General diet plan for 8-15years Badminton Player

During this period of age our body is in rapid growth and development and being a player
they lose more calories, so the average calories requirement for active teen is around 2400
calories/day but for players it is around 3500 calories/day as badminton players burn 300-
500 calories per hour during badminton practice.

Breakfast- Evening snack-

1 glass milk or banana milk shake Sweet corn chaat or roasted makhana
-Options for daily meal- -options-
2 Paratha or 3 bread slices with butter Moong dal Cheela
Poha Uthappam
Chapatti wraps with paneer Vegetable Upma
boiled eggs or omelets

Morning snack- Dinner-

Seasonal fruits, apple, berries, carrots OR Dal or Kidney beans or chicken pea- 1 bowl
fruit salad Boiled white rice - 1 bowl
2 boiled potatoes veggies- 1 bowl
Dry fruits: chapatti- 2
Raisins- 10 raisin
Walnut- 2 Pieces
Almonds- 4 Piece Have 1 cup warm milk before going to sleep
Cashew Nuts- 4 Piece as it is a best recovery meal full of all
important nutrient.

Lunch-
Dal or kidney beans - 1 bowl
Boiled white rice- 1 bowl
Chapatti- 2 roti
Veggies- 1 bowl
Buttermilk- 1 Glass

Have good amount of liquid or water, if the teenager drinks too little water, it will put stress
on the cardiovascular system and may also lead to kidney problems.
Eat 5 gm of dark chocolate between the break of practice with water as it provide instant
energy .
Have fruit yogurt after practice or match as it is a workout recovery food.
Have fruits rich in vitamin C like oranges, kiwi, papaya etc. as they help in recovery and
rebuild tissue after injury.
If possible include brown rice on place of white rice as it increase stamina

Diet planned by ISHITA