Badminton nutrition for a competitive day — a carb-led meal 3–4 hours before, a small top-up 30–60 minutes before, and steady electrolyte hydration through long days. Between-match snacks by gap length, what to refuel with within 60 minutes of finishing, and an honest take on caffeine timing. Not influencer advice; the boring real-food playbook that actually delivers stable energy through three sets without GI distress on court.
