Badminton Nutrition: What to Eat Before and After Play

Badminton rallies are short but very fast: lunges, jumps and sharp direction changes, then a few seconds of rest. A match is best of three games to 21 and can take 20 to 60 minutes. Social club nights rotate players through doubles for two or three hours. Competitive singles is one of the hardest racquet sports for the legs.

Calories burned

545

kcal / h, 75 kg

How many calories does badminton burn?

Before the game

Badminton involves a lot of lunging, so keep the meal before it moderate and early, around 2 to 3 hours before. Carbs are the base, within the 1 to 4 g per kg guidance, with some protein. If you go to club night straight from work, a small snack 30 to 60 minutes before is enough.

3 to 4 hours before: a real meal

Rice with stir-fried chicken and vegetables
Pasta with shrimp and peas
Whole-wheat sandwich with egg and lettuce
Lentil and rice bowl with carrots

30 to 60 minutes before: a small snack

A banana
A couple of rice cakes
A small bowl of yogurt with honey

White rice Chicken breast Pasta (cooked)Shrimp Green peas Egg Whole wheat bread Lentils Banana Rice cakes Plain yogurt Honey

During

Between games you get a short break, enough to drink. For a single match or a one hour session, water is enough. Two or three hour club nights and tournament days are longer: a sports drink or a piece of fruit between games helps, aiming for around 30 to 60 g of carbohydrate per hour once you pass the first hour or so.

After

After a long session, aim for 20 to 40 g of protein with carbs. Club nights often end late, so choose something that will not sit heavily before bed.

Chocolate milk
Tofu and vegetable stir-fry with rice
Cottage cheese with peaches
Tuna and cucumber wrap

Chocolate milk Tofu (firm)White rice Broccoli Cottage cheese Peach Canned tuna Cucumber Flour tortilla

Hydration

Badminton halls usually keep fans and air flow low so the shuttle flies true, which means warm, still air and a lot of sweat. Bring a full bottle and drink between every game. Try to keep weight loss under about 2% of body weight. If you finish club night soaked, add a sports drink or salty snack, and afterwards replace about 1.25 to 1.5 L for every kg lost. Sweat rate calculator.

Tips

Bring a towel and a big bottle. Halls are warm with little air flow.
Fruit between games, like a banana or orange, is easy to eat in a short break.
Competitive singles is far harder than social doubles. Fuel more for it.
On tournament days, eat small amounts after each match instead of one big lunch.

Questions

What should I eat before badminton?

A moderate meal built on carbs, like rice with chicken and vegetables, 2 to 3 hours before. If you are short on time, a banana or rice cakes 30 to 60 minutes before works.

Why do I sweat so much playing badminton?

Halls keep air still for the shuttle, so the air stays warm, and the game has constant fast movement. Bring more water than you expect to need.

Do I need a sports drink for badminton?

Not for a single short match. For club nights over an hour or tournaments, a sports drink can give you carbs, fluid and sodium together.

What should I eat after badminton?

Something with protein and carbs, like chocolate milk or a tofu stir-fry with rice. About 20 to 40 g of protein suits most adults.

Sources

Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine joint position statement: nutrition and athletic performance. Med Sci Sports Exerc. 2016;48(3):543-568.
Kerksick CM, Arent S, Schoenfeld BJ, et al. International Society of Sports Nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017;14:33.
American College of Sports Medicine, Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. American College of Sports Medicine position stand: exercise and fluid replacement. Med Sci Sports Exerc. 2007;39(2):377-390.
Herrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities: a third update of the energy costs of human activities. J Sport Health Sci. 2024;13(1):6-12. Activity lists at pacompendium.com.

Badminton nutrition