Badminton Player - Diet and Hydration Chart

Posted by BadmintonScholar on Mon Dec 28 2020

Badminton Player - Diet and Hydration Chart

Badminton Player

Diet and Hydration Chart

Diet is the sum of food consumed by a person or other organism. Badminton players should aim to have a healthy balanced diet. The important factor of Badminton Player performance is maintaining a diet that provides enough energy, fluids and reserves so the body can recover quickly and perform optimally.

Diet is essential for a badminton player,

To identify the components of diet

To select appropriate food and nutrition that provide a source for each of the components of diet

To know the exact nutritional for pre, during and post-competition and training


Water is essential to life and performs many functions in the body, including

  1.     assisting in the transport of substances around the body
  2.     providing an environment where many chemical reactions can occur
  3.     helping to expel waste products from the body in both urine and solid waste
  4.     regulating temperature
  5.     lubricating joints
  6.    In order to perform optimally, drink water or isotonic drinks prior to, during and after competition. Isotonic sports drinks are useful as they contain sugars (carbohydrate) and salts in similar concentrations to the body itself. This aids rapid absorption into the body.


Dehydration is a major contributor to loss in performance and in extreme circumstances can be damaging to your health. Helpful tips include,


 “You should drink 1.5 x litres what you have lost in bodyweight/kg. For example, if you lose 1 kg, you should drink 1.5 litres to replace this.”

Fluid Intake Guide




10 years old

45 min before sport


Every 20 minutes during sport


After sport

500+ ml

15 years old

45 min before sport


Every 20 minutes during sport


After sport

1000+ ml


 Protein builds blocks of organs, muscle, skin and hormones.

Sources:  All type of Fishes,

Eggs, Almonds, Chicken Breast, Oats, Cottage cheese, Yogurt, Milk, Broccoli, Lean Beef, Tuna fish, Pumpkin seeds.

When: Within one hr of post training or competition, Avoid rich protein food before training or competition, On Regular Balanced Meal

Carbohydrate are foods converted into glucose, which is a main fuel of our body.

· Potatoes, Corn

· Beetroot, Orange

· Rice, Bread, Cereal

· Milk Yogurt

· Beans

· Oat Meal, Pasta

When: 2 to 4 hrs before Training or Competition, Within one hr of post training or competition


build strong bones, teeth

Convert Food into energy, Controlling Body fluids

Sources: Meat, Cereals, Nuts, Fruits, Vegetables, Dairy Foods

When: On regular Balanced Meal


Eating a well-balanced diet help to get the nutrients for proper function of Body.

Sources: Fruits, Vegetables, nuts and sea-food are rich sources of many vitamins.

When: On regular Balanced Meal


assists in nerve conduction and supports a healthy immune system

Unsaturated Fats Sources

Fish, nuts, seeds and oils from plants. salmon, trout, herring, avocados, olives, walnuts and liquid vegetable oils

When: Limited consumption on regular balanced meal



Pre Competition/ Training

During Competition/Training

Post Competition/Training

Eat extra carbohydrate and drink plenty of fluid in the 24 hours before competition.


If possible, aim to have last meal 3-4 hours before competing, with a snack 1-2 hours before.


Avoid high protein, fat or high fibre foods that will take longer to be digested in the stomach.


Little and often:

·        Fruit

·        Fruit juice/sports drinks

·        Cereal bars

·        Honey/jam sandwich


If a longer wait between matches:

·        Yoghurt or milk

·        Lean meat/cheese Sandwich


Don’t try new things during competition – get used to them over a period of time in training.


Maintain regularly fluid intake

(water / isotonic drinks).

Snacking in the first hour after finishing exercise will help in recovery by:

·        repairing damages tissues

·        (protein);

·        replacing fluid lose


·        replacing energy stores

·        (carbohydrate);

·        protecting the immune system (carbohydrate)


Examples of good recovery

snacks would be:

·        Bowl of cereal or cereal bars with drink of milk.

·        Milkshakes.

·        Banana.

·        Yoghurt.

·        Lean meat sandwich.

·        Dried fruit and nuts.

·        Water or isotonic drinks make sure you drink.