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! 🤔🔥

How would you like me streaming some of my trainings live here? 🤔

I recently analysed the Top 25 men’s singles players from the current BWF World Ranking to find out what the “ideal” height and age of elite badminton players actually looks like. I went through every player’s profile, collected data on height and age, and ran a simple descriptive analysis in JASP. Here’s what the numbers showed 👇 📊 Results Average age: 26.4 years Median: 26 Most common (mode): 28 Age range: 20–35 years So, the peak performance window for elite men’s singles players seems to fall between 26–28 years old — the point where physical speed, tactical maturity, and mental consistency all align. Average height: 179.6 cm Median: 180 cm Most common height: 179 cm Range: 167–196 cm Interestingly, there’s a huge spread — from shorter, explosive players to very tall, dominant ones — but most cluster right around 179–180 cm, which likely represents the “sweet spot” for combining reach and movement efficiency. 💡Interpretation Height clearly plays a role — it affects reach, angle control, and pressure from the rear court. But it’s not a limitation, only a parameter. The takeaway here is: “Height is not a barrier — it’s a variable you optimise your training for.” A 168 cm player and a 188 cm player will naturally move and structure rallies differently, but both can reach world-class level if their style and training reflect their body type. 🧠 Key Insight Badminton isn’t a sport of extremes — it’s a sport of balance. The data shows that the most successful players are not the tallest or the youngest, but the ones who’ve found the best equilibrium between speed, control, reach, and tactical experience. 💬 Discussion What do you think? Do you feel height affects your own playing style or development path? How do you adapt your training to your body type? If you’re interested, I’ll soon upload a similar analysis for women’s singles — to see whether the “ideal” profile shifts across categories.