by Saran, Renu
Jauhari feels that Saina uses her mental toughness to win a match. According to the coach, even during a match that she could easily lose after going down in the first game, but it’s mental toughness that got her through. The coach remembers an instance where the girl worked around Wang and eventually prevailed (15-21, 21-16, 21-17). According to Jauhari, who has previously coached legends of the game like Indonesian Lim Swie King and India’s Prakash Padukone, it is a well earned victory for Saina.
Many have felt that Saina’s Asian Games was a huge disappointment and a shocking event. But Jauhari doesn’t feel that way. According to this legendary coach, there was less than a month between the New Delhi Commonwealth Games (Oct 3-14) and the Guangzhou Asian Games (Nov 12-27). And to add to this, since Saina won gold in Delhi there were loads of felicitation functions to attend too. This left her with absolutely no time to prepare for the Asian Games. So, for Jauhari doesn’t think her defeat in the quarter-finals of the Asiad is all that shocking. In fact, Jauhari feels that the girl has a very bright future ahead.
The coach believes that the golden age for a singles player is 25 and Saina has a long way to reach that peak age. Besides, most of her top opponents are older than her, which means they will quit the game by the time she hits her peak. He truly believes that Saina will make the entire world proud of her incredible badminton skills.
The Importance of a Mentor in a Player’s Life
Saina understands the importance of coach in a sportsperson’s life. They are the ones who enhance a player’s skills and encourage them to play better. A coach is closely related to a badminton player. They are aware of a player’s diet regime, training schedule, strengths and weaknesses. For a mentor, the task of nurturing a player and make him or her reach to the top is not easy. Since, they have to focus on many players at a time, understanding them and focussing on their skills can be nerve wrecking.
Saina believes that coaches work harder than players. For a player who has his session at 5:00 a.m. sharp in the morning, the coach needs to reach the court before that! They respect discipline and expect their players to do the same. This is their way to make a player respect time, the game and importance of court etiquettes.
Saina respects her coaches a lot. She feels that their absence affected her a lot. The top badminton player of India had always considered badminton academy as her second home. Even today, most of her time is spent in the academy. The coaches, her colleagues, and physios are her family.
Playing for India had always evoked a sense of patriotism in Saina. It is her way to pay a tribute to the country she belongs to. Winning is like contributing to the nation.
Saina’s Preparation Before Match
Thorough preparation is definitely important before a match. For Saina, the preparation routines are traumatic moments of her life. She usually starts practicing and preparing for a match about a few weeks prior to the scheduled date. And just about an hour before the match, she starts warming up and focuses on visualisation exercises. These exercises include:
• Planning her move
• Rectifying past mistakes
• Understanding the demands of the game
• Indulging in exercises that overcome her fears related to opponents’ ability
Saina keeps thinking that she can win despite who the opponent is. Proper guidance plays an important role in a player’s life. Her mentor Gopichand guides her through the best visualization exercises to make them more effective.
The Feeling of Patriotism keeps
her going!
She is at her most anxious state when she enters the court. Her heart races and hand shakes! However, the moment her name is announced as ‘Saina Nehwal from India’, she feels better. This removes tensions, anxiety, and worries.
She plays for her country, fans, parents and those who love her. She is proud to represent India and makes dedicated efforts to make the country proud. The Indian triclor on her shirt reminds her of her duty towards the country.
The Team Spirit
Saina has to travel with team on various tournaments. Sometimes, she gets together with other players on various meets and conferences including prestigious events such as Olympics and Commonwealth Games. During these occasions, she feels that the entire team shares a great sense of camaraderie. Here, there are no distinctions between caste, creed, religion or status. For her and all of her fellow players, boundaries just vanish when they play together.
The Training Academy
Most of the current breed of badminton players of India train at the Gopichand Academy. Here, the players for Indian team are selected on the following two factors:
• The Current National Champion
• The Runners-up
Other players with high international ranking are also offered training. This rule culminates into having three single players in the women’s and men’s singles and double categories. The rule prevails for the mixed doubles too. The academy shapes up around 15 national players. These players attend various camps under the expert guidance of national coach.
The coaches include about 1-2 national coaches, a female coach and a double coach. The team also comprises of a group of physiotherapists. They take special care of keeping the players in best shape and treat them for injuries.
Ideal Diet for a Badminton
Player & Saina’s Diet Schedule
Being a badminton player is not easy. One has to go through a lot of hardships and struggle. Most importantly, the player must maintain a specific level of stamina and fitness. The typical health diet fads recommended for people these days may not make for adequate stamina providing servings for badminton players. They have to undergo rigorous training schedules and go through a lot of mental work. Hence, the diet they need to follow demands a lot of care and planning.
Here’s what an ideal diet for a badminton player should comprise of:
Carbohydrates
Did you know no athlete will last even 30 minutes in a game without adequate intake of carbohydrates? These are the primary source of glucose for all the cells in the body. More than half of the food consumed in a day should be in the form of complex carbohydrates such as cereals, breads and pastas. It is crucial to opt for the unrefined ones that are high in fibre. One can include starchy fruits and vegetables in their diet such as potatoes and bananas. These are vital contributors of carbohydrates in daily diet. This is required to build glycogen reserves, which is very important on match day.
Choose nutrient-dense carbohydrate-rich foods such as cereals and porridge. You may even go for whole wheat breads, brown rice, pasta, potatoes and starchy vegetables, fruit and dairy products such as milk and yoghurt.
Sportspersons may use cold drinks, sports/energy drinks, sugar, jam, honey, syrup, sweets, jelly babies, marshmallows etc., can be used to boost their carbohydrate intake. However, since these foods are low in vitamins, minerals and fibre, they should not replace meals. Eating or drinking sugary foods and beverages between meals should be strictly avoided.
Proteins
A moderate intake of protein is sufficient to heal any muscle injury that occurs after the game. Proteins also help to build the muscles and keep them strong. A badminton player must refrain from taking too much protein as it can cause undue stress on the kidneys. Badminton players need only marginally high levels over the normal intake. 1- 1.2 g of good quality protein is ideal for an athlete and it should always be combined with carbohydrates for the best results. Lean meat, dairy and eggs are good animal sources. Pulses and beans are other options for vegetarians that can help an athlete get the required amount of protein for going lean.
Badminton players need protein for strength, growth and to build muscle. Rather than going out and buying expensive protein powders, it is better to enjoy eating protein-rich foods like lean meat, fish, liver, low fat dairy products and legumes.
Fats
Fats are known to be an important source of concentrated calories. Hence, most badminton p
layers are usually advised low fat diet. Too much dietary fat will cause weight gain which may impair peak performance. The primary sources of fats such as lard and margarine should be avoided by players. These are very harmful for the heart and overall health. Unsaturated fatty acids that are present in vegetable oils must be ideally used. Some of the best ones include olive, canola, safflower, sunflower and rice bran oil.
Fluids
A badminton player should aspire to stay well hydrated. His aim should be to drink just the right amount of fluids. Too little or too much can be a problem. The player should drink small sips of water before, during and after a game in order to play well. Health experts recommend energy drinks that contain electrolytes such as sodium and potassium.
The Key is to Minimize your FAT intake
It is important to steer clear from intake of junk food items such as chocolates, chips, biscuits, doughnuts, full cream dairy products, samosas, pies, chicken skin, fatty meats, oils, margarine, cream, mayonnaise etc.
Must Haves for Badminton Players:
Eat 2-4 Fruit and Vegetable Servings in a Day
Fruit and vegetables provide you with a range of vitamins and minerals needed to release the energy from carbohydrates, fats and proteins. These vitamins and minerals are also required to protect you against diseases and help you recover from heavy training sessions and matches.
Portion Control
Each plate of food must comprise of about 1/2 to 2/3rds of carbohydrate-rich foods. It should also contain 1/3 Portion rich foods. The remaining (little amount) should be dedicated to fat.
High Carbohydrate Snacks
The idea is to go for high carbohydrate less fatty snacks such as fruit or dried fruit. You can also go for muffins or scones prepared from bran, special fruit bars, water ices, provita, hot cross buns, raisin bread etc. Other things that can be added to the diet include unbuttered popcorn, sports bars, low fat pretzels, marshmallows, plain biscuits (Maries), low fat yoghurt or frozen yoghurt. Low fat milk drinks are also suitable as snack choices. The best time to indulge in snacks is right between meals and after training. Having snacks after training or playing a match aids recovery.
Include Variety
You should add a variety of foods to your diet. This is important to increase your chances of deriving a wide range of nutrients you require for playing the tournament.
A Special Fluid Plan
This is especially important before, during and after training/tournaments. You need to bring at least 1 bottle of fluid containing cool and refreshing fluid to practices and tournaments. The bottle can be topped up as desired. The body need may vary between 500 and 800 ml/hr depending on body size, temp etc. Make sure you continue to drink after the match to make up for further fluid losses during the recovery period.
In case, the training sessions or tournaments are long and intense, you may use carbohydrate drinks such as sports drinks, glucose polymer powders, etc. Sports drinks/salty snacks provide sodium and so should be encouraged if sweat losses are high. Drinks that contain caffeine or alcohol should be avoided as this will encourage further fluid losses.
Tournament Diet Tips
Players should strictly avoid new dietary strategies on the day of a tournament.
2 Hours Prior to a Match
You should consume a light, easy-to-digest carbohydrate-based meal.
Examples:
• Cereals with low fat milk
• Cereals with yoghurt
• Toast with honey
• Fruits
• Pasta (don’t use creamy topping)
• Sports bars
• Low fat chicken and rice
• Cornflakes and low fat milk
• A sandwich (using low fat cheese/ham/chicken)
No Appetite Diet
If you have no appetite or if you are unable to tolerate solid food, have a liquid meal supplement. Add a carbohydrate drink along with this meal. You should also carry on with fluid intake as recommended above.
After the Match (within 30 minutes)
• Have 50-100 grams carbohydrates (250-350 ml smoothie or a liquid meal supplement) with fluid
• A little lean protein
• Platters of diced fruit
• 1/2 carton low fat yoghurt
• 2 cereal bars
• 70 grams pretzels
• 1 sports bar providing 50 grams carb
• A sandwich with a low fat filling (lean chicken, low fat cheese)
• A fruit
Understanding Supplements
Badminton players usually take supplements to enhance their energy levels and play well. These are quite helpful too. However, one needs take these under expert guidance. A trained medical practitioner or sports health expert needs to choose supplements as per the requirements of a player. The idea is to ensure safety, appropriateness and that the supplements do not contain any prohibitive ingredients.
A world class athlete’s requirements for diet and exercise are different from a normal individual. Hence, it’s important to take care of what goes into the diet and the authenticity of supplements.
The diet chosen should complement the stamina and other requirements of a player. Recommendation from a specialist is important.
Here’s a sample meal plan for an active badminton player could follow for a typical training day:
Breakfast
• Porridge consisting of 80g oats and 250 ml skimmed milk
• 2 slices multigrain toasted bread with olive oil based spread and peanut butter
• Fresh fruit juice - 250ml
• Tea/coffee
Mid-morning Meal
• 4-5 oatcakes with low fat soft cheese
• A fruit
• Drink
Lunch
• Multigrain sandwich with olive oil based spread and lean chicken
• 100 grams mixed nuts, seeds & dried fruit
• Mixed salad
• Low fat yoghurt
• Drink
For Badminton practice/cardiovascular exercise
Sip plenty of water/electrolyte replacement sports drink throughout
Immediately post exercise
• 25 grams whey protein powder
• 25 grams dextrose in water
Evening Meal
• Lean fillet steak or chicken breast or fish and herbs to taste
• Boiled new potatoes
Or
• Basmati rice
Or
• Dry roasted sweet potatoes
Or
• Whole wheat pasta
• Loads of vegetables
• Low fat yoghurt with no added sugar
• Drink
1 hour pre-bed
• 100 grams cottage cheese/quark/low fat natural yoghurt
• Item fruit
• Small handful mixed nuts & seeds
• Drink
The plan utilises slow released low glycaemic carbohydrates. This ensures a sustained energy intake required for training sessions. The above mentioned plan also provides adequate levels of all vital nutrients.
Caution:
However, the plan is merely a general guide to diet regime for Badminton player. The portion sizes should be adapted to suit a specific player’s body type, weight, stamina and playing requirements.
Men usually need larger portions than women. It is also vital to include a wide range of fish, meat, complex carbohydrates, fruit and vegetables each day. Also drink plenty of water.
Saina Nehwal’s – Diet Schedule
Saina Nehwal, one of the most accomplished athletes in Indian sports is fit and focuses on staying healthy. A vegetarian from Hissar – Haryana, Saina has successfully battled with agile and strong players from China, amongst other countries. Saina’s tenacity and grit have won her many fans across the world. Today, Saina is recognized as one of the fittest players in India.
At 22, this amazing badminton player became the first Indian to win a
medal in badminton at the Olympics. Apart from rigorous training schedule, Saina has always maintained a strict, healthy diet schedule. This young athlete believes that a balanced, healthy diet plays an important role in achieving this victory.
Female badminton players must consume a lot of calories from all macro nutrients such as carbohydrates, proteins and fats. Saina was born into a vegetarian home. However, once she embarked on her chosen career, Saina started eating meat.
According to Saina, “Players need strength and the only way to get it is through eating meat. I eat a lot of chicken and I believe it has helped me to gain strength.”
This Olympic gold winner had also given up junk food.
Here is a glimpse at the diet followed by this elite badminton player:
A High Carbohydrate, Moderate Protein Diet
In order to fuel the muscles, a carbohydrate rich diet with moderate protein and low fat content is recommended. This helps a player perform his/ her best at each game. They need a minimum of 3000 calories a day for all the vigorous hours of practice and training. Vitamins, minerals and fluids are also vital and must be present in balanced amounts on a daily basis. Popular low carbohydrate and high protein diets are not recommended by experts for a badminton player.
Prior to displaying her amazing badminton skills in the Olympics game, Saina lost 5 kgs to become fitter and leaner. To achieve this goal, she gave up all foods that were high in carbs and starch. This included all oily and junk food that give only empty calories.
Saina emphasized on having a lot of proteins that was mainly derived from non veg sources.
Early Morning
Saina’s day starts with a glass of milk.
Breakfast
Her best choices for a healthy breakfast are eggs and milk. This makes for a high protein breakfast which is needed by a badminton player.
Lunch
Saina’s lunch primarily consists of steamed or boiled chicken. This is important to accelerate repair and growth of the muscles that get strained due to physical activity. Proteins helps Saina stay lean and lose any excess body weight.
