{"id":127193,"date":"2023-04-18T12:14:53","date_gmt":"2023-04-18T04:14:53","guid":{"rendered":"https:\/\/stbadmintonacademy.my\/badminton-nutrition-tips-fueling-your-body-before-during-matches\/"},"modified":"2023-04-18T12:14:53","modified_gmt":"2023-04-18T04:14:53","slug":"badminton-nutrition-tips-fueling-your-body-before-during-matches","status":"publish","type":"post","link":"https:\/\/stbadmintonacademy.my\/vi\/badminton-nutrition-tips-fueling-your-body-before-during-matches\/","title":{"rendered":"Badminton And Nutrition: Tips For Fueling Your Body Before During And After Matches"},"content":{"rendered":"<div class=\"gb-container gb-container-b987a394\"><div class=\"gb-inside-container\">\n\n<h1 class=\"gb-headline gb-headline-3b9dd504 gb-headline-text\"><strong>Badminton And Nutrition: Tips For Fueling Your Body Before During And After Matches (<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-global-color-7-color\">Match Day Fuel Guide<\/mark>)<\/strong><\/h1>\n\n\n<nav aria-label=\"breadcrumbs\" class=\"rank-math-breadcrumb\"><p><span class=\"last\">Home<\/span><\/p><\/nav>\n\n\n\n<p class=\"wp-block-paragraph\">Most players plan their warm up and forget to plan their food, then wonder why the third game feels like playing through mud. Match day eating is not a special diet. It is a timeline: a proper meal a few hours before, a small top up near the start, sips of water all the way through, small bites between matches, and a real meal after the last rally. Put ordinary food at the right times and the body does the rest. This guide walks through that timeline in plain order, the same way we teach it at ST Badminton Academy in Setapak, Kuala Lumpur.<\/p>\n\n<\/div><div class=\"gb-shapes\"><div class=\"gb-shape gb-shape-1\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 1200 218\" preserveAspectRatio=\"none\"><path d=\"M0 218h1200v-31.3l-40 4.4c-40 4.8-120 13.1-200 0-80-13.6-160-48.6-240-66.7-80-17.8-160-17.8-240-8.8-80 8.6-160 26.9-240 8.8-80-17.7-160-71.1-200-97.7L0 0v218z\"\/><\/svg><\/div><div class=\"gb-shape gb-shape-2\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 1200 218\" preserveAspectRatio=\"none\"><path d=\"M0 218h1200v-31.3l-40 4.4c-40 4.8-120 13.1-200 0-80-13.6-160-48.6-240-66.7-80-17.8-160-17.8-240-8.8-80 8.6-160 26.9-240 8.8-80-17.7-160-71.1-200-97.7L0 0v218z\"\/><\/svg><\/div><div class=\"gb-shape gb-shape-3\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 1200 218\" preserveAspectRatio=\"none\"><path d=\"M0 218h1200v-31.3l-40 4.4c-40 4.8-120 13.1-200 0-80-13.6-160-48.6-240-66.7-80-17.8-160-17.8-240-8.8-80 8.6-160 26.9-240 8.8-80-17.7-160-71.1-200-97.7L0 0v218z\"\/><\/svg><\/div><\/div><\/div>\n\n<div class=\"gb-container gb-container-c65b0277\"><div class=\"gb-inside-container\">\n<div class=\"gb-grid-wrapper gb-grid-wrapper-46b9ae1c\">\n<div class=\"gb-grid-column gb-grid-column-ee22cad4\"><div class=\"gb-container gb-container-ee22cad4\"><div class=\"gb-inside-container\">\n<div class=\"gb-container gb-container-49b92206\"><div class=\"gb-inside-container\">\n<div class=\"wp-block-image is-style-default\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"1600\" height=\"1600\" src=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Badminton-match-day-fuel-timeline-hero.jpg\" alt=\"Badminton player eating a rice meal at a table beside a court before a match, water bottle and packed match bag ready nearby\" class=\"wp-image-119349\" title=\"Fuel the Day in Order\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Badminton-match-day-fuel-timeline-hero.jpg 1600w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Badminton-match-day-fuel-timeline-hero-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Badminton-match-day-fuel-timeline-hero-1024x1024.jpg 1024w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Badminton-match-day-fuel-timeline-hero-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Badminton-match-day-fuel-timeline-hero-768x768.jpg 768w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Badminton-match-day-fuel-timeline-hero-1536x1536.jpg 1536w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" \/><\/figure>\n<\/div>\n<\/div><\/div>\n<\/div><\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-a117e04f\"><div class=\"gb-container gb-container-a117e04f\"><div class=\"gb-inside-container\">\n\n<h5 class=\"wp-block-heading\" id=\"h-1-1\"><strong>Fuel Check #1<\/strong><\/h5>\n\n\n\n<h2 class=\"gb-headline gb-headline-d6be2288 gb-headline-text\"><strong>Before the Match: Eating on a <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">Timeline<\/mark><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The anchor of the day is the main meal, eaten about two to three hours before your first match. That gap gives the food time to settle so you start light but not empty. Build the meal on a base your stomach already knows: rice, noodles, bread or oats, with some protein like chicken, eggs or tofu, and vegetables on the side. Go easy on heavy fat and very spicy food at this meal, not because they are forbidden, but because they sit in the stomach longer and match day is the wrong day to test that.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Closer to the start, many players want a small top up, and a small one is the right size: a banana, a plain bun, a slice of toast, a few dates. This is not a second meal. It is a bridge between the main meal and the first rally. The rules that protect the whole day are simple. Eat food you have eaten before, in amounts you have eaten before. Nothing new on match day: no new dish, no new drink, no generous friend handing you something exciting at the canteen. New foods are for training days, when a surprise costs nothing.<\/p>\n\n<\/div><\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-766d33ad\">\n<div class=\"gb-grid-column gb-grid-column-8ee01b48\"><div class=\"gb-container gb-container-8ee01b48\"><div class=\"gb-inside-container\">\n<div class=\"gb-container gb-container-ffbffbf3\"><div class=\"gb-inside-container\">\n<div class=\"wp-block-image is-style-default\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"1600\" height=\"1600\" src=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Pre-match-meal-timing-and-plate.jpg\" alt=\"Pre match meal diagram: a plate of rice, chicken and vegetables with a clock showing the meal happens two to three hours before play\" class=\"wp-image-119350\" title=\"The Main Meal Comes First\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Pre-match-meal-timing-and-plate.jpg 1600w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Pre-match-meal-timing-and-plate-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Pre-match-meal-timing-and-plate-1024x1024.jpg 1024w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Pre-match-meal-timing-and-plate-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Pre-match-meal-timing-and-plate-768x768.jpg 768w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Pre-match-meal-timing-and-plate-1536x1536.jpg 1536w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" \/><\/figure>\n<\/div>\n<\/div><\/div>\n<\/div><\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-18e64276\"><div class=\"gb-container gb-container-18e64276\"><div class=\"gb-inside-container\">\n\n<h5 class=\"wp-block-heading\" id=\"h-1-2\"><strong>Fuel Check #2<\/strong><\/h5>\n\n\n\n<h2 class=\"gb-headline gb-headline-fe4314d9 gb-headline-text\"><strong>Drinking Before, During and After <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">Play<\/mark><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Drinking starts long before the first serve. Arrive at the hall already hydrated by sipping water through the morning, not by forcing down a huge bottle in the car park. A rough guide many players use is urine colour: pale is about right, dark means you are behind and should drink steadily before you play. Plain water covers most training days and short matches. On long, hot tournament days, when sweat runs for hours, a drink with some salts in it, such as an isotonic drink or coconut water, can help replace what sweat takes out.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">During play, the habit is small sips, often. Keep your bottle at the side of the court and drink at every towel break and between games, a few mouthfuls at a time. Waiting until you feel very thirsty means you are already playing catch up, and big gulps mid match sit badly in a moving stomach. After your last match, keep drinking steadily over the next hour or two alongside food. Your body refills at its own pace, and steady sipping matches that pace far better than one giant drink at the final whistle.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Refilling does not end when you leave the hall. Keep a glass of water beside the recovery meal and another before bed, especially after evening matches in hot halls; waking up thirsty and heavy headed usually means the evening refill was too small. Players with matches on consecutive days should treat the next morning as part of the same job: a glass of water on waking, then a normal breakfast. Sweat also takes salts, which ordinary salted food at the recovery meal replaces for most players, one more reason the meal itself matters and not only the bottle.<\/p>\n\n<\/div><\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-30382c81\">\n<div class=\"gb-grid-column gb-grid-column-485232c8\"><div class=\"gb-container gb-container-485232c8\"><div class=\"gb-inside-container\">\n<div class=\"gb-container gb-container-f1f4c453\"><div class=\"gb-inside-container\">\n<div class=\"wp-block-image is-style-default\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"1600\" height=\"1600\" src=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Match-day-hydration-steady-sipping.jpg\" alt=\"Three panels of match day drinking: a glass of water in the morning, sipping from a bottle at the courtside during a break, and refilling after the last rally\" class=\"wp-image-119351\" title=\"Drink Steadily, Not All at Once\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Match-day-hydration-steady-sipping.jpg 1600w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Match-day-hydration-steady-sipping-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Match-day-hydration-steady-sipping-1024x1024.jpg 1024w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Match-day-hydration-steady-sipping-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Match-day-hydration-steady-sipping-768x768.jpg 768w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Match-day-hydration-steady-sipping-1536x1536.jpg 1536w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" \/><\/figure>\n<\/div>\n<\/div><\/div>\n<\/div><\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-c7c79a46\"><div class=\"gb-container gb-container-c7c79a46\"><div class=\"gb-inside-container\">\n\n<h5 class=\"wp-block-heading\" id=\"h-1-3\"><strong>Fuel Check #3<\/strong><\/h5>\n\n\n\n<h2 class=\"gb-headline gb-headline-1eb77145 gb-headline-text\"><strong>During the Match: Sips, Bites and Long <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">Waits<\/mark><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Inside a single match, drinking is nearly the whole job. Eating during games rarely suits anyone beyond a bite or two of banana at a change of ends, and most players want nothing. The real eating chance on a tournament day is the gap between matches, and that gap rewards small and regular. A bun here, a sandwich there, a banana while you watch the draw: little and often keeps energy even, while one huge meal in a two hour gap makes most players sleepy just as their name is called again.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Long waits are where match day eating usually falls apart. Hours in a hall with a canteen nearby leads wandering players to heavy fried food and fizzy drinks twenty minutes before their next match. The fix is boring and it works: pack a small match bag of food you trust, and eat by the clock instead of by panic. A lunchbox, fruit, bread and your own bottle turn waiting time into feeding time. Check the schedule, guess your next start time, and place your small meals around it.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">What travels well matters in Malaysian heat. Buns, bananas, bread, plain sandwiches made fresh that morning, biscuits and dried fruit all survive a day in a sports bag without complaint. Be careful with foods that spoil quietly: cut fruit left for hours, mayonnaise heavy fillings, and cooked rice dishes bought early and eaten late in a hot hall. If it smells tired, bin it and eat the boring backup instead. A plain bun eaten safely beats an exciting lunch that ends a tournament early, and every experienced player has a story about learning that once.<\/p>\n\n<\/div><\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-923b3bea\">\n<div class=\"gb-grid-column gb-grid-column-ad288eac\"><div class=\"gb-container gb-container-ad288eac\"><div class=\"gb-inside-container\">\n<div class=\"gb-container gb-container-c3f772bd\"><div class=\"gb-inside-container\">\n<div class=\"wp-block-image is-style-default\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"1600\" height=\"1600\" src=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Between-matches-small-bites-bench.jpg\" alt=\"Player resting on a bench between tournament matches, eating a banana and a bun from an open lunch box, with a match schedule board behind\" class=\"wp-image-119352\" title=\"Small Bites Between Matches\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Between-matches-small-bites-bench.jpg 1600w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Between-matches-small-bites-bench-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Between-matches-small-bites-bench-1024x1024.jpg 1024w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Between-matches-small-bites-bench-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Between-matches-small-bites-bench-768x768.jpg 768w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Between-matches-small-bites-bench-1536x1536.jpg 1536w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" \/><\/figure>\n<\/div>\n<\/div><\/div>\n<\/div><\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-ea4295da\"><div class=\"gb-container gb-container-ea4295da\"><div class=\"gb-inside-container\">\n\n<h5 class=\"wp-block-heading\" id=\"h-1-4\"><strong>Fuel Check #4<\/strong><\/h5>\n\n\n\n<h2 class=\"gb-headline gb-headline-e3988e70 gb-headline-text\"><strong>After the Match: The Recovery <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">Meal<\/mark><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">After the last rally, the job changes from fuelling to refilling. Eat a real meal within the next hour or so when you can manage it: carbohydrates to refill the tank, meaning rice, noodles or bread; protein to start the repair work, meaning chicken, eggs, fish, tofu or dhal; and vegetables to round the plate out. This does not need a special restaurant. A mamak plate, a home dinner or a simple rice meal near the hall all do the job, as long as the meal is real and soon.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Appetite does not always cooperate. Many players feel full or flat straight after a hard match and cannot face a plate. Start smaller: a drink and something easy like a sandwich, a banana or a cup of chocolate milk, then a proper meal a little later at home. What you should not do is skip the evening entirely and try to fix it at breakfast. Players who compete again the next day feel that gap in their legs by the second match, and no single breakfast fully covers it.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Recovery eating continues into the next day. Sleep is when much of the repair work happens, and a player who refuelled properly in the evening usually sleeps better than one who went to bed empty or stuffed. The next morning, eat a normal breakfast even if the body feels stiff: rice or bread, eggs or another protein, fruit and water. Appetite often returns with interest by lunch on the second day, which is the body finishing the refill. Players in back to back tournaments learn to respect that second day; it is where the next match is quietly prepared.<\/p>\n\n<\/div><\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-2fbefcf5\">\n<div class=\"gb-grid-column gb-grid-column-72ebb3ca\"><div class=\"gb-container gb-container-72ebb3ca\"><div class=\"gb-inside-container\">\n<div class=\"gb-container gb-container-1864283f\"><div class=\"gb-inside-container\">\n<div class=\"wp-block-image is-style-default\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"1600\" height=\"1600\" src=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Post-match-recovery-plate.jpg\" alt=\"A recovery meal plate after a match: rice, a fried egg, chicken pieces and green vegetables with a glass of water, racket resting beside the table\" class=\"wp-image-119353\" title=\"Eat a Real Meal After\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Post-match-recovery-plate.jpg 1600w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Post-match-recovery-plate-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Post-match-recovery-plate-1024x1024.jpg 1024w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Post-match-recovery-plate-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Post-match-recovery-plate-768x768.jpg 768w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Post-match-recovery-plate-1536x1536.jpg 1536w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" \/><\/figure>\n<\/div>\n<\/div><\/div>\n<\/div><\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-f16eceee\"><div class=\"gb-container gb-container-f16eceee\"><div class=\"gb-inside-container\">\n\n<h5 class=\"wp-block-heading\" id=\"h-1-5\"><strong>Fuel Check #5<\/strong><\/h5>\n\n\n\n<h2 class=\"gb-headline gb-headline-53e6ebe7 gb-headline-text\"><strong>How Match Day Fuel Fits a Tournament <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">Day<\/mark><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Put the whole day together and a shape appears. Breakfast or a main meal at home, hours before. Bottle filled, match bag packed. First match: sips between games. Gap: small bites from your own bag, by the clock. Second or third match: the same routine, because routine is the point. Final match done: fluids first, then a real meal. Malaysian school and open tournaments regularly spread two or three matches across six to eight hours, and the players still moving well at the end are usually the ones who fed the gaps instead of only the meals.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Evening matches flip the timeline rather than breaking it. Lunch becomes the main meal, eaten at a normal time. A light top up comes an hour or two before play: toast, a bun, fruit. Then the match, then a supper that stays moderate, because a mountain of food at midnight tends to disturb sleep, and sleep is part of recovery too. The structure never changes: big meal early, small food near the start, sips throughout, refuel after. Only the clock times move.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The plan gets personal fast, and that is fine. Keep a short note after each tournament: what you ate, when you ate it, and how the last game felt. Two or three events of honest notes teach you more than any general guide, because stomachs differ. One player thrives on rice before a match; another prefers noodles or bread. The timeline is shared, the menu is yours. Bring the notes to training and a coach can help you adjust the gaps and portions until the third game stops feeling like a wall.<\/p>\n\n<\/div><\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-add9ca71\">\n<div class=\"gb-grid-column gb-grid-column-27109b4c\"><div class=\"gb-container gb-container-27109b4c\"><div class=\"gb-inside-container\">\n<div class=\"gb-container gb-container-f1b3baff\"><div class=\"gb-inside-container\">\n<div class=\"wp-block-image is-style-default\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"1600\" height=\"1600\" src=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Tournament-day-fueling-timeline-card.jpg\" alt=\"A tournament day timeline card with five rows: breakfast at home, first match with sips, bites between matches, later match, and a real meal at the end\" class=\"wp-image-119354\" title=\"A Tournament Day Has a Shape\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Tournament-day-fueling-timeline-card.jpg 1600w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Tournament-day-fueling-timeline-card-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Tournament-day-fueling-timeline-card-1024x1024.jpg 1024w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Tournament-day-fueling-timeline-card-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Tournament-day-fueling-timeline-card-768x768.jpg 768w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Tournament-day-fueling-timeline-card-1536x1536.jpg 1536w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" \/><\/figure>\n<\/div>\n<\/div><\/div>\n<\/div><\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-d0b536c0\"><div class=\"gb-container gb-container-d0b536c0\"><div class=\"gb-inside-container\">\n\n<h5 class=\"wp-block-heading\" id=\"h-1-6\"><strong>Myth vs Reality<\/strong><\/h5>\n\n\n\n<h2 class=\"gb-headline gb-headline-33090c3c gb-headline-text\"><strong>Myths About <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-global-color-10-color\">Match Day <\/mark><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-blue-google-color\">Eating<\/mark><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Myth one: energy drinks are match fuel. They are mostly sugar and caffeine in a loud can. What follows the short lift is often a dip, shaky hands on the serve and a stomach that complains during rallies. Young players should skip them entirely. The real energy on match day comes from the meal you ate hours earlier, the sips you kept taking and the bites between matches. A can cannot replace a timeline, and it cannot rescue a player who skipped breakfast.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Myth two: playing on an empty stomach makes you feel lighter and faster. Empty players do feel light for the first game. Then the clear drops short, the footwork slows and decisions get sloppy, because the body is protecting what little fuel remains. Light and fed beats empty every time: eat smaller if fullness worries you, but eat. The twin myth is that one giant meal after the match fixes everything. Refilling works the same way as fuelling: steadily, across the evening, not in one heroic sitting.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The honest summary is that match day nutrition is ordinary food placed at the right times. A familiar meal a few hours before, a small top up near the start, water in small sips from morning to night, easy bites between matches, and a real meal after the last rally. No special products, no strange rules, nothing bought from an advertisement. Players who run this timeline stop blaming their fitness for third games that were actually lost at the canteen, or in the breakfast they skipped.<\/p>\n\n<\/div><\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-7aa6d643\">\n<div class=\"gb-grid-column gb-grid-column-094255c4\"><div class=\"gb-container gb-container-094255c4\"><div class=\"gb-inside-container\">\n<div class=\"gb-container gb-container-c73b6bc4\"><div class=\"gb-inside-container\">\n<div class=\"wp-block-image is-style-default\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"1600\" height=\"1600\" src=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Myths-about-match-day-eating.jpg\" alt=\"Three myth bubbles about match day eating with one reality line: energy drinks give match energy, skip food to feel light, one huge meal fixes everything\" class=\"wp-image-119355\" title=\"Fuel Beats Shortcuts\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Myths-about-match-day-eating.jpg 1600w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Myths-about-match-day-eating-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Myths-about-match-day-eating-1024x1024.jpg 1024w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Myths-about-match-day-eating-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Myths-about-match-day-eating-768x768.jpg 768w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Myths-about-match-day-eating-1536x1536.jpg 1536w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" \/><\/figure>\n<\/div>\n<\/div><\/div>\n<\/div><\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-11c64c35\"><div class=\"gb-container gb-container-11c64c35\"><div class=\"gb-inside-container\">\n\n<h5 class=\"wp-block-heading\" id=\"h-1-5\"><strong>Why Choose Us<\/strong><\/h5>\n\n\n\n<h2 class=\"gb-headline gb-headline-2bc688f2 gb-headline-text\"><strong>Why Players Choose <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">ST Badminton Academy<\/mark><\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">At ST Badminton Academy, match day eating is taught as part of match preparation, inside the same small group sessions as warm ups and routines. Groups stay at four students or fewer, so coaches hear what players actually ate before a hard session, and juniors learn to pack a match bag the night before, not in a scramble at the door. Parents are part of the lesson too, because for younger players the parents are the ones cooking and packing. Badminton stays the main sport; the food simply stops undermining it.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Head coach Eric Chuar leads the programme, with over 15 years of coaching experience across Singapore and Malaysia. Eric&#8217;s first rule of match day food is the one on this page: nothing new on match day. He has watched more matches fade because of empty stomachs, heavy lunches and forgotten water bottles than because of any fancy problem, so he teaches the timeline early and checks it before tournaments. Simple, repeated and personal beats complicated, copied and ignored.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You will find us in Setapak, Kuala Lumpur, easy to reach from Wangsa Maju, Melati Utama, Danau Kota and Gombak. If your third game keeps fading, your tournament days feel chaotic, or your child plays matches on whatever the canteen happens to sell, come and try a session with us. We will look at your match day plan alongside your footwork, because by the second match of a long day, the two are the same problem.<\/p>\n\n<\/div><\/div><\/div>\n<\/div>\n\n<div class=\"gb-container gb-container-e043c359 gbp-section\">\n<div class=\"gb-container gb-container-57db8dd3 gbp-section__inner\">\n<div class=\"gb-container gb-container-f1216be5\">\n\n<h2 class=\"gb-headline gb-headline-941000e3 gb-headline-text gbp-section__headline\">FAQs: Badminton Match Day Nutrition in <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-global-color-10-color\">Malaysia <\/mark><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-blue-google-color\">(KL)<\/mark><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Match day food raises practical questions about timing, drinks and nervous stomachs. Here are the answers we give most often.<\/p>\n\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-b997057e\">\n<div class=\"gb-grid-column gb-grid-column-9eb55f9d\"><div class=\"gb-container gb-container-9eb55f9d gbp-card gbp-card--border\">\n\n<h3 class=\"gb-headline gb-headline-906120f3 gb-headline-text gbp-card__title\">Where can I learn match day eating for badminton if I live in Setapak or <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">Gombak?<\/mark><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">With us, in Setapak. ST Badminton Academy is based in Setapak, Kuala Lumpur, and players travel in from Gombak, Wangsa Maju, Melati Utama and Danau Kota. Match day eating is taught inside our regular small group sessions: the meal timeline, what to pack in a match bag, and how to drink across a long tournament day.<\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-7143cf45\"><div class=\"gb-container gb-container-7143cf45 gbp-card gbp-card--border\">\n\n<h3 class=\"gb-headline gb-headline-0560b3f6 gb-headline-text gbp-card__title\">What should I eat before a badminton match in <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">KL?<\/mark><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Eat a meal about two to three hours before the match: a base of rice, noodles or bread, some protein such as chicken, eggs or tofu, and vegetables if you like them. Keep heavy fat and spicy dishes for another day, and add a small top up like a banana or a bun nearer the start if you feel hungry.<\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-6cb11780\"><div class=\"gb-container gb-container-6cb11780 gbp-card gbp-card--border\">\n\n<h3 class=\"gb-headline gb-headline-ac75dd50 gb-headline-text gbp-card__title\">How much water should I drink on match day at a steady <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">level?<\/mark><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">There is no single litre target that fits every player, because body size, heat and match length all change the answer. Sip water steadily through the day, keep a bottle at the court and drink at every break. Pale urine and no strong thirst by the first match are the simple signs that you are about right.<\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-cc214565\"><div class=\"gb-container gb-container-cc214565 gbp-card gbp-card--border\">\n\n<h3 class=\"gb-headline gb-headline-a3b096e1 gb-headline-text gbp-card__title\">How early should I eat before an evening match that starts at <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">night?<\/mark><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Make lunch your main meal at a normal time, then take a light top up an hour or two before you play: toast, a bun or some fruit. After the match, eat a proper but moderate supper rather than a huge one, so your sleep is not disturbed. The timeline stays the same; only the clock times move.<\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-13cbdb74\"><div class=\"gb-container gb-container-13cbdb74 gbp-card gbp-card--border\">\n\n<h3 class=\"gb-headline gb-headline-fd7b8a21 gb-headline-text gbp-card__title\">Which drinks are best during a long tournament day in the <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">heat?<\/mark><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Water does most of the work, and it should be your default all day. On long, hot tournament days with hours of sweating, an isotonic drink or coconut water can help replace the salts sweat takes out. Skip energy drinks, especially for young players, and go easy on fizzy drinks, which fill the stomach without helping it.<\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-63a8f528\"><div class=\"gb-container gb-container-63a8f528 gbp-card gbp-card--border\">\n\n<h3 class=\"gb-headline gb-headline-a066d17d gb-headline-text gbp-card__title\">Do you coach match day nutrition for players near Wangsa <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">Maju?<\/mark><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Yes. Our base is in Setapak, a short drive from Wangsa Maju, and match day nutrition is covered inside our regular small group sessions rather than as a separate course. Coaches check what players ate before hard sessions and help them build a simple match day plan that fits their own stomach and schedule.<\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-407adc65\"><div class=\"gb-container gb-container-407adc65 gbp-card gbp-card--border\">\n\n<h3 class=\"gb-headline gb-headline-40c10dde gb-headline-text gbp-card__title\">Does your academy teach young players what to eat and drink in <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">Malaysia?<\/mark><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Yes. Juniors at our academy learn the whole routine: a proper meal before leaving, a match bag packed the night before with food they trust, a bottle that travels everywhere, and small bites between matches instead of canteen gambling. Parents join the conversation, because they do most of the cooking and packing for younger players.<\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-75aa8713\"><div class=\"gb-container gb-container-75aa8713 gbp-card gbp-card--border\">\n\n<h3 class=\"gb-headline gb-headline-cf70a8af gb-headline-text gbp-card__title\">Where does ST Badminton Academy coach badminton in <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">Setapak?<\/mark><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">At our home base in Setapak, Kuala Lumpur. Match day preparation, including the eating and drinking timeline, happens inside regular badminton training with no more than four students in a group. Players come in from Wangsa Maju, Gombak and across the Klang Valley, and trial sessions can be arranged through the academy.<\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-cc214566\"><div class=\"gb-container gb-container-cc214566 gbp-card gbp-card--border\">\n\n<h3 class=\"gb-headline gb-headline-a3b096e2 gb-headline-text gbp-card__title\">What makes Mr Eric Chuar a suitable coach for match day preparation in <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-google-hover-color\">badminton?<\/mark><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Eric keeps match day food simple on purpose. He checks what players ate before big sessions, teaches the timeline of meal, top up, sips and recovery meal, and repeats one rule above all: nothing new on match day. Over 15 years of coaching, he has seen plain plans kept faithfully beat clever plans abandoned by the second tournament.<\/p>\n\n<\/div><\/div>\n<\/div>\n\n<div class=\"gb-container gb-container-96a56784 gbp-section\">\n\n<h2 class=\"gb-headline gb-headline-eee1030b gb-headline-text gbp-section__headline\">Badminton Match Day Nutrition in <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-blue-google-color\">Action<\/mark><\/h2>\n\n\n<div class=\"gb-container gb-container-419e8127\">\n<div class=\"gb-grid-wrapper gb-grid-wrapper-0b16aaaa\">\n<div class=\"gb-grid-column gb-grid-column-191dbe8a\"><div class=\"gb-container gb-container-191dbe8a\">\n\n<figure class=\"gb-block-image gb-block-image-ca9fd63c\"><img decoding=\"async\" width=\"1600\" height=\"1600\" class=\"gb-image gb-image-ca9fd63c\" src=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Packing-a-match-day-food-bag.jpg\" alt=\"Packing a match bag the night before: lunch box, banana, bun and a filled water bottle placed neatly into an open sports bag beside a racket\" title=\"Pack the Bag the Night Before\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Packing-a-match-day-food-bag.jpg 1600w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Packing-a-match-day-food-bag-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Packing-a-match-day-food-bag-1024x1024.jpg 1024w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Packing-a-match-day-food-bag-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Packing-a-match-day-food-bag-768x768.jpg 768w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Packing-a-match-day-food-bag-1536x1536.jpg 1536w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" \/><\/figure>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-08033a23\"><div class=\"gb-container gb-container-08033a23\">\n\n<figure class=\"gb-block-image gb-block-image-5c784924\"><img decoding=\"async\" width=\"1600\" height=\"1600\" class=\"gb-image gb-image-5c784924\" src=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Courtside-sipping-routine-drill.jpg\" alt=\"Player drinking from a sports bottle at the side of the court during a short break, towel over the shoulder, partner waiting with rackets up\" title=\"Sip at Every Break\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Courtside-sipping-routine-drill.jpg 1600w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Courtside-sipping-routine-drill-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Courtside-sipping-routine-drill-1024x1024.jpg 1024w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Courtside-sipping-routine-drill-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Courtside-sipping-routine-drill-768x768.jpg 768w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Courtside-sipping-routine-drill-1536x1536.jpg 1536w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" \/><\/figure>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-810a7e42\"><div class=\"gb-container gb-container-810a7e42\">\n\n<figure class=\"gb-block-image gb-block-image-10722673\"><img decoding=\"async\" width=\"1600\" height=\"1600\" class=\"gb-image gb-image-10722673\" src=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Match-morning-breakfast-at-home.jpg\" alt=\"Player eating a plain breakfast at home on match morning: toast, boiled eggs and a banana, with a packed racket bag waiting by the door\" title=\"Start With Breakfast\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Match-morning-breakfast-at-home.jpg 1600w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Match-morning-breakfast-at-home-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Match-morning-breakfast-at-home-1024x1024.jpg 1024w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Match-morning-breakfast-at-home-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Match-morning-breakfast-at-home-768x768.jpg 768w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Match-morning-breakfast-at-home-1536x1536.jpg 1536w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" \/><\/figure>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-42ce3dc2\"><div class=\"gb-container gb-container-42ce3dc2\">\n\n<figure class=\"gb-block-image gb-block-image-2b3ebc45\"><img decoding=\"async\" width=\"1600\" height=\"1600\" class=\"gb-image gb-image-2b3ebc45\" src=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Match-day-food-notes-in-a-notebook.jpg\" alt=\"Player writing match day food notes in a paper notebook: what was eaten, when, and how the last game felt, with a banana and bottle beside the bench\" title=\"Write the Day Down\" srcset=\"https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Match-day-food-notes-in-a-notebook.jpg 1600w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Match-day-food-notes-in-a-notebook-300x300.jpg 300w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Match-day-food-notes-in-a-notebook-1024x1024.jpg 1024w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Match-day-food-notes-in-a-notebook-150x150.jpg 150w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Match-day-food-notes-in-a-notebook-768x768.jpg 768w, https:\/\/stbadmintonacademy.my\/wp-content\/uploads\/2026\/11\/Match-day-food-notes-in-a-notebook-1536x1536.jpg 1536w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" \/><\/figure>\n\n<\/div><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n<div class=\"gb-container gb-container-e4ec421e gbp-section__inner\">\n<div class=\"gb-container gb-container-4a0c4bf4\">\n\n<div class=\"st-badminton-quiz\" style=\"font-family: inherit; max-width: 100%; margin: 0 auto; background: #fff; border-radius: 12px; box-shadow: 0 4px 16px rgba(0,0,0,0.08); overflow: hidden;\">\n\n<!-- HEADER -->\n\n<div style=\"background: linear-gradient(135deg, #3249a4, #4b63d2); color: #fff; padding: 16px 16px; text-align: center; position: relative; overflow: hidden;\">\n<div style=\"position: absolute; top: 0; left: 0; right: 0; height: 2px; background: linear-gradient(90deg, #37ba2b, #fcb900, #37ba2b);\"><\/div>\n<div style=\"font-size: 18px; font-weight: 700; margin-bottom: 4px;\">\ud83c\udff8 Match Day Fuel Quiz<\/div>\n<div style=\"font-size: 12px; opacity: 0.9; line-height: 1.3; margin-bottom: 8px;\">\n<strong>Is Your Match Day Eating Planned?<\/strong>\n<\/div>\n<div id=\"score-badge\" style=\"display: inline-flex; align-items: center; gap: 4px; background: #fff; padding: 6px 12px; border-radius: 16px; font-weight: 600; font-size: 12px; color: #3249a4; box-shadow: 0 2px 12px rgba(0,0,0,0.1);\">\n<span id=\"current-score\">0<\/span>\/<span id=\"total-score\">10<\/span>\n<\/div>\n<\/div>\n\n<!-- MAIN QUIZ -->\n\n<div id=\"quiz-main\" style=\"padding: 16px;\">\n<div style=\"display: flex; flex-direction: column; gap: 8px; margin-bottom: 16px; padding: 12px; background: #EEF3FF; border-radius: 8px; border: 1px solid rgba(50,73,164,0.15);\">\n<div style=\"display: flex; justify-content: space-between; align-items: center;\">\n<div style=\"display: flex; align-items: center; gap: 8px;\">\n<div id=\"progress-circle\" style=\"width: 32px; height: 32px; border-radius: 50%; background: conic-gradient(#3249a4 0deg 0deg, #EEF3FF 0deg 360deg); display: flex; align-items: center; justify-content: center; font-weight: 800; color: #3249a4; font-size: 12px;\">1<\/div>\n<div>\n<div style=\"font-size: 12px; font-weight: 600; color: #1a1a1a;\">Q<span id=\"current-step\">1<\/span>\/10<\/div>\n<div id=\"skill-label\" style=\"font-size: 11px; color: #3249a4; font-weight: 600;\">Fuel Check<\/div>\n<\/div>\n<\/div>\n<div id=\"question-counter\" style=\"font-size: 11px; color: #fff; background: #3249a4; padding: 4px 8px; border-radius: 12px; font-weight: 600;\">FUEL<\/div>\n<\/div>\n<\/div>\n\n<div id=\"quiz-card\" style=\"background: #fff; border-radius: 12px; padding: 16px; margin-bottom: 16px; box-shadow: 0 4px 12px rgba(0,0,0,0.06); border: 1px solid rgba(50,73,164,0.05);\">\n<div id=\"question-content\"><\/div>\n<\/div>\n\n<div style=\"display: flex; gap: 8px; margin-top: 20px; flex-wrap: wrap;\">\n<button id=\"prev-btn\" disabled style=\"flex: 1; padding: 10px 12px; border: none; border-radius: 8px; font-weight: 600; font-size: 13px; background: #EEF3FF; color: #3249a4; border: 1px solid rgba(50,73,164,0.2); cursor: pointer; min-height: 40px;\">\u2190 Prev<\/button>\n<button id=\"next-btn\" disabled style=\"flex: 1; padding: 10px 12px; border: none; border-radius: 8px; font-weight: 600; font-size: 13px; background: linear-gradient(135deg, #3249a4, #213065); color: #fff; cursor: pointer; min-height: 40px; box-shadow: 0 2px 8px rgba(50,73,164,0.2);\">Next<\/button>\n<\/div>\n<\/div>\n\n<!-- RESULTS -->\n\n<div id=\"result-screen\" style=\"text-align: center; padding: 24px 16px; display: none;\">\n<div id=\"result-emoji\" style=\"font-size: 40px; margin-bottom: 12px;\">\ud83c\udfc6<\/div>\n<div id=\"result-title\" style=\"font-size: 20px; font-weight: 700; color: #1a1a1a; margin-bottom: 8px;\">Fuel Potential!<\/div>\n<div id=\"final-score\" style=\"font-size: 32px; font-weight: 800; background: linear-gradient(135deg, #37ba2b, #00a86b); background-clip: text; -webkit-background-clip: text; color: transparent; margin-bottom: 20px;\">100%<\/div>\n<div style=\"background: #EEF3FF; border-radius: 12px; padding: 16px; margin: 20px 0; max-width: 400px; margin-left: auto; margin-right: auto;\">\n<div style=\"display: flex; justify-content: space-between; padding: 8px 0; border-bottom: 1px solid rgba(50,73,164,0.1); font-size: 13px;\">\n<span style=\"color: #666; font-weight: 600;\">\ud83d\udcc5 Planning<\/span>\n<span id=\"footwork-score\" style=\"font-weight: 700; color: #1a1a1a;\">0\/3<\/span>\n<\/div>\n<div style=\"display: flex; justify-content: space-between; padding: 8px 0; border-bottom: 1px solid rgba(50,73,164,0.1); font-size: 13px;\">\n<span style=\"color: #666; font-weight: 600;\">\ud83d\udcaa Discipline<\/span>\n<span id=\"control-score\" style=\"font-weight: 700; color: #1a1a1a;\">0\/3<\/span>\n<\/div>\n<div style=\"display: flex; justify-content: space-between; padding: 8px 0; border-bottom: 1px solid rgba(50,73,164,0.1); font-size: 13px;\">\n<span style=\"color: #666; font-weight: 600;\">\ud83e\udde0 Mindset<\/span>\n<span id=\"safety-score\" style=\"font-weight: 700; color: #1a1a1a;\">0\/2<\/span>\n<\/div>\n<div style=\"display: flex; justify-content: space-between; padding: 8px 0; font-size: 13px;\">\n<span style=\"color: #666; font-weight: 600;\">\ud83c\udfc5 Goals<\/span>\n<span id=\"progress-score\" style=\"font-weight: 700; color: #1a1a1a;\">0\/2<\/span>\n<\/div>\n<\/div>\n<a id=\"whatsapp-btn\" href=\"#\" target=\"_blank\" rel=\"noopener\" style=\"display: inline-block; padding: 12px 24px; border-radius: 8px; font-weight: 700; font-size: 14px; background: linear-gradient(135deg, #3249a4, #213065); color: #fff; text-decoration: none; box-shadow: 0 4px 12px rgba(50,73,164,0.2);\">\n\ud83d\ude80 Book a Trial and Plan Your Match Day\n<\/a>\n<\/div>\n<\/div>\n\n<script>\n(function() {\n'use strict';\n\nconst DRILLS = [\n{q:\"The main pre-match meal should be eaten\", opts:[\"Two to three hours before the first match\", \"Five minutes before the warm up\", 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style=\"font-size: 16px; font-weight: 700; color: #1a1a1a; line-height: 1.3; margin-bottom: 12px; display: flex; align-items: center; gap: 6px;\">\n${['\ud83c\udff8','\ud83d\udc5f','\ud83c\udfaf','\ud83d\udde3\ufe0f','\ud83d\udcc8'][Math.floor(current\/2)]} ${drill.q}\n<\/div>\n<div style=\"display: grid; gap: 8px;\">\n`;\n\nconst icons = ['\ud83d\udd35','\u274c','\u2705','\u26a0\ufe0f','\ud83c\udfaf'];\ndrill.opts.forEach((opt, i) => {\nconst selected = answered && answers[current] === i;\nhtml += `\n<div style=\"padding: 12px 14px; border-radius: 8px; cursor: pointer; transition: all 0.2s ease; border: 2px solid ${selected ? 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'\ud83c\udf89 Finish' : 'Next';\nelements.nextBtn.disabled = !answered;\nif (!answered) elements.nextBtn.style.opacity = '0.5';\n}\n\nfunction showResults() {\nelements.quizMain.style.display = 'none';\nelements.resultScreen.style.display = 'block';\n\nDRILLS.forEach((drill, i) => {\nif (answers[i] === drill.correct) {\nif(skillScores[drill.skill] !== undefined) skillScores[drill.skill]++;\nscore++;\n}\n});\n\nconst finalScore = Math.round((score \/ totalQuestions) * 100);\ndocument.getElementById('final-score').textContent = `${finalScore}%`;\ndocument.getElementById('footwork-score').textContent = `${skillScores.planning || 0}\/3`;\ndocument.getElementById('control-score').textContent = `${skillScores.discipline || 0}\/3`;\ndocument.getElementById('safety-score').textContent = `${skillScores.mindset || 0}\/2`;\ndocument.getElementById('progress-score').textContent = `${skillScores.goals || 0}\/2`;\n\nconst emoji = finalScore >= 90 ? '\ud83c\udfc6' : finalScore >= 70 ? '\ud83c\udfaf' : '\ud83d\udcda';\nconst title = finalScore >= 90 ? 'Match Ready Eater!' : finalScore >= 70 ? 'Solid Start!' : 'Needs Planning!';\ndocument.getElementById('result-emoji').textContent = emoji;\ndocument.getElementById('result-title').textContent = title;\n\nconst waMsg = `Hi ST Badminton! I scored ${finalScore}% on the Match Day Fuel Quiz. I'd like to know more about badminton nutrition and training in KL.`;\nelements.whatsappBtn.href = `https:\/\/wa.me\/60176842136?text=${encodeURIComponent(waMsg)}`;\n}\n\nelements.prevBtn.addEventListener('click', () => {\nif (current > 0) {\ncurrent--;\nupdateUI();\nrenderQuestion();\n}\n});\n\nelements.nextBtn.addEventListener('click', () => {\nif (current < totalQuestions - 1) {\ncurrent++;\nupdateUI();\nrenderQuestion();\n} else {\nshowResults();\n}\n});\n\nupdateUI();\nrenderQuestion();\n})();\n<\/script>\n\n<\/div>\n\n<div class=\"gb-container gb-container-5b3bc5e8\">\n\n<div class=\"gb-headline gb-headline-5ce852b1 gb-headline-text gbp-section__tagline\">Match Day Fuel Standards<\/div>\n\n\n\n<h2 class=\"gb-headline gb-headline-ee62a864 gb-headline-text gbp-section__headline\">One Standard for Every Player and <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-blue-google-color\">Every Session<\/mark><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Hold your match day eating to five standards. Nothing new on match day. A real meal hours before, a small top up near the start. A bottle at the courtside, sipped at every break. Food packed by you and eaten by the clock between matches. And a short note after each event, so the plan improves. Standards like these sound plain because they are. Plain timelines, kept all season, are what keep third games alive.<\/p>\n\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-2631a86b\">\n<div class=\"gb-grid-column gb-grid-column-670ee1e4\"><div class=\"gb-container gb-container-670ee1e4\">\n\n<div class=\"gb-headline gb-headline-4ffecd9e gb-headline-text\">100%<\/div>\n\n\n\n<div class=\"gb-headline gb-headline-a40d5ff4 gb-headline-text\">Dedication Required for State Selection Pathway<\/div>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-36c23c60\"><div class=\"gb-container gb-container-36c23c60\">\n\n<div class=\"gb-headline gb-headline-3944b2ff gb-headline-text\">4<\/div>\n\n\n\n<div class=\"gb-headline gb-headline-5dd5c27e gb-headline-text\">Maximum Students Per Group for Intensive Coaching<\/div>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-325bb028\"><div class=\"gb-container gb-container-325bb028\">\n\n<div class=\"gb-headline gb-headline-fb0a55b1 gb-headline-text\">0<\/div>\n\n\n\n<div class=\"gb-headline gb-headline-135bc509 gb-headline-text\">Shortcuts to Success. Only Hard Work Counts.<\/div>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-b38becfe\"><div class=\"gb-container gb-container-b38becfe\">\n\n<div class=\"gb-headline gb-headline-7c2857fd gb-headline-text\">15+<\/div>\n\n\n\n<div class=\"gb-headline gb-headline-7d08250a gb-headline-text\">Years Coaching Experience (Singapore + Malaysia)<\/div>\n\n<\/div><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<html>\n<head>\n<style>\n.comparison-container {\nfont-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif;\nmargin: 20px 0;\nmax-width: 100%;\n}\n\n\n.table-header {\ntext-align: center;\nmargin-bottom: 20px;\ncolor: #2a3f90;\nfont-size: 1.3em;\nfont-weight: bold;\nline-height: 1.3;\n}\n\n\/* Desktop Table View *\/\n.comparison-table {\nwidth: 100%;\nborder-collapse: separate;\nborder-spacing: 0;\nbox-shadow: 0 4px 8px rgba(0,0,0,0.1);\nborder-radius: 8px;\noverflow: hidden;\ndisplay: table;\n}\n\n.comparison-table th,\n.comparison-table td {\npadding: 12px;\ntext-align: left;\nvertical-align: top;\nborder-bottom: 1px solid #e0e0e0;\n}\n\n.comparison-table th {\nbackground: linear-gradient(135deg, #2a3f90 0%, #3249a4 100%);\ncolor: white;\nfont-weight: 600;\nfont-size: 0.9em;\n}\n\n.comparison-table tr:last-child td {\nborder-bottom: none;\n}\n\n.comparison-table tr:nth-child(even) td:not(.highlight) {\nbackground-color: #f8f9fa;\n}\n\n.comparison-table td:first-child {\nfont-weight: 600;\ncolor: #2a3f90;\nwidth: 25%;\nfont-size: 0.9em;\n}\n\n.comparison-table td:nth-child(2) {\ncolor: #555;\nborder-right: 1px solid #e0e0e0;\nwidth: 37.5%;\nfont-size: 0.85em;\n}\n\n.highlight {\nbackground: linear-gradient(to right, rgba(220, 250, 220, 0.7), rgba(220, 250, 220, 0.3));\nwidth: 37.5%;\nborder-left: 4px solid #37ba2b;\nfont-size: 0.85em;\n}\n\n.highlight::before {\ncontent: '\u2713 ';\ncolor: #37ba2b;\nfont-weight: bold;\n}\n\n.badge-inline {\ndisplay: inline-block;\nbackground: rgba(55, 186, 43, 0.2);\ncolor: #37ba2b;\nfont-size: 0.6em;\nfont-weight: 600;\npadding: 2px 6px;\nborder-radius: 4px;\nmargin-left: 6px;\nborder: 1px solid rgba(55, 186, 43, 0.4);\n}\n\n\/* Mobile Card View *\/\n.mobile-cards {\ndisplay: none;\n}\n\n.comparison-card {\nbackground: white;\nborder-radius: 8px;\nmargin-bottom: 16px;\nbox-shadow: 0 2px 8px rgba(0,0,0,0.1);\noverflow: hidden;\n}\n\n.card-header {\nbackground: linear-gradient(135deg, #2a3f90 0%, #3249a4 100%);\ncolor: white;\npadding: 12px;\nfont-weight: 600;\nfont-size: 1em;\n}\n\n.card-content {\npadding: 16px;\n}\n\n.comparison-row {\nmargin-bottom: 16px;\npadding-bottom: 16px;\nborder-bottom: 1px solid #e0e0e0;\n}\n\n.comparison-row:last-child {\nborder-bottom: none;\nmargin-bottom: 0;\npadding-bottom: 0;\n}\n\n.row-title {\nfont-weight: 600;\ncolor: #2a3f90;\nmargin-bottom: 8px;\nfont-size: 0.9em;\n}\n\n.traditional-option {\nbackground-color: #f8f9fa;\npadding: 10px;\nborder-radius: 4px;\nmargin-bottom: 8px;\nfont-size: 0.85em;\ncolor: #555;\n}\n\n.bsw-option {\nbackground: linear-gradient(to right, rgba(220, 250, 220, 0.7), rgba(220, 250, 220, 0.3));\npadding: 10px;\nborder-radius: 4px;\nborder-left: 4px solid #37ba2b;\nfont-size: 0.85em;\n}\n\n.bsw-option::before {\ncontent: '\u2713 ';\ncolor: #37ba2b;\nfont-weight: bold;\n}\n\n.option-label {\nfont-weight: 600;\nfont-size: 0.8em;\nmargin-bottom: 4px;\nopacity: 0.8;\n}\n\n\/* Responsive Breakpoints *\/\n@media (max-width: 768px) {\n.comparison-table {\ndisplay: none;\n}\n\n.mobile-cards {\ndisplay: block;\n}\n\n.table-header {\nfont-size: 1.1em;\npadding: 0 10px;\n}\n}\n\n@media (max-width: 480px) {\n.comparison-container {\nmargin: 10px 0;\n}\n\n.table-header {\nfont-size: 1em;\n}\n\n.card-content {\npadding: 12px;\n}\n\n.comparison-row {\nmargin-bottom: 12px;\npadding-bottom: 12px;\n}\n}\n<\/style>\n\n<\/head>\n<body>\n\n<div class=\"comparison-container\">\n<div class=\"table-header\">Guessing vs Planned Match Day Fuel<\/div>\n\n<!-- Desktop Table View -->\n\n<table class=\"comparison-table\">\n<thead>\n<tr>\n<th>Factor<\/th>\n<th>Guessing<\/th>\n<th>Planned Match Day Fuel <span class=\"badge-inline\">FUEL<\/span><\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Frequency<\/td>\n<td>1 or 2 times a week. Mostly for fun and sweat.<\/td>\n<td class=\"highlight\">A proper meal a few hours before play, then a light top up closer to the start.<\/td>\n<\/tr>\n<tr>\n<td>Drills Focus<\/td>\n<td>Basic static feeding. Minimal footwork pressure.<\/td>\n<td class=\"highlight\">Water through the day, small sips between games, and more after the last rally.<\/td>\n<\/tr>\n<tr>\n<td>Physical Conditioning<\/td>\n<td>Rarely included. Just playing games on court.<\/td>\n<td class=\"highlight\">Core, agility, and speed training included in every session to prevent injury and build stamina.<\/td>\n<\/tr>\n<tr>\n<td>Tactical Awareness<\/td>\n<td>\"Just hit it over.\" No real game plan.<\/td>\n<td class=\"highlight\">Video analysis, point construction, and learning to read the opponent's game.<\/td>\n<\/tr>\n<tr>\n<td>Coach Ratio<\/td>\n<td>Large groups (8-10 kids). Coach barely watches you.<\/td>\n<td class=\"highlight\">Max 4 students. Mr Eric Chuar personally corrects every stroke and movement detail.<\/td>\n<\/tr>\n<tr>\n<td>Goal Setting<\/td>\n<td>Fun and exercise.<\/td>\n<td class=\"highlight\">Carbs and protein after the match to refill energy and start the repair work.<\/td>\n<\/tr>\n<tr>\n<td>Long Term Result<\/td>\n<td>Good recreational player.<\/td>\n<td class=\"highlight\">A player who still feels strong in the third game instead of running on empty.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n<!-- Mobile Card View -->\n\n<div class=\"mobile-cards\">\n<div class=\"comparison-card\">\n<div class=\"card-header\">Frequency<\/div>\n<div class=\"card-content\">\n<div class=\"comparison-row\">\n<div class=\"option-label\">Guessing:<\/div>\n<div class=\"traditional-option\">1 or 2 times a week. Mostly for fun and sweat.<\/div>\n<div class=\"option-label\">Planned Match Day Fuel:<\/div>\n<div class=\"bsw-option\">A proper meal a few hours before play, then a light top up closer to the start.<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n<div class=\"comparison-card\">\n<div class=\"card-header\">Drills Focus<\/div>\n<div class=\"card-content\">\n<div class=\"comparison-row\">\n<div class=\"option-label\">Guessing:<\/div>\n<div class=\"traditional-option\">Basic static feeding. Minimal footwork pressure.<\/div>\n<div class=\"option-label\">Planned Match Day Fuel:<\/div>\n<div class=\"bsw-option\">Water through the day, small sips between games, and more after the last rally.<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n<div class=\"comparison-card\">\n<div class=\"card-header\">Physical Conditioning<\/div>\n<div class=\"card-content\">\n<div class=\"comparison-row\">\n<div class=\"option-label\">Guessing:<\/div>\n<div class=\"traditional-option\">Rarely included. Just playing games on court.<\/div>\n<div class=\"option-label\">Planned Match Day Fuel:<\/div>\n<div class=\"bsw-option\">Core, agility, and speed training included in every session to prevent injury and build stamina.<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n<div class=\"comparison-card\">\n<div class=\"card-header\">Tactical Awareness<\/div>\n<div class=\"card-content\">\n<div class=\"comparison-row\">\n<div class=\"option-label\">Guessing:<\/div>\n<div class=\"traditional-option\">\"Just hit it over.\" No real game plan.<\/div>\n<div class=\"option-label\">Planned Match Day Fuel:<\/div>\n<div class=\"bsw-option\">Video analysis, point construction, and learning to read the opponent's game.<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n<div class=\"comparison-card\">\n<div class=\"card-header\">Coach Ratio<\/div>\n<div class=\"card-content\">\n<div class=\"comparison-row\">\n<div class=\"option-label\">Guessing:<\/div>\n<div class=\"traditional-option\">Large groups (8-10 kids). Coach barely watches you.<\/div>\n<div class=\"option-label\">Planned Match Day Fuel:<\/div>\n<div class=\"bsw-option\">Max 4 students. Mr Eric Chuar personally corrects every stroke and movement detail.<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n<div class=\"comparison-card\">\n<div class=\"card-header\">Goal Setting<\/div>\n<div class=\"card-content\">\n<div class=\"comparison-row\">\n<div class=\"option-label\">Guessing:<\/div>\n<div class=\"traditional-option\">Fun and exercise.<\/div>\n<div class=\"option-label\">Planned Match Day Fuel:<\/div>\n<div class=\"bsw-option\">Carbs and protein after the match to refill energy and start the repair work.<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n<div class=\"comparison-card\">\n<div class=\"card-header\">Long Term Result<\/div>\n<div class=\"card-content\">\n<div class=\"comparison-row\">\n<div class=\"option-label\">Guessing:<\/div>\n<div class=\"traditional-option\">Good recreational player.<\/div>\n<div class=\"option-label\">Planned Match Day Fuel:<\/div>\n<div class=\"bsw-option\">A player who still feels strong in the third game instead of running on empty.<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n<\/body>\n<\/html>\n\n\n<div class=\"gb-container gb-container-69063730 gbp-section\">\n<div class=\"gb-container gb-container-c192804a gbp-section__inner\">\n<div class=\"gb-container gb-container-26552703\">\n\n<div class=\"gb-headline gb-headline-27edcbd1 gb-headline-text gbp-section__tagline\">Ready to Fuel Your Next Match?<\/div>\n\n\n\n<h2 class=\"gb-headline gb-headline-bda1dc9d gb-headline-text gbp-section__headline\">Badminton Nutrition Coaching in <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-new-blue-google-color\">Kuala Lumpur<\/mark><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Match day fuel is a timeline, not a product. Eat early, top up lightly, sip steadily, bite between matches and refuel properly at the end, and your legs will still have something to give in the last game of the day. If you would like that timeline coached alongside your badminton, train with us in Setapak. Bring your racket, your bottle and your questions. We will start with what you ate today.<\/p>\n\n\n<div class=\"gb-container gb-container-4aa6efd2\">\n\n<a class=\"gb-button gb-button-1b494854 gb-button-text gbp-button--secondary\" href=\"https:\/\/wa.me\/60176842136?text=Hi%20ST%20Badminton%20Academy%20Malaysia%2C%20I&#039;m%20interested%20in%20the%20state%20player%20pathway%20training%20for%20juniors%20in%20KL.%20Please%20share%20details%20on%20assessment%20and%20schedule.\" rel=\"noopener\">WhatsApp for Assessment<\/a>\n\n<\/div>\n<\/div>\n\n<div class=\"gb-container gb-container-ef62c7ce\">\n\n<div style=\"position:relative; width:100%; padding-bottom:56.25%; height:0; overflow:hidden; margin-top:20px;\">\n<iframe\nsrc=\"https:\/\/www.google.com\/maps\/embed?pb=!1m18!1m12!1m3!1d3983.5074349712468!2d101.7238838457958!3d3.2230235443659256!2m3!1f0!2f0!3f0!3m2!1i1024!2i768!4f13.1!3m3!1m2!1s0x31cc396f3692a597%3A0x62779a6ace767ef0!2zU1QgQmFkbWludG9uIEFjYWRlbXkgLSBCYWRtaW50b24gQ29hY2gg77yI57695q-b55CD5pWZ57uDIFNldGFwYWsg5bCP5a2p5q2j6KeE57695q-b55CD6K6t57uD54-t77yJ!5e0!3m2!1sen!2smy!4v1753065966190!5m2!1sen!2smy\"\nwidth=\"100%\"\nheight=\"100%\"\nstyle=\"position:absolute; top:0; left:0; border:0;\"\nallowfullscreen\nloading=\"lazy\"\nreferrerpolicy=\"no-referrer-when-downgrade\"\n><\/iframe>\n<\/div>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Badminton And Nutrition: Tips For Fueling Your Body &#8230; <a title=\"Badminton And Nutrition: Tips For Fueling Your Body Before During And After Matches\" class=\"read-more\" href=\"https:\/\/stbadmintonacademy.my\/vi\/badminton-nutrition-tips-fueling-your-body-before-during-matches\/\" aria-label=\"Read more about Badminton And Nutrition: Tips For Fueling Your Body Before During And After Matches\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1480],"tags":[],"class_list":["post-127193","post","type-post","status-publish","format-standard","hentry","category-badminton-malaysia","infinite-scroll-item","masonry-post","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-33"],"_links":{"self":[{"href":"https:\/\/stbadmintonacademy.my\/vi\/wp-json\/wp\/v2\/posts\/127193","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stbadmintonacademy.my\/vi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/stbadmintonacademy.my\/vi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/stbadmintonacademy.my\/vi\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/stbadmintonacademy.my\/vi\/wp-json\/wp\/v2\/comments?post=127193"}],"version-history":[{"count":0,"href":"https:\/\/stbadmintonacademy.my\/vi\/wp-json\/wp\/v2\/posts\/127193\/revisions"}],"wp:attachment":[{"href":"https:\/\/stbadmintonacademy.my\/vi\/wp-json\/wp\/v2\/media?parent=127193"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stbadmintonacademy.my\/vi\/wp-json\/wp\/v2\/categories?post=127193"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stbadmintonacademy.my\/vi\/wp-json\/wp\/v2\/tags?post=127193"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}