Badminton Nutrition

[azabaz_ipoh]

Yes this is fine. The hot cold therapy is just to increase the circulation to the area you are treating. By all means use an ice pack and heat bag.

As for sore muscles (DOMS) you can prevent this by low to moderate intensity stretching. Stretching or a gentle massage of the muscles helps rid hydroxyproline and other waste products that result from exercise-induced microtrauma. BUT DO NOT over stretch as this can cause microtrauma!!

As for the nutritional side, Whey protein and amino acids are also a great way to help with DOMS

Hope this helps

Nutrioutlet

thank you very much you have been very helpful.

[Loh]

Noooo problem.

I am trained with the ISSA as a CFT. I have worked as a personal trainer, coach and nutritional advisor for 4 years. I have trained and coached many sorts of athletes from Powerlifters to Fitness Athletes (all at world class levels) and have advised from a nutritional background lots of other sports also. I have also been a world class athlete myself and have won national and international titles in the strength and fitness arena.
I am now working as a nutritional and sports supplementation advisor for a web based supplementation shop and love giving advice and help to anyone wanting to improve their chosen sport.

I also am the owner and founder of Mobile Fitness and have written very successful training and nutritional programmes for people all over the world in many different sports.

I am here if you would like advising about your diet and off season training.

Hope this helps

Nutrioutlet

Oh how glad to know you're here at last to help us!

Interesting that you mentioned being a world-class athlete yourself.
Mind giving us more details to motivate the younger athletes here to greater achievement and how you did it?

[chris-ccc]

I wanted to start a nutritional section for anyone wanting assistance with their diet......

ANY person playing ANY sport can benefit from a diet that is right for them. There are many ways that someone playing Badminton can benefit from correct nutrition......

I can answer any questions that you have regarding diet, nutrition and sports supplementation.

Please feel free to ask ...

.
Hi nutrioutlet,

Many players get cramps while playing Badminton.

What do we need to feed our body so that we get less cramps occurring ?

Cheers... chris@ccc

.

[flyingfox]

.
Hi nutrioutlet,

Many players get cramps while playing Badminton.

What do we need to feed our body so that we get less cramps occurring ?

Cheers... chris@ccc

.

i always get leg cramps while playing badminton..and just heard from someone that "Salt is essential for the prevention of muscle cramps"...

so..100plus .. H-Two-O may help

[extremenanopowe]

I also bought those amway tablets from my customer. Strong as hercules.. balance meal I guess.

[Gollum]

What do we need to feed our body so that we get less cramps occurring?

Hi thrice-smiling Chris.

When playing sport, likely causes of muscle cramps include inadequate oxygenation of the muscle (i.e. muscular exhaustion), cold, and low blood salt levels.

Two of these are easy to fix: cold and salt. If you are playing in a cold hall, wear warmer clothes. If you are getting dehydrated, add a pinch of salt to your water or use a rehydration drink (which contains salt).

When the cramp is due to muscular exhaustion, however, it's a sign that your fitness is simply not adequate for the intensity/duration of the exercise.

[nutrioutlet]

Hi thrice-smiling Chris.

When playing sport, likely causes of muscle cramps include inadequate oxygenation of the muscle (i.e. muscular exhaustion), cold, and low blood salt levels.

Two of these are easy to fix: cold and salt. If you are playing in a cold hall, wear warmer clothes. If you are getting dehydrated, add a pinch of salt to your water or use a rehydration drink (which contains salt).

When the cramp is due to muscular exhaustion, however, it's a sign that your fitness is simply not adequate for the intensity/duration of the exercise.

This is all very good advice. Cramps can be caused by lack of vitamins and minerals (not just sodium, but potassium and vitamin D). Taking a good vitamin and mineral supplement daily may stop cramps and make your body perform for longer and at a higher level

Electrolyte drinks may help with stopping cramps also.

Eat foods that contain a large amount of potassium like potatoes, tomatoes and almonds and just for emergencies always keep a banana handy!!

Nutrioutlet

[evylgrynn]

Hi nutrioutlet,

Lots of good advice here, I had a question for you too! I generally train early in the mornings, or late at night, what are the best types of things to eat before training early in the morning? how long before/after training should we eat for best performance?

Thanks!

[chris-ccc]

"Salt is essential for the prevention of muscle cramps"...

I also bought those amway tablets from my customer. Strong as hercules.. balance meal I guess.

Two of these are easy to fix: cold and salt. If you are playing in a cold hall, wear warmer clothes. If you are getting dehydrated, add a pinch of salt to your water or use a rehydration drink (which contains salt).

Cramps can be caused by lack of vitamins and minerals (not just sodium, but potassium and vitamin D). Taking a good vitamin and mineral supplement daily may stop cramps and make your body perform for longer and at a higher level

Eat foods that contain a large amount of potassium like potatoes, tomatoes and almonds and just for emergencies always keep a banana handy!!

.
Greetings,

Thank you all for all your helpful advices.

I have already found my solution... Magnesium is for me to prevent cramps !!!

I deliberately posted this question on cramps because I believe that "Different players require different solutions/remedies to prevent cramps, IMHO".

Cheers... chris@ccc

.

[Loh]

Hi nutrioutlet,

Lots of good advice here, I had a question for you too! I generally train early in the mornings, or late at night, what are the best types of things to eat before training early in the morning? how long before/after training should we eat for best performance?

Thanks!

Yes indeed this question has troubled many young athletes.

How much of the different food types: carbohydrates, proteins, greens, sweet items, sports drinks, etc, should one consume before, during and after training. I guess, like cramps, this is a rather individual issue.

Will this formula be the same for an athlete during a tournament, especially one that may last from morning to evening? Should one eat more and when?

Take an example from the qualifiers of a Super Series who may have to play as many as three tough matches before making it to the main draw. How are they able to sustain themselves and put up an equally outstanding performance?

What should a badminton player do during the long intervals between matches? Apart from the intake of food and drinks, how could he motivate himself to prepare for the next match?

I'm sure your experience as a world-class athlete will be very useful, nutrioutlet.

[volcom]

Hi Nutrioutlet, I am just querying do you think it's okay to take creatine supplement before going for a weight-gym session as it helps you do more reps etc? What are the benefits and negatives of taking creatine?

Thanks much appreciated

[Loh]

This article is reproduced from :

Sydney 2009 World Master Games 10-18 October 2009

http://www.2009worldmasters.com/Eati...-/default.aspx

Eating to Recover

What should I eat and drink and how much should I consume to ensure my body recovers quickly and efficiently after exercise? This is an important question for anyone who takes part in regular exercise. As we grow older we need to ensure we give our bodies the best opportunity to fully recover from the strain of physical activity.

Everyone, from the well-drilled and talented professional athletes to the majority of us who play sport simply for fun, can benefit from a good nutritional recovery plan.

Regardless of the amount of planning or fluid intake during exercise some dehydration from sweat loss and depletion of the body's energy stores will occur.

Whether you're keen to get back into training as quickly as possible, have to compete the next day or even later the same day, or just don't want to fall asleep at the desk, there are a number of steps you can take that will speed up your body’s recovery post exercise.

When:

Perhaps the most important part of nutritional recovery is knowing exactly when to eat and drink after exercise. It is recommended that eating and drinking after exercise and competition should be done as quickly as possible. Research suggests that carbohydrates consumed within two hours of the completion of exercise restores energy levels more quickly and more thoroughly.

What:

For that initial carbohydrate kick post physical activity keep a few pieces of fruit (like banana) and a bottle of water or sports drink handy. If you're well organised, have some carbohydrate replacement mixture ready. It is important you don’t consume any fats that will slow down the passage of both fluids and carbohydrates to your muscles.

A regular meal should still follow the initial post-exercise snack within the timeframe discussed above. Again, the meal should be high in carbohydrates and low in fats.

Protein is a great option as it will enhance carbohydrate uptake by the body, improving the replenishment of energy stores. Pasta or rice dishes with lean meat, poultry or fish-based sauces are a perfect choice.

Fluids:

There is no disputing the importance of hydration before, during and after exercise. Every kilogram of body weight lost is a litre of sweat lost. Weighing-in before and after exercise will give a very good estimate of fluid losses and as a guide try drinking between one and 1.5 litres of fluid for every kilogram of weight lost.

Steer clear of alcohol post-exercise until you've replaced the lost fluids. Alcoholic and caffeinated drinks will only increase your dehydration and slow the body’s recovery.

[nutrioutlet]

Oh how glad to know you're here at last to help us!

Interesting that you mentioned being a world-class athlete yourself.
Mind giving us more details to motivate the younger athletes here to greater achievement and how you did it?

Hello Loh

Set yourself a specific goal. Your goal is the most important part of being a success in my opinion.

When I focus on my goal everything else falls into place. Be positive at all times and enjoy every step that you take

Nutrioutlet

[nutrioutlet]

Hi nutrioutlet,

Lots of good advice here, I had a question for you too! I generally train early in the mornings, or late at night, what are the best types of things to eat before training early in the morning? how long before/after training should we eat for best performance?

Thanks!

It really does depend on your body what and when you eat before training. I would try and test different times and foods to see what suits you best. 30 minutes to 1 hour before a training session is normally best.

Eating for some very early can be difficult so taking an energy drink with you is a good idea. I would suggest something like oats and milk as this is slow releasing and will give you good energy over a good couple of hours. Anything in the complex carbohydrate catergory will help your training, and don't forget to renourish yourself after your training is finished.

Hope this helps

Nutrioutlet

[nutrioutlet]

.
Greetings,

Thank you all for all your helpful advices.

I have already found my solution... Magnesium is for me to prevent cramps !!!

I deliberately posted this question on cramps because I believe that "Different players require different solutions/remedies to prevent cramps, IMHO".

Cheers... chris@ccc

.

Yes Chris, i agree

Magnesium deficiency is also a reason for cramping, again, taking a multivitamin and mineral with your breakfast is always a good way to ensure that your cramps are avoided

Nutrioutlet

[nutrioutlet]

Yes indeed this question has troubled many young athletes.

How much of the different food types: carbohydrates, proteins, greens, sweet items, sports drinks, etc, should one consume before, during and after training. I guess, like cramps, this is a rather individual issue.

Will this formula be the same for an athlete during a tournament, especially one that may last from morning to evening? Should one eat more and when?

Take an example from the qualifiers of a Super Series who may have to play as many as three tough matches before making it to the main draw. How are they able to sustain themselves and put up an equally outstanding performance?

What should a badminton player do during the long intervals between matches? Apart from the intake of food and drinks, how could he motivate himself to prepare for the next match?

I'm sure your experience as a world-class athlete will be very useful, nutrioutlet.

Hello again Loh

In my sport we would have to sustain energy from 10am until maybe 4pm, having a different event every hour or so (our events took a long time to set up) so keeping motivated, relaxed and energised was something we just had to do! Personally i listened to Enya music alot to keep my pulse rate down, drank water, took vitamins, minerals and carbohydrates across the day to make sure I was at my peak in every event. Kept extremely relaxed and happy and waited until the event to explode!

This is also what I would suggest for any badminton player entering something like the super series. Keeping calm between tournaments is essential as you will spend little calories and save your energy and mental focus for the actual tournament.

Replenishing your body with amino acids, vits and mins, water, creatine ect... will keep your body working to its peak and replace anything lost in the match.

Again, always think about the goal. Not about how you will get there! Being positive and seeing yourself as the winner and BELIEVING IT, is highly important for those who want to succeed!

Hope this helps

Nutrioutlet

[nutrioutlet]

Hi Nutrioutlet, I am just querying do you think it's okay to take creatine supplement before going for a weight-gym session as it helps you do more reps etc? What are the benefits and negatives of taking creatine?

Thanks much appreciated

Hello Volcom,

In a word - Yes!

Creatine is used in just about every sport there is. Why? Because for most people it works and is totally legal!! Creatine taken before, after and sometimes during your training session or match, can help your endurance levels and replenish the creatine phosphate* in your ATP stores* It also helps repair broken down muscle tissue, can improve mental focus, stamina and build lean muscle mass.

The only negatives I have heard about creatine is that some people do not feel any effect from it. I believe that this may be due to their body not being very responsive due to an unhealthy diet ect... I also heard that it can give some people a poorly tummy, although this again is only found in very few people. I would suggest taking 5g a day for anyone wanting to start supplementing with creatine. But remember to enough water for your bodyweight and activity level!!

*Creatine phosphate is a high energy phosphate molecule that is stored in cells and can be used to immediately resynthesis ATP.
*Adenosine Triphosphate: The body's energiser. An organic compound present in muscle fibres that is broken down through a variety of enzymatic processes. The resultant spark of energy released stimulates hundreds of microscopic filaments within each cell, trigering muscle contractions.

Hope this helps

Nutrioutlet