What to eat 30–60 min before a 90-min badminton training 🏸⚡️ (evidence-based)

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.

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