Posted on Mon Dec 28 2020
Badminton Skills and their nutrition support
Each sport has its own set of required skills. To be successful in badminton a player needs to possess skills like good balance& coordination, short reaction time, high strength and power, endurance and flexibility.
On court badminton specific drills and training will help build up these skills but for optimal performance, it needs to be supplemented with off-court nutrition training.
Balance & Coordination
Proper balance and the right coordination help players execute better shots and move around the court more efficiently
Proper balance and the right coordination help players execute better shots and move around the court more efficiently. Resveratrol is known for the array of health benefits that it offers including improving balance and coordination. It helps fight against motor skills and cognitive decline. Foods source for resveratrol are blueberries, cranberries, grapes, and peanuts. Resveratrol supplements too are available in the market but let your nutritionist decide whether or not you actually need it.
For fast reaction times, proper brain functioning is important and nutrition plays a significant role in it
Badminton players test each other’s skills through exchanging a range of shots. They only have enough milliseconds to decide on their next move or predict the one. It is a game of margins and how quickly one reacts to a challenge can mean the difference between an average performance and a winning performance.
For fast reaction times, proper brain functioning is important and nutrition plays a significant role in it. Foods rich in DHA fatty acids are essential to calm the brain and improve reaction time. Walnuts, Mustard seed oil & Fish like mackerel and tuna are high in DHA fatty acids.
Zeaxanthin, a nutrient that is found in eggs, broccoli, spinach, and corn helps in speeding up the reaction time. The right amount of zeaxanthin dosage is crucial to get the maximum benefit and the requirement will be different for different players. The reason why you should stop copying the diet of your fellow player and identify what actually your body needs. Visit a nutritionist as he/she will be able to guide you better.
Nuts and seeds are a powerhouse of energy and help you build strength
The right hand and leg strength are essential for a badminton player. Strength in hands will allow a player to hit those powerful smashes. Legs strength is vital for faster footwork as a player needs to perform quick moves to play a wide range of shots. There are several foods that offer various nutritional benefits while also improving the athlete’s strength. Nuts and seeds are a powerhouse of energy and help you build strength. It contains magnesium, zinc, fiber, protein, and healthy fats. Red meat is loaded with protein, iron and Vitamin B 12 which help strengthen the muscles. Curd gives us calcium, an essential mineral for bone building. It also boosts inner strength through proper sleep& rest as it helps the body to generate serotonin & melatonin. Spinach, Banana, and Broccoli are the other foods that help increase strength and power.
Processed foods contain refined sugar and do not offer any nutritional benefits. Refined sugar intake can cause energy spikes in the body which can damage muscles and slow down the recovery process
Players cannot be certain of the length of the match. They might need to stay for longer periods on the court during long rally game. The intensity of the games will also differ. Without proper endurance levels, players will be exhausted easily during the match, handing the advantage to the opponent.
Eating the right food will actually help to naturally increase the body's stamina. Sweet potatoes ensure a steady flow of nutrients. Cherries are high in antioxidants which help reduce inflammation and eases muscle pain. Moringa leaves are a great superfood. It provides all essential amino acids and high amounts of Vitamin A, iron, potassium. It helps boost stamina and speeds up recovery. Sprouts, coconut oil, turmeric are the other endurance-based food. Processed foods contain refined sugar and do not offer any nutritional benefits. Refined sugar intake can cause energy spikes in the body which can damage muscles and slow down the recovery process. Athletes should avoid processed foods and refined sugar for better endurance.
Speed & Agility
It is believed that banana; a staple food in the Jamaican diet is the reason why their sprinters/runners are so fast & agile
Badminton players require making quick movements across the court. They accelerate, decelerate, stabilize, and frequently change directions to play a shot. Right food choices coupled with training can help improve speed & agility. Beetroot is king of foods when it comes to increasing speed and agility. Beetroots are rich in natural nitrates which allow the body to produce nitric oxide and increase the blood flow, allowing athletes to use oxygen more efficiently. A lot of athletes don’t like to eat beetroot. But remember “Athletes have no taste buds”. Learn to eat for performance and not for taste buds. You can eat beet in salads, drink a beet juice or make a beetroot halwa. Bananas are a good source of simple carbohydrates which the body can swiftly and efficiently convert into fuel to provide much-required energy. It also contains potassium, an electrolyte that helps maintain fluid balance in the body and prevents dehydration. It also provides antioxidants, Vitamin B6 and fiber. It is believed that banana; a staple food in the Jamaican diet is the reason why their sprinters/runners are so fast & agile.
60-70% of our body is made up of water. So if athletes are not hydrating properly their muscles will be dehydrated this leads to inefficient movements and cramps
Flexibility is another important aspect of badminton. Flexible players will be able to easily cover a large part of the court. They comfortably will be able to execute lunging movements. There are some nutrition secrets that can help improve flexibility. Include anti-inflammatory foods in your diet like spinach, walnuts, berries, oranges and mackerel (fish) which is high in omega 3 fatty acid. Inflammation in the body makes the muscles sore & stiff which hampers flexibility. Avoid processed and high sugary foods as they can cause inflammation in the body. Connective tissue health is important for supporting a flexible body and it requires the right collagen dosage. Berries & Broccoli helps in producing collagen in the body. Collagen supplements are also an option but should only be taken under the supervision of a nutritionist. 60-70% of our body is made up of water. So if athletes are not hydrating properly their muscles will be dehydrated this leads to inefficient movements and cramps.
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Body Composition & Weight Management
A lot of athletes while trying to lose weight actually without realizing losses out on muscles. Their appearance might deceive them into thinking that they are fitter but they have become weaker.
Body composition consists of both muscles and fat distribution in the body. A lot of athletes while trying to lose weight actually without realizing losses out on muscles. Their appearance might deceive them into thinking that they are fitter but they have become weaker. At QUA Nutrition clinic we do body composition analysis for athletes and it tells us about lean muscle mass and fat mass in the body. This gives us a clear picture of areas to improve upon and help us to individualized nutrition plans to cater to a specific need. Two individuals might have the same height, weight, BMI and still, their requirements will be different (Refer to picture below). Hence no Google diet or colleagues/friends advice will be of help unless you discover what works for your body and learn to eat accordingly.
Just as these badminton skills, Nutrition too is a skill which athletes need to learn, train and execute. Your coach teaches you, educates you on the court, similarly the nutrition coach teaches and educates you during counseling. Once you learn the art of eating for performance, you can implement the learning throughout your life.
Please note all above shared nutrition advice is generalized in nature which might or might not be beneficial for you. For effective results, it is advised to a customized nutrition plan.
Wondering where you can get the body composition analysis test done? We do the test at QUA Nutrition clinics. Visit here for more details on the clinic location https://quanutrition.com/Contact.html. Refer to this article and get this service complimentary. Call 9743430000 or visit www.quanutrition.com