Diet and preperation for badminton matches.

If it's a tournament, then you have to load up on complex carbs (eg. pasta) starting a few days prior.

2-3 hrs before the game, you have to load up on simple carbs (eg. sweet potato, chinese buns, bananas, etc). But no oily greasy deep fried foods, ie. no foods that are difficult to digest prior to the game.

During the game, rehydrate with Gatorade.

Protein only needed after the matches for muscle repair.

 

Yep, buy lots of pasta, ie. spaghetti, etc.

Also, have some Power Bars on hand between games just in case you feel weak and hungry.

 

If you are not expecting to play in gruelling 90 mins singles matches then just follow your normal diet. This is because your muscles have enough energy stores.
However, for the more strenous tournaments games you need to have some carbs-loading. As the words imply, carbs-loading means you have to load more carbs into your body system than is normally possible. Just eating loads of carbs whether of the low or high glycemic index types a week before or a day before makes no difference. You will have to "load" them into your system.
There are a few techniques to "load" carbs. One method is to eat a normal diet and train lightly in the days before the games until one day before. One day before the games, do some quick and exhaustive exercise like fast sprinting for a few minutes until you feel exhausted. Then "load" yourself with lots of carbs, at about 1.2 percent of complex carbs to one kg of your body weight. If you weigh 70kg then eat 0.84kg of carbs one day before.
Do not eat anything substantial in the 2 hours before the game because this may cause you serious problems if your body is carbs-loaded.

 

you should be able to find an assortment at sportchek, they claim that they taste great and they give alot of energy.....just a suggestion..

 

plenty of threads on this issue...can do a search..
mods might want to move this thread into the Training or General Forum sub-forum?..