitable to have few injuries. The only thing to worry about is that those injuries should not slow you down. Therefore it’s important to include foods, in the diet chart for badminton players, that will help with the recovery process. 

Eat to Recover - Training day diet for Badminton Players

Below is the list of food that you can eat if you want to recover fast from those injuries.

  1. Protein-rich foods

After an injury, when the injured part is immobilized, it leads to a decline in strength and muscle mass. This is when a protein-rich diet can minimize this loss and help prevent inflammation. Include meat, fish, poultry, tofu, beans, peas, nuts or seeds in the diet of badminton player to speed up the recovery process.

  1. Fruits and vegetables rich in Vitamin C

Vitamin-C rich foods can help your body produce the collagen that's required to rebuild tissue after an injury. It can also help prevent excessive inflammation. Eat fruits like kiwi, papaya, broccoli, berries, and green leafy vegetables that have vitamin C oxidants and anti-inflammatory properties. 

  1. Omega 3 fatty acids

Fats found in foods like walnuts, fish, flaxseeds, chia seeds are known to have anti-inflammatory properties that can help speed up the recovery process. Also, it is advisable to limit your intake of omega-6 fats.

  1. Zinc-rich foods

Zinc is made up of components like enzymes, proteins, and many other components needed for wound healing and growth and repair of tissues. Therefore, when you want to heal from an injury, include foods like meat, fish, shellfish, pulses, seeds, nuts and whole grains. 

For badminton players, or for any player, it is important to keep hold of those cravings and avoid food that might slow them down or are unhealthy for them.

What are food items avoided during sports competitions? Foods to Avoid

Badminton Players should stay away from the flowing foods/drinks:

  • Junk foods

Junk foods are always a big no as we all know they are deep-fried or made of unhealthy carbs or unsaturated fats that are not only bad for your weight but your immunity as well. 

  • Alcohol or other drinks that contain a lot of sugar content

Always stay away from alcoholic beverages as they affect your liver, cause dehydration, and hangover. Even cold drinks and other non-alcoholic beverages contain a lot of artificial flavours and colours that are bad for one’s health. Replace these drinks with water, green tea, or any other tea.

  • Soda

Soda is made of artificial sweeteners, artificial flavour, and has zero nutritional value. With almost 10 teaspoons of sugar per 12-ounce soda can, you raise your caloric intake. You may also lose your appetite for healthier foods because you will feel full. 

Now that you know the list of food one should avoid, take them off to improve your diet for badminton players.


Yes, taking on all 15 badminton foods every day is certainly not a simple task. Just make sure you frequently and continuously bring them on as it will in the long run will surely affect your badminton abilities. When it comes to preparing a badminton diet, there are several factors that badminton players have to consider. You may have the finest equipment in the world, but if you don't eat a well-balanced, nutritious diet, you're not providing yourself with the best fuel, and you're unlikely to get the results you want on the court. We hope this article has helped you to better understand what to eat before a badminton match and how to improve stamina for badminton.

Till then, keep playing!!

Frequently Asked Questions

1. How can I increase my stamina for badminton?

  • Running
  • Sprinting
  • Skipping
  • Leg exercises
  • Zig-Zag drills
  • Ladder drills

2. Can we take protein after badminton?

Yes, in most of the cases. However, you should only use Whey Protein Supplement or some other hygienic and branded supplement if you are able to.

3. What diet can be given during a break from the match to a badminton player?

To speed up the recuperation process, a badminton player's diet should include meat, fish, poultry, tofu, beans, peas, almonds, and seeds. Vitamin C-rich meals can aid in the production of collagen, which is needed to repair tissue after an injury.

4. What should I drink after badminton?

Still, water reigns supreme. During exercise, carbonated drinks can induce bloating and upset stomach. Keep it out of matches and training sessions. Carbohydrates, a primary source of energy, are provided by sports drinks.

5. How can I increase my stamina for badminton?

Maintain a healthy diet by avoiding high-fat and high-sugar items. Daily cardiovascular activity is recommended. Ask a buddy to hit several regions at the same time with multiple shuttles and attempt forehand and backhand, round the head, and so on. Agility is improved by quickly shifting your feet sideways to and from the lines. Running over an extended period of time, such as 2 kilometres or more. All of these products will help you maintain your stamina when playing singles.

6. Which drink is good for badminton players?

To sustain energy levels and delay the onset of exhaustion when playing badminton, we recommend drinking a reasonable amount of honey water, made according to your personal taste and physical state.

7. How can I get instant energy in badminton?

If you're going to play badminton in the morning, make sure you have a carb-rich breakfast. Foods that give an initial rush of energy, such as oats, channa, and non-oily masala dosa, are ideal for starting the day. Before a game, stay away from fatty and sugary meals.

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