Badminton food is one of the most important links in the overall preparation of the player for the world-class events.

While you need to know how to train properly, the results of badminton players usually depend heavily on their nutrition too. Forget about the myths of players eating rice all the time and training for a whole day long.

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There are tons of badminton food which has healthy micronutrients and vitamins. You can boost your performances in a completely natural way!

Benefits of healthy badminton food include high levels of energy, detox, hunger prevention, better result, and healthier mind and body.

Here’s a list of 15 best foods for badminton players, bookmark it and plan for your healthier badminton life.

1) Almonds – Enables Fatigue Less

This is one of the most popular groceries among top badminton players.

Almonds are one of the top badminton foods! Rich in healthy fats, it enables a good player to fatigue less when his opponent is tough.

Among all badminton food, almonds are the easiest to carry – all you need is a simple plastic bag. You can even take small portions during the match!

Almonds are rich in vitamins E and B₂, biotin, manganese, phosphorus, fibers, molybdenum, copper, and manganese. Almonds have a positive influence on your heart too.

2) Banana – The Concentration Booster

It is an excellent source of vitamin K, which increases the coagulation and concentration. Top badminton players need to remain focused on the match for a very long period of time!

Banana is a great source of vitamins B₆ and C, manganese, potassium, copper, and biotin.

Banana has carbohydrates with low glycemic index, which is very popular for endurance athletes. It is well known that badminton matches can last.

It is very cheap, and you can carry it in your backpack. You can even take about one-quarter of banana on every 15-20 minutes during the match.

3) Salmon – Your Eyesight Turbo Engine

Salmon is a great way to enter healthy fats, proteins, and valuable calories.

But there is a big secret – badminton food needs to be rich in omega-3 fatty acids. Salmon is the fish with the highest amount of it!

Omega 3 leads to healthy heart, skin, and eyesight.

The best badminton players need world-class eyesight and reaction time to be able to return hard smashes. Salmons may lead you to the top quickly!

4) Poultry Lean Meat – For Muscle Building

The main benefit of proteins is muscle building. But players need to recover quickly between the matches, and this is where it comes to fore!

It is very easy to prepare – you can cook it, roast it, fry it, or sauté it. It can be combined with various vegetables and fruits.

Poultry lean meat has a positive influence on your blood, bones, cartilage, joints, and hormones. Are you even aware how many times top badminton players change the direction during the match?

5) Kale – Multi-Functional Booster

You are probably surprised with this type of badminton food. But don’t be tricked!

Green leafy vegetables are the healthiest thing you can do for your body.

Kale contains vitamins K, A, C, B₁, B₂, B₃, B₆, and E. It is also rich with fibers, magnesium, iron, phosphorus, calcium, potassium, copper, manganese…

Kale has an anti-inflammatory effect and anti-cancer effect. It is good for body detoxication, digestion, and cardiovascular support.

Top badminton players must have hearts made of iron. This lovely vegetable can help you gain it!

6) Egg – Your Protein Source

This doesn’t sound like a good choice for professional badminton players.

But there is an interesting fact – a chicken egg contains around 6 grams of protein! It is an excellent way to recover your body after a long match!

The high-quality protein reduces the feel of satiety and improves your physical performances.

One egg contains 13 essential vitamins and minerals!

It includes vitamins A, B₂, B₅, B₁₂, D, and E.  Minerals which are present in an egg are iron, iodine, biotin, choline, folic acid, phosphorus, and selenium.

It has health benefits on the heart and eye health, which is one of the most critical factors in badminton.

7) Dairy milk – Your Bones Strengthen Weapon

There are many forms of milk, but dairy milk is the most suitable for badminton food.

It contains calcium which can be absorbed easily by the human body. It affects positively on your bones and teeth.

Have you seen how many times top badminton players land on their feet after hard smashes? Have you noticed how strong the force of impact is when the player hits the ground?

Dairy milk decreases the chances of fracture and lengthens your career.

8) Garlic – The Blood Purifier

You probably want to ask are we kidding, right? Garlic, out of so much badminton food?

Good badminton players need to put their health in the first place. Your career won’t last if you forget about tiny things.

Garlic purifies your blood, prevents heart problems, defends you against cold and flu, and prevents bacterial infections. A healthy player can play more tournaments during the season.

Garlic is one of the cheapest ways to cure your body.

It contains manganese, potassium, cooper, calcium, iron, phosphorus, selenium, fibers, and vitamins B₁, B₆, and C.

9) Dark Chocolate – Instant Calories

Dark chocolate can contain too many calories, but you are forgetting that badminton food needs to be mobile. You have the possibility to carry it in your backpack.

Make sure you take 5 grams of dark chocolate between the sets, mixed with water. You will avoid the feeling of thirst, and dark chocolate can be in your blood flow in less than 15 minutes.

There are two rules – do not overeat and do not take it more than 10 minutes before the start of the physical activity.

Simple sugars increase the glycemic index quickly – use it for quick energy between the sets only.

Dark chocolate contains significant amounts of fibers, magnesium, and iron.

10) Potato – The Energy Booster

Cooked potatoes are a good source of starch. Taking it more than 2 hours before the match will provide good levels of energy.

Stay away from French fries and chips, it has too much salt. You need real badminton food!

Cooked potato contains vitamin B₆, vitamin C, dietary fibers, copper, magnesium, phosphorus, and potassium.

11) Greek Yogurt – The Workout Recovery Food

Many of you will probably ask why can’t we simply take a regular yogurt?

One hundred milliliters of Greek yogurt contains 15-20 grams of protein, while one hundred milliliters of a regular yogurt contains only around 9 grams.

A tough workout or sports should take it as one of your “secret sauce“.

You need to be warned because too much yogurt can lead to digestion problems.

12) Fruit Yogurt – The Best Combination

No, this type of badminton food is not the same as a Greek or a regular yogurt!

There is a hidden thing – an addition of fruit. Every fruit has its own health benefits which can help you climb high in rankings!

The most often flavors are raspberry, apricot, strawberry, and kiwi.

You have an alternative – take 300 milliliters of yogurt and cut one half of kiwi (you may combine any other fruit). Put this smooth in the bottle and drink it in the competition.

You can also find a detailed recipe here. If you prefer video, you can see below video.

There are various benefits – it is mobile, you can take small amounts of the sets, you can combine health benefits of yogurt and fruits and many others!

13) Broccoli – Vitamin and Energy Bomb

Broccoli is an ultimate vitamin and energy bomb which is the most suitable for any athlete. Not only it has tons of health effects, but it contains almost all micronutrients!

It contains vitamins A, B1, B2, B3, B6, C, E, and K. Almost every mineral is present – chromium, phosphorus, manganese, choline, potassium, copper, magnesium, zinc, iron, calcium, and selenium.

Broccoli contains omega-3 fatty acids, which have anti-oxidative effects. Broccoli is probably the healthiest badminton food!

Top badminton players should take it regularly because of cardiovascular benefits, digestive benefits, and anti-inflammatory effects.

You can cook it, fry it, or even roast it, and you can eat it whenever you want.

Broccoli keeps you satiated for a very long period of time.

14) Brown rice – Increase Your Stamina

Long-grain, cooked brown rice is a very popular badminton food, especially in Asia.

You can easily carry a bowl or two of brown rice in the competition. It contains manganese, selenium, copper, magnesium, phosphorus, and vitamin B3.

Brown rice provides a higher amount of energy than white rice if eaten 120 minutes or more before the match.

Brown rice improves the metabolism of an athlete, helps heart function, vision, and prevents breathing and fatigue problems.

Top badminton players need to have the endless endurance to win the tournaments. Brown rice can fulfill this goal!

15) Kidney Beans – Best Source of Protein

Canned or cooked, kidney beans are a world-class source of energy, full of proteins. This type of badminton food is a great choice when you expect a very difficult match.

It is one of the best sources of protein among plants.

It contains molybdenum, copper, manganese, phosphorus, protein, iron, potassium, and magnesium.

Make sure to eat kidney beans at least three hours before your match. Protein needs time to disseminate inside of human body.

Kidney beans provide awesome levels of energy, stabilizing blood sugar at the same time. It affects your heart positively, maintains your memory, and decreases heart problems during sports activity.

Canned kidney beans is a mobile grocery which can be taken with you, no matter where you go.

Conclusion

Yes, it’s definitely not an easy job to take on all 15 badminton foods each day. We don’t either.

Just make sure you take on them regularly and consistently as it will make an impact on your badminton skills in the long run.

Share it with your badminton pal, if you think this article is useful to them.

Now, what’re your top 3 favorite foods among the list? Or, have we left out any important badminton foods on the list? Comment below and let us know!