Every dedicated athlete knows that what you eat is directly related to how you perform. And things are no different in the case of badminton.

Professional badminton players are very cautious about what they eat before a game as it determines the quality of their performance. And whether you’re a beginner, intermediate, or professional level badminton player, it’s important that you learn what to eat before playing a match.

Remember the old adage – You are what you eat. So if you eat fatty, oily foods before a game, that’s how you’ll feel – stuffed and bloated.

When To Eat?

Digestion is the most energy-consuming process in the body. So if you eat too close to a match, you’re sure to feel lethargic, and your movements will slow down. So it is advisable to eat a meal at least 2-3 hours before a training session or serious match.

This way, the food will digest by the time you step onto the court, and your body will feel strong and energetic.

What To Eat?

Before any sporting activity, it is imperative that you stock up on energy reserves so you can perform optimally. And to do this, you’ll need to consume a lot of carbohydrates.

If you’re playing badminton in the morning, make sure that your breakfast is rich in carbs. Foods like oats, channa, and a non-oily masala dosa are the perfect way to start the day as they provide an instant burst of energy. Avoid eating fatty and sugary foods before a game as these are difficult for the body to digest and will weigh you down.

oats

If you’re looking to perform your best, consider turning to an all-fruit diet before you play badminton. Fruits like bananas, oranges, grapes, watermelon, and papaya are packed with the necessary nutrition needed to push your body during a game or training session.

And as an added bonus, fruits are easily digested by the body and have a high-water content.

Limit Meat Intake

no meat before playing

While most websites recommend eating lean meat or chicken prior to a game, try to stay away from animal products altogether before playing badminton. Meat is extremely difficult to digest and makes you feel sluggish and lazy. Your body needs to work overtime in order to absorb the necessary nutrients from the meat, and this can adversely affect your performance during the game.

Hydration

glass of water

For those of you who find it difficult to eat before a game, drink a thick vegetable or fruit juice prior to training as this will provide a burst of nutrition and refresh your body.

It’s important to drink lots of water before a game and keep sipping on water during and even after the game. This will prevent lactic acid build-up and keep your muscles refreshed and in great shape.

Post-Game Meal

After you’re done with your training session, it’s important to fuel your body with the right nutrition so it can recover properly. You need to eat healthy carbohydrates to replace all the glycogen lost during physical activity.

It is also advised that you consume protein-rich foods, as they are rich in amino acids which rebuild muscles tissue that gets damaged during the game.

Be Disciplined

Be disciplined enough to eat a healthy diet before you play badminton, because what you put into your body will determine its output. So if you want to perform your best, give your body the best fuel it can get.

Also read: How To Take Proper Care Of Your Badminton Racket?

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Arjun Thomas

I'm a full time bboy and content writer. I love travelling and I'm dedicated to a vegan lifestyle.

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