Posted on Mon Dec 28 2020
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
HYDRATION
Water is essential to life and performs many functions in the body, including
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 | ||
Age | Time | Volume |
10 years old | 45 min before sport | 150-200ml |
Every 20 minutes during sport | 75-100ml | |
After sport | 500+ ml | |
15 years old | 45 min before sport | 300-400ml |
Every 20 minutes during sport | 150-200ml | |
After sport | 1000+ ml |
SOURCES OF DIET COMPONENTS
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 | Minerals build strong bones, teeth Convert Food into energy, Controlling Body fluids Sources: Meat, Cereals, Nuts, Fruits, Vegetables, Dairy Foods When: On regular Balanced Meal | Vitamins 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 | FAT 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, DURING AND POST COMPETITION/TRAINING DIET CHART
PRE, DURING AND POST COMPETITION/TRAINING DIET CHART | ||
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 (hydration); · 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. |