First of all, I would like to ask all the players one question: Besides love to play badminton, what other reasons you like about playing this sport?
I can expect the answer that comes out from the mouth of most people will be: for health purpose!
But when I take a look of most of the badminton players about the diet they take, I will feel so worried to them.
Before Playing Badminton
You need to pay some attention to eating before playing badminton. You should try not to eat too much or too little. Eating too much is prone to sagging your stomach; while eating less will cause hypoglycemia.
The best time for you to replenish energy is the half an hour to an hour before playing badminton. What should you be eaten is staple food that is high in cellulose and low in glycemic.
There are two types of staple foods that you can eat before playing badminton.
1. Small bowl of oatmeal
Oatmeal is highly recommended by many health care professionals and nutritionists because it is low in calorie and high in dietary fiber. You can easily feel fullness by consuming a bowl of oatmeal before the game.
However, nowadays there is a lot of different oatmeal available on the market. How can you choose the right oatmeal for your consumption?
I would list out some of the criteria where you can use as a reference.
- Don’t choose oatmeal that is too sweet or too milky. The content of sugar in this type of oatmeal is more terrible than you think; while the milk that you taste tends to comes from unhealthy creamer.
- Don’t choose oatmeal that is having a delicate taste. This type of oatmeal is having very low whole grain fiber.
- When shop for oats, it is not necessary for you to choose full and complete oats. The oats that you choose should also be mixed with fragment and pieces of oatmeal. Such oatmeal is more original and less artificially interfered.
2. Two slices of whole wheat bread
Whole wheat bread is a low-fat carbohydrate food that can provide you with enough energy for you to play badminton.
When choosing for this type of bread, you should buy the whole wheat bread that is having the darkest color and unpalatable type. The more unpalatable, the healthier it is.
Something You Can’t Eat Before Playing Badminton
1. Don’t eat foods with high fat and oily. This is due to oily and fatty foods will stay in your stomach for a long time. This will make you feel full during the game and make you feel slow when playing the game.
2. Don’t think about supplementing energy by eating candies and snacks. For example, Snickers are junk food with high calorie, high fat, and high sugar. This will cause your blood sugar to rise sharply and then drop sharply. In some severe cases, it will cause shock as well.
Drinking water is very important. It is recommended that you drink 150ML to 250ML of drinking water or sports drink before playing badminton.
After Playing Badminton
Don’t sit and rest immediately
Squatting and resting immediately after playing badminton will hinder the blood flow to the lower extremities. This can cause fatigue to your body. For some serious cases, it can cause gravity shock.
The correct way for you to do after playing badminton is you should first adjust your breathing rhythm. You should keep a deep breath and carry out some simple relaxation exercises.
The exercises that you can do are walking slowly and do some simple stretching. By doing so, it allows your blood from the limbs to return to the heart, and this can increase the oxygen in the blood. As a result, it will restore the energy for your body and eliminates fatigue faster.
Don’t drink any cold drink
I see many of the players are drinking cold drinks right after playing badminton. Even though most of them know that it is not healthy for them to drink cold like this, but they seem to not care about it so much.
This is actually a bad habit that you should avoid. Because after exercise, the human digestive system is still in a state of inhibition and its digestive function is low.
If you are thirst-quenching and drink a lot of cold drinks, it is easy to cause gastrointestinal cramps, abdominal pain, diarrhea, and induce gastrointestinal diseases.
Therefore, it is very important for you to avoid cold drinks at all after exercising. You should replace with warm water instead.
Avoid Drinking Too Much Water
When people are sweating vigorously, the heart and lung function will reach the peak. The heart can be beating at a speed of 150 to 200 times per minute. The blood circulation speed of the human body will accelerate and the capillaries will expand.
There will be more blood flowing into muscles, joints and other organs. The amount of blood flowing into the digestive organs such as the gastrointestinal tract is relatively small. The blood vessels of the gastrointestinal tract are in a contracted state. The gastrointestinal motility is also weakened, and the secretion of digestive juice is reduced.
If you drink a lot of water at this time, it will cause the stomach to swell. A large amount of water will accumulate in the gastrointestinal tract. This will hinder the movement of the diaphragm and affect the breathing. Which will end up prolonging the time of lacking oxygen during the time for oxygen replenishment?
At the same time, it will also lower the concentration of gastric acid and affect the digestive function. The salt in the human body is consumed by a large amount of perspiration. Drinking plenty of water not only cannot replenish salt but will reduce the osmotic pressure of the blood.
This will disturb the balance of water and salt metabolism in the body and affect the normal physiological functions of the body. Water increases the amount of blood circulating, which also increases the burden on the heart. All these will cause the heart does not get enough rest after exercise. And you may end up getting a series of symptoms and illness.
For the mild situation you may get dizziness, vomiting, hallucinations, abdominal cramps; while for the severe situation, you may get coma, difficulty breathing, pause breathing, and even death.
The correct way for you to drink water is to take a small sip to replenish water in your body for two or three times. Every time you should take about 150ML to 250ML of water.
Don’t eat immediately
The nerve system of the internal organs of the human body is in a state of inhibition during exercise. At the same time, the blood of the whole body also stays in the organs, in which there is less blood remain in the internal organs. If you eating right after you finish playing badminton, this will increase the burden of the digestive organs.
Here is the diet window for everyone to practice under the common science:
The timeframe needs to supplement with nutrients after exercise, is called the sports diet window. The longer the time after finish the exercise, the smaller the window will become. And it will be completely closed after 2 hours. Which mean the nutrition must be supplemented within 2 hours after playing badminton. Our body can absorb nutrients very fast during the diet window timeframe.
After playing badminton, there are three major nutrients that you need to replenish. They are sugar, protein, and vitamins.
The first nutrient you can get from staple food like oat or rice. After the carbohydrate is digested, it becomes sugar. During exercise, the body will lose a lot of glycogen. So you need to quickly replenish the glycogen that being consumed so that it won’t exhaust your muscles.
The second nutrient that you need to supplement is protein. When playing badminton, the muscle tissue will get consumed. It is necessary for you to replenish protein in time to repair the consumed muscle tissue.
The third nutrient is vitamins. The recommended post-exercise food is bananas. Bananas can quickly replenish potassium in the body, it can relieve muscle cramps and soreness after exercise. Bananas also enrich with other vitamins and minerals which are needed by our body. Besides, bananas can also increase satiety.
Don’t take a shower after playing badminton
Taking a bath immediately after exercise can cause the insufficient blood supply to the heart and brain. If you taking a bath right after playing badminton, you will feel dizziness, nausea, body weakness, and severely induce other diseases.
Before taking a bath, you have to make sure that your body has completely transitioned from a state of motion to a state of calm. This process can be done by doing the following things:
- Wipe off your sweat.
- Replenishing water(be careful don’t drink too much water in one shot, you need to take a small sip at a time).
- Stretch after exercise.
For this calming state, due to the different physiques of different people, the relaxation process and the time of relaxation can also be different. You can observe if your heartbeat and breathing has entered into a stable state, and your body is no longer sweats.
When taking a bath, pay attention to the water temperature. As mentioned above, the water temperature cannot be too high or too low. It is best to use warm water of about 40 degrees.
After bathing, dry your body with a bath towel as soon as possible. Then put on clean and comfortable clothes. Ensure you keep your body warm without catching any cold.
Stop Smoking Habit
In addition to the fact that smoke is doing more harm than good, exercise after smoking can lead to insufficient oxygen supply and chest tightness, wheezing, difficulty breathing, dizziness, and fatigue.
Stop Drinking Habit
Our body needs more water than usual after playing badminton. At this time, drinking will make the body absorb the alcohol into the blood more quickly. This can easily damage the liver, stomach and other organs.
If you are having such a drinking habit every time after playing badminton. For long-term, you may suffer from fatty liver, cirrhosis, gastritis, stomach ulcers, dementia, and other diseases.
Drinking beer after exercise also can cause damage to our body. The alcohol will increase the uric acid in the blood, which may cause great irritation of the joints and inflammation.