For a 90-minute session (fast footwork + repeated high intensity), the goal is quick carbs + easy digestion. 1) Protein: not necessary in this window Protein won’t meaningfully improve energy availability for the next 90 minutes. A small amount is fine if you tolerate it, but it’s optional and not the priority right before training. 2) Fat: avoid Fat slows digestion and increases the chance you’ll feel heavy / get GI issues during intense movement. Keep it minimal (same for high-fiber foods). The main target: fast carbs (sugars) 🍌🥤 How much? A solid starting point for most players is: - 30–50 g of carbohydrate in the last 30–60 minutes before training. Rule of thumb: - If you ate a proper meal 2–3 hours ago → aim closer to 30 g - If your last meal was 4+ hours ago or you feel low energy → aim closer to 50 g Which sugars / carbs? Pick easy-to-digest, low-fiber carbs: - glucose/dextrose, sucrose, maltodextrin (sports drink / gel) - simple foods like banana, white bread + jam/honey, rice cakes  Examples (≈30–50 g carbs) - 500–750 ml sports drink (check label) - 1 banana + 1 tbsp honey - 2–3 rice cakes + jam - 1–2 slices white bread + jam - 1 gel (20–30 g) + a few sips sports drink Quick add-on for 90 minutes (helps a lot) During a 90-min session, many players benefit from carbs during training too: - 30–60 g carbs per hour (sports drink is easiest).  Fueling is highly individual. Ideally, handle your main pre-training meal 90–120 minutes before practice. The 30–60 minute window is optional — if you’ve eaten well earlier and feel good, you may not need any extra snack or supplementation at all. Use it only as a small carb top-up when you actually feel you need it.

Are you interested in how a parabadminton (wheelchair) training looks like? 🤔

When is your next tournament, and what are your expectations for it? Feel free to share with others! 🤔🔥