Meal Plan for Badminton Player

Badminton is more commonly played at recreational level, but there are a number of players who play at advanced level who require optimum nutrition to maximise their game.

Whether you're an advanced player or you just enjoy it at recreational level, playing can involve a lot of energy, so a well structured nutrition programme will help you keep fit and full of energy for a long game. Good nutrition will also help lengthy concentration, in order to maximise your skill potential. In addition, regular cardiovascular exercise is also advised to maximise performance.

Here's a sample meal plan for an active badminton player could follow for a typical training day:

Porridge made with 80g oats + 250ml skimmed milk
2 slices granary bread, toasted + olive oil based spread + natural crunchy peanut butter
250ml fresh fruit juice
4-5 oatcakes with low fat soft cheese / quark
Item fruit
Sandwich made with granary bread + olive oil based spread with lean ham/chicken or large mackerel fillet
100g mixed nuts, seeds & dried fruit
Mixed salad
Low fat, low sugar yoghurt
4-5 oatcakes with low fat soft cheese / quark
100g mixed nuts, seeds & dried fruit
Badminton practice / cardiovascular exercise
Sip plenty of water or electrolyte replacement sports drink throughout
Immediately post exercise
25g whey protein powder + 25g dextrose in water
Evening Meal
Lean fillet steak or chicken breast or fish + herbs to taste
Boiled new potatoes or basmati rice or dry roasted sweet potatoes or wholewheat pasta
Loads of vegetables
Low fat, no added sugar yoghurt
1 hour pre-bed
100g cottage cheese / quark / low fat natural yoghurt
Item fruit
Small handful mixed nuts & seeds

This plan utilises slow released low glycaemic carbohydrates to help provide a sustained energy intake for training sessions. The above plan provides sufficient levels of all nutrients. However, the plan is merely a general guide, and portion sizes should be adapted to suit yourself; remember men will generally require larger portions than women! You must eat a variety of different meats/fish, complex carbohydrates, fruit and vegetables every day, and drink plenty of water.

Plans for people with illness or medical conditions in no way should override advice provided specifically for you by your doctor, clinical dietitian or other clinician. We advise that you seek the advice of a suitably qualified physician before commencing any exercise regime, following any dietary or nutritional regimen or beginning the use of any dietary supplements, legal or otherwise. The information provided on the Website is intended as information only and does not constitute advice. Therefore, it must not be relied on to assist in making or refraining from making a decision, or to assist in deciding on a course of action.