When to eat before/after exercise?

[TonyHetherington]

Hi world

I'm increasingly playing more and more badminton. Loving it lots!

Anyway, I'm very warey about when I eat (before and after) and also what I drink as I hate feeling so very bloated, but not having enough energy to play!

So, without getting too specific and remembering I'm not exactly playing for GBR, how long before should the last meal be and how should you drink? I.e. is a sports drink sipped over half an hour before ok, so to speak (rather than gulped down).

I think you all know what I'm asking better than I do

Thanks for your help

[The jiffle king]

Ideally eat slow releasing carbs in the hours before playing...

When I play, I eat an oat bar a couple of hours before and drink lots of water during the day. I find 500ml of fluid 30 mins before playing is perfect as you go to the toilet before playing, but you are hydrated

T-J-K

[TonyHetherington]

Ah thanks that's exactly the sort of thing I was after!

What about during playing - is it ok to have a quick slush of drink? Obviously not gulping down hoards as it just lays heavy.

Thanks

[dirty boy]

TonyHetherington said:

Ah thanks that's exactly the sort of thing I was after!

What about during playing - is it ok to have a quick slush of drink? Obviously not gulping down hoards as it just lays heavy.

Thanks

When playing badders, my coach always said, whatever you eat, eat two hours before you play.

But would allow a banana or choccy bar in the 30 mins beforehand as a bit of a boost.

Sipping drinks during play is fine, just look at the sweat dripping off you...that needs replacing!

Thinking about this, I swear I burnt more calories playing badminton, than what I have been during my recent running...

[The jiffle king]

TonyHetherington said:

Ah thanks that's exactly the sort of thing I was after!

What about during playing - is it ok to have a quick slush of drink? Obviously not gulping down hoards as it just lays heavy.

Thanks

Yes, water is good, but a drink with electrolytes is better Gatorade/Powerade/Lucozade etc You can make your own I think with orange squash, but thats a google search to find out.

Afterwards, something within 30 mins is ideal to help the body replenish itself, ideally protein, but to be honest, anything to get energy in.

T-J-K

[TonyHetherington]

Brilliant, that's perfect - thanks !

I've really got into badminton this past year; I've been playing 3 times a week with a colleague at work that, up until he was 27 played at an extremely high level so he's certainly been keeping me on my toes.

the local gym's floor got dug up and so I've had to find somewhere else to play now, but looking at getting myself into a local club, so want to start taking it a little more seirously now. Good fun but my goodness is it tiring!

Thanks for your help - very useful
Tony