Developing a Three-Day Nutritional Plan Based on BMR for Badminton Competition

This article discusses the development and justification of a three-day nutritional plan based on BMR for badminton competition. The plan includes essential nutrients and calories required for optimal performance. It also highlights the importance of hydration, protein, calcium, and carbohydrates in the diet of a badminton player.

Develop and justify a threeday
nutritional plan based of off
my bmr

Table of Contents
INTRODUCTION...........................................................................................................................3
MAIN BODY...................................................................................................................................3
Nutritional plan for a three-day badminton competition.............................................................3
Justification.................................................................................................................................4
CONCLUSION................................................................................................................................5
REFERENCES................................................................................................................................6

INTRODUCTION
Sports nutritional plan can be defined as the application of nutrition knowledge which
can be used practically in nutritional plan. It has a focus on providing fuel for facilitating
physical activity, repair, rebuilding process and hard physical work. It can also help to optimize
athletic performance during competitive events (Aman and et. al., 2021). There are various
principal which includes feeling that can enable providing substance from food that can help to
enhance performance through strength stamina and clarity. Hydration help to prevent fatigue and
the hydration and optimize muscle performance. Recovery includes a optimal recovery after
exercise or after any activity. It is essential to maintain and measure well balance the ratio of
protein, carbohydrate, minerals, fat and vitamins that can enable any individual to use their
physical activeness during any competition or games (Bisht and et. al., 2019).
MAIN BODY
Nutritional plan for a three-day badminton competition
Pre-Game
Day
Day 1 -
Competition
Day 2 -
Competition
Day 3 -
Competition
Post-Game
Day
Nutrition
Intake
 juice,
Almonds,
whole-
wheat
bread
with
lettuce
and
tomato.
 peanut
butter
sandwich,
lean meat
sandwich,
yogurt.
 Natural
Muesli
with
fresh
fruit and
skimmed
milk/yog
urt
 Wrap
filled
with
hummus
or
Whole
Grain
 A glass of
fruit juice
or Oats &
a piece of
fruit.
 Pulses with
chapati
 Wholegrai
n and fish
and bread
with salad.
 Whole
Grain
toast with
poached
eggs,
spinach,
tomato,
and a
glass of
fruit juice.
 Pasta/rice
with
tuna/chick
en and
vegetable.
 Fish, peas,
broccoli,
papaya
 Walnuts,
flaxseeds,
pulses.
 Whole
grains.

 low-fat
cheese,
sweets,
fruits.
bread
rolls and
salad
ingredie
nts.
 Lean
meat and
vegetabl
e stir-fry
with
rice.
 Spaghetti
Bolognese
with
salads.
Recomm
ended
daily
calorie
intake
2000kcal 2000kcal 2000kcal 2000kcal 2000kcal
Calories
burnt
during
game
play
(total of
all 3
games)
N/A 200kcal a
game
200kcal x 3
games
= 600kcal
200kcal a game
200kcal x 3
games
= 600kcal
200kcal a
game
200kcal x 3
games
= 600kcal
N/A
Total
calorie
requirem
ent
2000kcal 2000kcal +
600kcal
=2600kcal
2000kcal +
600kcal
=2600kcal
2000kcal +
600kcal
=2600kcal
2000kcal
Justification
Water and fluid play an important role in performing activity during playing any games. This can
help to stay hydrated during physical exercise. Nuts are the best food for the badminton player
which includes walnuts, peanuts that regain energy during and after match. It also have
beneficial impact on individual heart (OWOJAIYE and et. al., 2020). Protein are taken which
includes peanut butter sandwiches, lean meats and whole wheat bread which are good option for
rich protein food. Calcium rich food includes a yogurt, low fat cheese which can help to gain

good for bones and provide muscle functions benefit (Li and et. al., 2018). Carbohydrate
containing food include the sport drinks, fruits which are effective and can quickly observed by
body and provide energy during the games. These are some of the essential nutrition plan which
can be effective during playing the badminton competition for three consecutive day (Ridzuan
and et. al., 2021). Through following this nutritional plan, it can enable badminton player to
regain their required calories and enable them to perform actively during their game. There is
also need to ensure that individual should focus on food that can help to get recovery after the
activity of the game. It may include protein rich food including fish, beans, nuts that can help any
speed up the recovery process (Rastogi, 2018). Omega 3 fatty acid like a walnuts, fish can be
also effective and play an important role as anti-inflammatory property to speed up the recovery
process. Zinc rich foods help to heal wound and repair tissue growth. It may include fish, pulses,
seeds, whole grains. There are some of the nutritional food which can be highly effective and
essential for badminton player. After performing physical exercise or after playing games that
can help to attain the good healthy body to perform letter on (Patel and et. al., 2018).
CONCLUSION
From the above discussion, it has been learn through the result of assessing nutritional
information that can allow to develop a better nutritional plan. It is effective and can enable
individual to take care of their need of calorie which is essential to perform various activity.
Through taking a different type of nutritional food can enable individual to perform various type
of activity more effectively. Through making nutritional plan, it can enable individual to take
care and use this process in future for a sporting competition and help to restore energy that can
help to burn during the competition.

REFERENCES
Books and Journals
Aman, M.S., Rafeddi, N.S.N.N., Saad, M.I.M. and Elumalai, G., 2021. Aspects of Lifestyle to
Stimulate the Success of Badminton Players. Jurnal Sains Sukan & Pendidikan
Jasmani, 10(1), pp.32-38.
Bisht, H.S., Dhauta, R. and Singh, J., 2019. Anthropometric and physiological profile of
badminton players of Uttrakhand. International Journal of Yogic, Human Movement and
Sports Sciences, 4(1), pp.665-669.
Li, S. and Zizzi, S., 2018. A Case Study of International Students' Social Adjustment, Friendship
Development, and Physical Activity. Journal of International Students, 8(1), pp.389-
408.
OWOJAIYE, S.O., OLOGUN, S.E. and OBAJEMU, G.O., 2020. CONTROLLED AEROBIC
AND ANAEROBIC EXERCISES FOR REGULATING CALORIES IN HUMAN
BODY: HEALTH ANALYSIS AND EVALUATION FOR AVERTING HYPO-
HYPERGLYCEMIA. OGUYA International Journal of Contemporary Issues
(OIJCI), 1(1), pp.1-12.
Patel, B. and Bansal, P., 2018. Effect of 4 week exercise program on hand eye
coordination. International Journal Of Physical Education, Sports And Health, 5(4),
pp.81-84.
Rastogi, S.K., 2018. In quest of gold: Olympic Gold Quest. International Journal of Sport
Management and Marketing, 18(6), pp.501-514.
Ridzuan, N.A., Abdul Rasam, A.R., Isa, M.M. and Shafie, F.A., 2021. Spatial Interaction
between Lifestyles and Tuberculosis: An Expert and Public Participatory GIS in
Malaysia. International Journal of Geoinformatics, 17(5).