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Healthy Badminton Diet: Food to Boost Your Game & Energy

Plate with a keto diet food. Cherry tomatoes, chicken breast, eggs, carrot, salad with arugula and spinach. Keto lunch. Top view

A healthy badminton diet should be rich in carbohydrates, protein, and healthy fats, and provide plenty of fluids. Here is a sample meal plan for a badminton player

Breakfast :

  • Oatmeal with berries and nuts
  • Whole-wheat toast with avocado and eggs
    Whole-wheat toast with avocado and eggs
  • Greek yogurt with fruit and granola


  • Salad with grilled chicken or fish

  • Whole-wheat wrap with hummus and vegetables

    Whole-wheat wrap with hummus and vegetables

  • Lentil soup with whole-grain bread

Dinner for Healthy Badminton Diet:

  • Salmon with roasted vegetables

    roasted salmon steak in cast iron pan served with mashed potato

  • Chicken stir-fry with brown rice
  • Vegetarian chili with black beans and corn

Snacks for Healthy Badminton Diet:

  • Fruit
  • Nuts and seeds
  • Yogurt
  • Whole-wheat crackers


  • Water
  • Sports drinks
  • Milk

This is just a sample meal plan, and you may need to adjust it based on your individual needs. It is important to talk to your doctor or a registered dietitian to create a personalized meal plan that is right for you.

Here is a chart that breaks down the macronutrient content of a badminton diet:

Nutrient Percentage
Carbohydrates 60-65%
Protein 15-20%
Fat 20-25%

As you can see, carbohydrates are the most important macronutrient for badminton players, as they provide the energy needed for intense activity. Protein is also important for muscle repair and growth, while healthy fats help to regulate hormone production and provide energy.

It is important to note that these are just general guidelines, and your individual needs may vary. You may need to adjust your intake of each macronutrient depending on your training intensity, age, and gender.

Here are some additional tips for eating a healthy badminton diet:

  • Eat regular meals and snacks throughout the day to keep your energy levels stable.
  • Choose whole, unprocessed foods whenever possible.
  • Drink plenty of fluids, especially before, during, and after exercise.
  • Be sure to include a variety of fruits, vegetables, and whole grains in your diet.
  • Limit your intake of processed foods, sugary drinks, and unhealthy fats.

Eating a healthy diet can help you to improve your performance on the court and reach your full potential as a badminton player.

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Healthy Badminton Diet: Food to Boost Your Game & Energy

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