What to eat before and after badminton training to get the desired results?

Badminton is a high-intensity sport and easily makes you lose strength during play. However, a reasonable diet will help you fully replenish your energy before and after badminton training. You should adjust your diet to get the best results.

Some foods can help replenish energy, others work well in recovering from injury. Here are some foods you can add to your badminton pre- and post-workout diet.

Before badminton practice

Before and during badminton training, you should not eat too much because this can make you bloated and lose your flexibility. Before starting a training session, you can eat the following foods to provide enough energy for the body:

  • Whole grain toast with peanut butter
  • Fruit bread with peanut butter and jam
  • Certain fruits like apples, oranges, grapes and grapefruit
  • Half plate of pasta
  • A few slices of grain bread
  • Oat
  • Yogurt
  • Nuts and half a cup of brown rice

In addition, about 20-30 minutes before a workout, you can eat more bananas, raisins and dates to replenish energy for a long workout.

While practicing badminton

In the process of playing badminton, you should not and do not have time to eat too much. When you have a break, have a snack or drink some of the following foods:

  • Country
  • Coconut water
  • Sports drinks
  • Liquid food supplements
  • Some dark chocolate
  • Banana
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After practice

After practicing badminton, you will lose a lot of strength. At this time, replenish your body’s energy with the following foods:


Water is the most familiar drink but sometimes is “ignored” by many people after badminton practice. During training sessions or matches, you sweat a lot and that results in a lot of water loss. This is why you need to stay hydrated by drinking water or other drinks like juice or energy drinks after playing badminton.


You need to replenish the amount of water lost when playing badminton


Seeds are one of the best foods for badminton players. Nuts like almonds, walnuts, peanuts will help you regain energy after a period of intense training. They are also rich in vitamin E, B vitamins, healthy fats and have a positive effect on your heart.

The protein

A badminton player’s diet will not be complete without protein. You need to eat foods that are high in protein because they will help promote quick recovery after exercise. Peanut butter sandwiches, sunflower seeds, meatloaf, wholemeal bread with vegetables and tomatoes, egg whites are some foods that are very high in protein.


We all understand that calcium is good for bones, but did you know they also have many benefits for other muscle-related functions? Your muscles need calcium to work more efficiently. So, after a training session or competition, you should add foods like yogurt, fat-free milk and low-fat cheese to your diet.


Healthy carbohydrates have many benefits for your exhausted muscles. Carbohydrates will replace and replenish the glycogen that you have consumed during badminton training. You should look to sources of simple carbohydrates such as sports drinks, sweets, fruits because they will be absorbed by the body very quickly.

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Foods to help you recover from an injury

When practicing and playing badminton, injury is inevitable. The only thing you need to care about is not to let those injuries slow you down. Below is a list of foods that you can add to your diet to help you recover more quickly from an injury.

Protein rich foods

After the injury, you must immobilize and avoid moving the injured part. This can lead to a decline in strength and muscle mass. A high-protein diet can minimize this loss and help prevent inflammation. You can add certain foods like meat, fish, poultry, tofu, peas or nuts to your diet to speed up recovery from injury.

Protein rich foods

Protein-rich foods help limit loss of strength and prevent inflammation after injury

Fruits and vegetables rich in Vitamin C

Foods rich in vitamin C can help your body produce enough collagen it needs to rebuild tissue after an injury. It can also help prevent inflammation from getting worse. You should eat fruits like kiwi, papaya, berries and green leafy vegetables because they contain many substances with anti-inflammatory properties.

Omega-3 fatty acids

Fats found in foods like walnuts, fish, flaxseeds, and chia seeds are known to have anti-inflammatory properties and can help speed up recovery from injury. Omega-3 fatty acids offer many health benefits, but omega-6s do not. Therefore, you should limit your consumption of foods containing omega-6.

Zinc rich foods

Zinc along with enzymes, proteins and many other substances are essential components for wound healing as well as supporting tissue growth and repair. Therefore, if you want to heal quickly, add foods to your diet such as meat, fish, shellfish, beans, seeds, nuts and whole grains.

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For badminton practitioners in particular and sports players in general, it is important that you know how to control your cravings and avoid unhealthy foods. You should build a reasonable diet to help improve your health as well as your badminton playing ability.

To maintain health and healthy body, in addition to adequate nutrition for your body, you should build a scientific exercise and sports regimen. Download the increaseheightblog.com app to schedule a workout with professional coaches, check in at more than 100 clubs/gyms, or join thousands of classes with just one touch. Try and experience the wonderful thing that increaseheightblog.com brings to you.

Reference source

Diet Chart for Badminton Players – 7-Day Meal Plan https://blog.decathlon.in/articles/nutrition-and-diet-guidelines-for-badminton-players Accessed: 19/10/2020

Sports Nutrition Guidelines to be an Elite Badminton Player https://www.quanutrition.com/nutritionalfacts/sports-nurtition-guidelines/ Accessed: 19/10/2020

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