How to Prepare for a Tournament:
Eat more carbohydrates to restore the glycogen storage a day or two before the tournament and less fat.
(http://yansenjasonjulian2.blogspot.ca/p/jasons-badminton-program.html)
During the tournament:
Drinking beverages containing glucose will help the body prevent upset stomach. The time it takes the body to convert fructose to glucose takes too long therefore the body will be predisposing the body to low blood sugar and fatigue.
If hungry after a match, consuming a banana will not only stop the hunger but it also meet the diet with only the banana as it's a potassium rich food.
Recovery:
Either after the tournament or match(if there is time to digest) immediately the glycogen stores should be refueled with simple carbohydrate rich food. Also have sources of protein to repair damages muscle tissue and
re-hydrate with electrolyte. An example of a meal to recover with is a chicken sandwich with salad on the side along with Powerade(sports drink).
Eat more carbohydrates to restore the glycogen storage a day or two before the tournament and less fat.
(http://yansenjasonjulian2.blogspot.ca/p/jasons-badminton-program.html)
During the tournament:
Drinking beverages containing glucose will help the body prevent upset stomach. The time it takes the body to convert fructose to glucose takes too long therefore the body will be predisposing the body to low blood sugar and fatigue.
If hungry after a match, consuming a banana will not only stop the hunger but it also meet the diet with only the banana as it's a potassium rich food.
Recovery:
Either after the tournament or match(if there is time to digest) immediately the glycogen stores should be refueled with simple carbohydrate rich food. Also have sources of protein to repair damages muscle tissue and
re-hydrate with electrolyte. An example of a meal to recover with is a chicken sandwich with salad on the side along with Powerade(sports drink).