Nutrition for Young Athletes

Proper nutrition is crucial for young badminton players. It fuels performance, supports growth, and aids recovery. Here's what parents and junior players need to know about sports nutrition.

Energy Requirements

Young athletes have higher energy needs than sedentary children. Badminton players need adequate calories to support their training, matches, and normal growth. Never restrict calories without medical supervision.

Pre-Training Meals

Eat 2-3 hours before training. Good options include:

• Whole grain toast with peanut butter and banana
• Brown rice with dal and vegetables
• Oatmeal with fruits and nuts
• Whole wheat pasta with lean protein

During Training

For sessions longer than 60 minutes, consume:

• Water every 15-20 minutes
• For sessions over 90 minutes: sports drinks or fruit juice diluted with water
• Quick energy from bananas or energy bars if needed

Post-Training Recovery

Within 30 minutes after training, consume:

• Protein for muscle repair (eggs, chicken, paneer, dal)
• Carbohydrates to replenish energy (rice, roti, fruits)
• Plenty of water to rehydrate

Daily Nutrition Balance

Carbohydrates (50-60%): Whole grains, fruits, vegetables
Protein (15-20%): Lean meats, eggs, dairy, legumes
Fats (25-30%): Nuts, seeds, ghee, olive oil

Hydration

Dehydration severely impacts performance. Encourage young players to drink water throughout the day, not just during training. Aim for pale yellow urine as a hydration indicator.

Foods to Limit

• Sugary drinks and excessive sweets
• Fried and heavily processed foods
• Caffeine-containing beverages

Supplements?

Most young athletes get all nutrients from a balanced diet. Supplements are rarely necessary and should only be used under professional guidance. Focus on real, whole foods first.

Remember, every young athlete is different. Consult with a sports nutritionist for personalized advice tailored to your child's training schedule and goals.