Badminton is a team sport that requires higher endurance, agility, speed, and perfection in performance. So where do you think the players fetch all these from?
Training sessions are one of the primary sources where they build themselves as an established player, but diet also matters! A keen and proper diet helps the players fuel the required energy in the game field, aids in muscle recovery during the workouts and boosts endurance.
Hence, they must fuel their body with energy and nutrition by following a proper diet. So here in this blog, I'll guide you through the role of the sports nutrition and diet for the badminton players and the necessary food items to include. To stay more updated about it, read the blog till the end.
Nutritional Needs in Sports People
The following are the essential nutrients required in the diet for badminton players for an optimum performance.
Carbohydrates
Carbohydrates stand foremost in helping players obtain enough energy sources during training and competitions. They help and play a crucial role in filling the glycogen store required for athletes during peak performances. It is considered best for the players to have liquids that consist of glucose-containing liquids. Carbohydrates help you supply energy when needed and boost your body's energy levels during matches.
Best Sources of Carbohydrates
The athletes can obtain carbohydrates from
Whole Grains: Oats, Quinoa, Brown rice, Whole-wheat Bread and Pasta, Barley, and Buckwheat.
Starchy Vegetables: Potatoes, Corn, Peas.
Legumes: Beans, Lentils, Chickpeas.
Fruits: Berries, Apples, Bananas, etc.
Proteins
Proteins are best and essential for muscle repair and growth after workouts. Proteins help in recovery, reduce soreness, and support muscle development, which makes them vital for any athlete's diet. Including several protein-rich foods helps your body build blocks for optimal performance. However, players can be okay with just a normal amount of protein from natural sources rather than prefer protein shakes or powder.
Therefore, looking for the amount required for protein consumption should also be noted and taken care of as higher amounts of protein intake can cause various problems, including constant thirst, decreased appetite, diarrhoea, dehydration, the strain on the kidneys, and so on, thus look at up the amount of protein you do take up as a player or a sports enthusiasts.
Best Sources of Proteins
Plant-Based Protein
As an athlete, you can extract protein from plant sources such as,
Legumes: Beans, Chickpeas, Lentils.
Nuts and Seeds: Almonds, Pumpkin Seeds, Chia Seeds.
Soy Products: Tofu and Edamame
Animal Based Protein
Certain animal products are also good sources of proteins, including
Lean Meats: Chicken Breast and Turkey.
Fish Meats: Salmon, Tuna, and Mackerel.
Further, other protein sources include eggs and dairy products, which are considered best for your health.
Fats
Here, fats are referred to as healthy fats rather than unhealthy fats.
Fats are another essential nutrient which is necessary for the badminton players. It is because healthy fats help maintain the body's overall health and energy levels. Omega 3 fatty acids help reduce inflammation and support joint health, which is essential to prevent sports injury in badminton. During intense and long badminton games, the body uses fats for energy, especially when it runs out of glycogen. Hence, these nutrients help provide your body with energy levels during peak practice.
Best Sources of Healthy Fats
Monounsaturated Fats: Avocados, Olive Oil, Nuts
Polyunsaturated Fats: Fatty fishes such as Tuna, Salmon, Sardines, Mackerel, Seeds such as Flax and Chia Seeds, Walnuts, and Soybeans.
Other Nutrients
Apart from the three primary nutrients, other nutrients, such as vitamins, minerals, sufficient calories, micronutrients, good hydration, and proper timing for your food, are also necessary. Essential nutrients such as thiamine, niacin, riboflavin, and iron are needed for the extra calories they burn during the play. If you increase dietary electrolyte intake, it helps meet the sodium demands in your body. Potassium is also necessary in your body. To meet the needs of potassium try consuming potassium-rich foods such as bananas.
What to Eat Before and After Playing?
So, knowing which meal you must take after each session as an athlete is necessary.
Before the Sports Session
It is necessary to fuel your body with proper energy smartly, which will help you during the playing session. Try to include carbs in your diet that will continue to fuel your body's energy during the playing session. Include whole grains, quinoa, brown rice, and whole wheat bread. Also, do not forget to include protein in your diet, like dairy products, chicken, fish, tofu, beans, etc. All these help to derive maximum benefits of playing sports.
After the Session
The food you need after the badminton session is equally important as how you need it before the session. It charges your body with energy and is long-drained after continuous practice during the matches. Here, you should prioritize eating foods rich in vitamins, minerals, and healthy fats. It is because protein-rich foods are packed with amino acids that rebuild the muscles after strenuous workouts and sports training sessions; egg whites, beans, lentils, peanut butter sandwiches, or sunflowers are some of the best sources to obtain protein for your body.
Healthy Carbs are also essential to help you overcome tiredness. Add fruits, potatoes, and whole grains to help your muscles bounce back faster.
Remember to Stay Hydrated
And the last but the most important thing is staying hydrated, which is the most vital thing for an athlete. To boost your water with some energy, you can also add electrolytes that could compensate for the lost fluids from your body during the session.
Frequently Asked Questions About the Role of Nutrition and Diet for Badminton Players
Why Is Nutrition Important for the Badminton Players?
Nutrition is essential in supporting your health and recovery, increasing energy, optimizing your body's metabolic function, and preventing it from energy. It also gives your body the required endurance, strength, and speed.
What Are the Dietary Requirements for the Body?
As a badminton player, I rely on food sources such as grains, fruits, veggies, dairy, nuts, seeds, and proteins. These foods are the best energy sources and give you power during the gameplay. Relying on such healthy snacks will help you charge your body with the necessary energy.
Suggest Some of the Best Dietary Guidelines
Add as much as fruits and vegetables
Cut down on saturated fat and sugar
Stay active and have a healthy weight
Stay hydrated
Rely on higher fiber starchy carbohydrates
Being a badminton player ain't easy. You have to take care of your dietary habits and your fitness levels. Nutrition and diet are vital in shaping you as a player, along with proper training sessions.
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