The influence of nutrition is much wider than the badminton game itself. Nutrition can affect many elements of our health and efficiency. 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, concentration and power levels during practice, and more.
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.
Role of Carbohydrates, Protein and Fat in the Body
It's better for you to consume less carbohydrate and more fat and protein in the days preceding a competition. The glycogen stores in the liver are depleted. Then you can go for an increase in 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 Badminton Foods All Badminton Players Should Take
There are tons of badminton foods that have good vitamins and micronutrients. 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.
- 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.
- Banana – The Concentration Booster
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.
- Salmon – Your Eyesight Turbo Engine
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!
- Poultry Lean Meat – For Muscle Building
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.
- Kale – Multi-Functional Booster
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!
- Egg – Your Protein Source
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.
- Dairy milk – Your Bones Strengthen Weapon
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.
- Garlic – The Blood Purifier
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.
- Dark Chocolate – Instant Calories
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.
- Potato – The Energy Booster
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.
- Fruit Yogurt – The Best Combination
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!
- Broccoli – Vitamin and Energy Bomb
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.
- Brown rice – Increase Your Stamina
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!
- Kidney Beans – Best Source of Protein
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.
- Greek Yogurt – The Workout Recovery Food
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.
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.