Did you know that being dehydrated by just 2%
can negatively impact your performance by up to ten percent?!
Hello and welcome back to Badminton Insight one of our most highly requested videos over the last
few months is about badminton nutrition so in today's video we're going to share what we eat
in a typical day as professional badminton players and give you lots of tips on how you can maximize
your nutrition! So for breakfast I've got a coffee and then I've got yogurt granola and berries
which is around 55 grams of carbs 18 grams of protein and 18 grams of fat but me and
greg don't eat exactly the same so Greg what have you got for breakfast? I have three slices
of multigrain toast i've got an apple and some chicken little chicken bites for a bit of protein
and i've also got my cod liver oil and multivitamins that we both take in the morning
so yeah and a good amount of calories about 550 so that we're fueled up ready to go for our session
which we're going to go to as soon as we finish this, see you later!
so we've just finished stretching down after our morning session as you saw in the clips we did a
good mix of 2v2 and 3v2 routines good session yeah it was a really good session and as you also saw
in the clips we ate straight after we finished training and Greg do you want to explain why
we did that? Yeah yeah I won't go into too much detail but essentially this 30 minute period
after intense exercise is the important period to replace what's known as your glycogen stores
which essentially enhance your recovery and enable you to prepare as best as possible for
the next session! And after intense exercise you want this to be mainly carbohydrates don't you?
yeah that's why I had a cereal bar you saw and Jen had a banana and by the way anyone
that ever says it's always raining in England, look at this weather it's absolutely beautiful!
So we thought this was just quite a good time to say that every individual will be different
in terms of what how many calories they need to take on board and also their macros
so the carbohydrates fats and proteins involved in this and that also will depend on you know
your goals as well as your body type age gender etc we've studied sports nutrition for so many
so many years academically and also worked with top sports nutritionists in the field
and we have kind of compiled all this information into an exciting project that Jenny's going
to tell you about in just a minute but first she needs to get a coffee don't you, yes I do!
So for our lunches as we're often super super busy training coaching making YouTube videos editing
these YouTube videos stringing we try and be as prepared as possible when it comes to lunches so
what we often do is we'll make four portions of our evening meal the night before and we'll have
that for lunch the next day so for lunch today we have pasta with chicken sausages and veggies
so lots of carbs and a bit of protein and we're back on court in about two hours so
we're eating this now and then we'll probably have a small snack just before the session to keep our
energy levels high and also because it's very hot in england we're sat outside, it's brilliant!
Because it's hot though we sweated a lot in our session so we're having these electrolyte tablets
pop one into a drink into 500 milliliters and that replaces the fluids we've lost in
our sweat during the session
so as we sat here I'm enjoying my coffee just thought i'd
share some very exciting news of you guys we've actually launched a class all about sports
nutrition and more specifically badminton specific nutrition! We felt that over the last several years
of being professional athletes we've made a lot of mistakes we've learned a lot from nutritionists
we've just gone through a really big process of trial and error with our nutrition and we
feel like we've got a really good point now so we really wanted to pass that knowledge
onto you so we've made a whole class nine lessons yeah nine complete lessons
going through absolutely everything we know about sports nutrition and badminton nutrition so yeah
there's a link in the description below if you do want to go and watch our class on sports nutrition
now we're just on the way back to the hall for the second session of the day let's see see what
we got for you and if you think we're sad with matching tops by the way, it's a complete accident and I
blame Jenny!! She packed after I did this morning! So just got in the hall about to put my socks
on and get warmed up before the second session of the day which we'll show you some clips off
So we just got back from our afternoon session and as you might have just seen we did some net
followed by some matchplay it was another sweaty sweaty session so we made sure we were hydrating
properly throughout and then when we were stretching down at the end within 30 minutes we
made sure we took on a little bit of carbohydrates again and now we're about to have our post
post training snack now we're back of pitta and hummus. So usually we we vary the snacks a
little bit but pitta and hummus is a staple we go to. Sometimes after some a really hard physical day
we might have a protein smoothie or something like that but yeah although we've had two
two hour sessions in the day along with stretching and theraband stuff etc, they weren't the most
physically demanding sessions we would have in a training week because we were doing lots of
rally work and tactical stuff as well so if we're having things like multi-feed sessions
like 1v1 stuff followed by cv's then we're burning a lot more calories
although having said that I still burnt over 2200 across the two sessions today and Jenny
was just under 2000. So if you add that to the kind of guidelines for males of 2500 a day
and females is 2 000 you add that to mine that's 4700 calories I need to be consuming just to
maintain my body weight which is kind of crazy if you think about it! So yeah that's why we're
having the pitta and hummus now to keep us going until we have tea later on, we'll see you there!
So we've just got showered and changed back into our badminton clothes as we don't own any other
clothes! And now Jenny it's her turn tonight to prepare our evening meal
so Jenny what do we have? We are having tonight a chicken teriyaki rice bowl so we've got chicken
thighs yeah we've got loads of veggies mangetout, spring onion, broccoli and we'll have it with rice
some garlic and some teriyaki sauce and it is lovely yes one of our favorites that's for sure
and we're actually making double aren't we to our for lunch again tomorrow, yeah efficiency is key!
So yeah we'll put the macros up on the screen for you now along with all the other ingredients
We've just finished our evening meal it was very good did you enjoy it? Yeah it was very nice and
yeah to finish off our day or what we eat in a day we do both have quite a big sweet tooth
so what we have to satisfy that craving is popcorn, a great snack! Yeah and we'll also have some fruit
so here we've got some british strawberries and also some raspberries and then also just before
we go to bed we'll have a protein sauce so we've also got some chocolate milk or have a little
yogurt like this and that really helps with our muscle growth and repair overnight and we'll put
all the food that we've eaten in our day today including the macros on the screen now for you
and as we mentioned earlier if you want to know more about badminton's specific nutrition
including what to eat and when what supplements to take and much more then don't forget to check
out our new nutrition class it's a special introductory price for the next seven days
and then the price will go up so make sure to check it out soon we'll include a link in the
description below! That's it for this video thanks for watching and we'll see you on another video :)