The major source of fuel for active muscles is Glycogen. Best source of glucose is carbohydrates which can be found is starch (cereal, pasta, bread, grains), rice, vegetables, fruits (apples, watermelon, peaches, grapes, or oranges), bread/bagel, energy bars and drinks with sugar (or water). Eat 1-2 hours before exercise (or prefer liquid form if closer to exercise time). Avoid lot of fat or fiber just before exercise (meat, fries, candy bars, etc.).
To continue to perform well, you will need to make sure that your glycogen sources are replenished during your workout. Dry Fruits, juices, energy drinks and bars are good choices.
A light meal (with protein, fat and carbohydrates) within 2 hours of workout is best. Meat/Chicken, Fish, Egg, Yogurt, Chocolate Milk, and Fruit juice are few of the great options. 4:1 ratio of carbs and proteins is recommended for muscle recovery.
- The fuel of muscles is glycogen which comes from carbs. Extra glycogen is stored as fat.
- If your body cannot find glycogen during workout it starts using proteins which is the main building block of your muscles.
- Badminton players would need an average of 300-400 calories per hour.
- One gram of carbohydrates gives you 4 calories of energy. Simple carbs like sugar or drinks digest quickly while complex carbs (bread, rice, etc) take longer.