What Saina Nehwal Ate For Breakfast-Lunch-Dinner Before She Retired (And What She Does Now)

Badminton icon Saina Nehwal has always been known for her discipline, both on and off the court. In an exclusive conversation with NDTV, she spoke about her food habits during her playing days, how her diet has evolved, and what her fitness routine looks like now, after years in professional sport. 

Saina shed light on her career at the highest level, stating that nutrition played a crucial role in helping her meet the physical demands of badminton, a sport that requires speed, power, and endurance.

Saina stepped away from professional badminton in 2023. She last played a competitive match at the Singapore Open that year and then remained off court. Earlier this year, she formally confirmed her retirement after struggling with a long-standing knee condition.

What Saina Nehwal Told NDTV

Talking about her diet when she was competing internationally, Saina said, "When I was competing at the highest level, diet was extremely important because badminton is a very explosive and physically demanding sport. I usually started my day with eggs, oats or toast, and fruits for energy. Lunch would be rice or roti with grilled chicken and vegetables, something light but nutritious."

She added that what she consumed between training sessions mattered just as much. "Between training sessions I focused a lot on hydration, coconut water, fruits, nuts or protein shakes. Dinner was usually lighter but protein-rich - soup, grilled chicken, dal, and vegetables," she said.

According to Saina, the main goal was always recovery and preparation for the next session. "The idea was always to keep the body strong, energetic, and well-recovered for the next training session or match," she explained.

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Even after stepping away from the rigours of competitive badminton, Saina said her eating habits remain largely unchanged. She continues to prefer simple, home-cooked meals and avoids junk food whenever possible.

Speaking about her current diet, Saina said, "Even now I try to keep my diet simple and balanced. I prefer home-cooked food, lots of vegetables, fruits, and good protein." She added that her mornings are still light and nutritious. "Breakfast is usually eggs or something light with fruits. Lunch is normally dal, roti, or rice with vegetables and some protein, and dinner I try to keep lighter."

She believes that years of discipline as an athlete have shaped her choices. "As athletes, we get used to eating clean for many years, so even now I naturally prefer healthy food over junk," Saina said.

Talking about fitness, she stressed that it continues to be an important part of her life, although her routine has changed significantly since her peak playing days. Earlier, her schedule involved multiple sessions focused on different aspects of performance.

Describing her training during her professional career, Saina said, "Earlier it used to be very intense training - multiple sessions a day, including badminton practice, strength training, endurance work and recovery sessions."

Now, however, the focus has shifted to overall well-being rather than competition. "Now my routine is more about staying active and maintaining overall health. I still do gym workouts, strength training, mobility exercises, and some badminton on court," she said.

Saina also highlighted the importance of recovery, especially after years of professional sport. "I also focus more on recovery, stretching, and listening to my body, which becomes even more important after years of professional sport," she added.

Through her insights, Saina offered a glimpse into the discipline that shaped her career, showing that consistency, clean eating, and mindful movement continue to guide her life even beyond her competitive badminton days.

Also Read: Exclusive: Saina Nehwal On Why She Separated From, Then Reconciled With Husband Parupalli Kashyap