Birdievents.com

Badminton is high intensity sport. It puts a heavy demand on the player’s physical capacity. The fuel source and hydration state of the player will directly determine their performance level. Here lies the importance of players consuming a
balanced diet.

Principles of a healthy diet

The most important aspect of this principle are “moderation, balance and variety.”
• always eat a variety of foods
• food should be palatable
• it should be clean, natural and fresh
• food should not contain too much fat and salt
• do not consume too much sweets / sugar
• diet should contain adequate amounts of water / fluids
• stay away from alcohol

What is an ideal meal?

3X C P F = 3 2 1
Meal Breakdown Nutritional Requirements Energy %
3 X = minimum three meals per day
C = 3 portions of Carbohydrate
Carbohydrates = 55 – 60 %
P = 2 portions of Proteins Fats = 30 – 35 %
F = 1 portion of Fat Proteins = 10 – 15 %

Hydration state of the player

Water comprises about 50-70% of a player’s body weight. It is essential to most body functions. It helps to regulate body temperature, run the energy production processes and build muscles. It carries nutrients to body parts while taking waste
products away.

Dehydration

During a match a player’s body temperature increases. The body maintains its core temperature at 37 degrees centigrade by sweating. As a result body fluids and electrolytes (minerals such as sodium and potassium) are lost. If unchecked it
will lead to dehydration and eventually circulatory collapse and heat stroke. The effect of fluid loss on the body is as follows:
Body weight lost as sweat Physiological effect
2% Impaired vision
4% Capacity for muscular work declines
5% Heat exhaustion
7% Hallucinations
10% Circulatory

A player with two percent dehydration will find that his vision will be impaired. His reaction will be slower. A 3-5% dehydration will surely affect a players ability to concentrate, loose coordination of movements, cramps, nausea, early fatigue
and exhaustion. Depending on the intensity of a match, environmental temperature and humidity a player may lose approximately 1.5 – 2.5 litres of water per hour.

Effects of dehydration

• Body loses ability to cool itself
• Lowers blood volume which cause reduced blood flow to the heart – hence affecting performance
• Causes lost of electrolytes which affects muscle’s ability to contract

How much to hydrate?

A player should take 400-600 ml before competition and 150-250 ml every 15-20 minutes during competition. The fluids must be cooler than ambient with a carbohydrate concentration of 6-8% and sodium concentration of 20 mEq/L. The
fluids should be flavored to enhance palatability. Intake of glucose containing fluid during exercise to fatigue prolongs this time by 30%.

In competition badminton players rehydrate themselves immediately after the last match. This will enhance early recovery and overcome physical and mental fatigue. Alcohol and caffeine containing drinks should not be encouraged before a match as they have a diuretic effect and result in hypohydration.

Sports Drinks

There are three types of sports drink all of which contain various levels of fluid, electrolytes and carbohydrate.

Isotonic - quickly replaces fluids lost by sweating and supplies a boost of carbohydrate. This drink is the choice for most athletes - middle and long distance running or team sports. Glucose is the body's preferred source of energy therefore it may be appropriate to consume Isotonic drinks where the carbohydrate source is glucose in a concentration of 6% to 8%

Hypotonic - quickly replaces fluids lost by sweating . Suitable for athletes who need fluid without the boost of carbohydrate - jockeys and gymnasts.

Hypertonic - used to supplement daily carbohydrate intake normally after exercise to top up muscle glycogen stores. In ultra distance events high levels of energy are required and Hypertonic drinks can be taken during exercise to meet the energy requirements. If used during exercise Hypertonic drinks need to be used in conjunction with Isotonic drinks to replace fluids.

It is important to drink fluid which can be emptied from the stomach quickly and can be absorbed through the walls of the small intestine easily.  The higher the carbohydrate levels in a drink the slower the rate of stomach emptying. Isotonic drinks with a carbohydrate level of between 6 and 8% are emptied from the stomach at a rate similar to water. Drinks containing electrolytes, especially sodium and potassium will reduce urine output, enable the fluid to empty quickly from the stomach, promote absorption from the intestine and
encourage fluid retention.

How to make your own sports drink?

Isotonic 200ml of orange squash, 1 litre of water and a pinch of salt [1g].
Mix all the ingredients together and keep chilled
Hypotonic 100ml of orange squash, 1 litre of water and a pinch of salt (1g).
Mix all the ingredients together and keep chilled.
Hypertonic 400ml of orange squash, 1 litre of water and a pinch of salt
(1g).Mix all the ingredients together and keep chilled.

What should you eat in the week before a competition?

• Consume a lot of carbohydrate to fill up your glycogen stores so that you begin your competition with a full fuel supply. This is especially important if you are competing in an endurance sport or competing in a number of heats over a
short period.
• To increase your glycogen stores , taper training during the final week before a competition and to increase carbohydrate intake.
• Eat plenty of complex carbohydrate foods. For example baked potatoes, bread or pasta.
• For the last three to four days try to eat a small meal or snack every two or three hours.
• Eat smaller portions of high-protein foods such as meat, fish and eggs.
• Keep fat intake to a minimum.

Article was quoted from J World Sports