Tamanna Chowdhury :
Diet can be extremely important in terms of success in cricket. Good nutrition can enhance cricket performance. A well planned nutritious diet should meet most of cricketers’ vitamin and minerals which need to provide enough protein to promote muscle growth and repair.
Cricket is a long game with various requirements
explosive power, speed, suppleness, strength and recovery speed. All of these factors are heavily influenced by what they eat. Optimal nutrition ensures the best platform for cricket success. Eating the right kinds of food and consuming the appropriate amounts of fluid are extremely important in today’s highly competitive environment. Nutrition programming for players is extremely individualized and there is no dietary thumb rule for a top performance. Individualized diets for a fast bowler, spinner, batsman and wicket-keeper are all completely different. They could be a part of the same sport putting similar number of hours on field, but one would require more energy from carbohydrates while the other would need more power from proteins.
Energy
Food is fuel and if they fuel their body right, it will keep them at the optimum level for playing cricket. They get energy though their diet .The requirement varies depending on how much they play, how much they practice, how old they are, their body size and shape and what other activities they do. But without a sufficient store of the right energy they cannot perform at their best.
Combination of Nutrients
Combinations of carbohydrates and protein can help attain a balanced diet with the addition of some good fats. They need to Review their protein intake with protein rich foods and include complex carbohydrates. In general, a cricketer will have a lower need for carbohydrate; particularly those refined in nature like sweet, sugar, etc. Protein choices should be lean or low fat. ‘Healthy’ fats should dominate the diet from sources such as oily fish, nuts and seeds and their cooking oils, avocado and olive. Dietary supplements of vitamins and minerals (specifically based on player requirement). It will provide better recovery and shall act as essential catalyst for energy production. Cricketers’ diet should be mainly nutrient dense with a high intake of cereals, fruit, vegetables, low fat dairy products and lean meat or vegetarian alternatives. Food intake needs to be well-timed to help with recovery between sessions. Intake may need to be adjusted to match the activity level of each day with extra snacks being included on heavier days.
Cricketers’ need to hydrate well
Good hydration is one of the most important nutrition priorities for cricketers. Even small amounts of fluid loss can significantly impair their performance. Fluid needs vary depending on their role in the team (eg batting, bowling), playing style and weather conditions. It is essential that they drink fluid before, during and after exercise to replace fluid lost from sweating. Water is very good for rehydration. Water is cheap and convenient and sufficient for most recreational exercisers. Drinking fluids at regular intervals during training and competition is very important. Post match – they need to drink lots of water especially in hot/humid climate. Combating dehydration is an important issue, and cricketers should drink at least 250-500ml of fluid at each drink break to replace sweat losses on hot days. For active players such as batsmen, bowlers and the wicket-keeper, the provision of carbohydrate in these drinks may of additional benefit. Sports drinks can also be useful to provide fuel (carbohydrate) as well as fluid during matches and training. Research shows that carbohydrate intake may enhance performance during matches by increasing endurance and delaying the onset of fatigue.
Match day nutrition
The most important factors to consider on match day are the pre match meal, topping up during the game, staying well hydrated and ensuring a healthy recovery snack is used. That’s why Players should take advantage of the breaks between play to top up fuel and fluid stores. During the game regular carbohydrate snacks and drinks should be consumed to maintain blood glucose levels and hydration. Bowlers and batsmen should receive regular top ups of drinks, sweets, muffins or fruit. Small portions of protein are tolerable too. All snacks and meals should contain small amounts of fat only. These foods and snacks should be made available at intervals and breaks where possible. High carbohydrate, low fat foods and fluids are the preferred choices although food selection will be up to the individual. Ideally, meals consumed during a cricket match should provide carbohydrate to keep blood glucose levels topped up, be low in fat and easy to digest. Good options include a sandwich with a lean filling and a fruit, omelet and vegetables with a slice of toast or cereal or porridge with low fat milk and a fruit, Low fat smoothies, Low fat yoghurt and Fruit, Sandwiches with lean meat or spread, Muffins or crumpets with jam/honey etc.
Some essential foods for the cricketers
1. Milk — A great source of protein. It can be used in a variety of ways. Very much essential food for cricketers.
2. Mixed Nuts—Good source of healthy fat. Can be taken as a healthy snack but there is plenty of ways to cook them up as part of a proper meal too.
3. Spinach. Provide Strength and improve cricketers’ immune system.
4. Tuna. Fresh tuna is rich in protein and good omega-3 fats. Tinned tuna is a tasty convenient protein source. Cricketers need a bit more protein than the average person and tuna is an excellent way to get it.
5. Bananas. Energy and potassium Rich Fruits. Very good and healthy for cricketers.
6. Green Tea. Not a food it’s a drink—help them to boost their metabolism in those who wanting to lose weight, have positive effects on prevention and treatment of cancer and lower cholesterol. Cricketers should avoid caffeine.
Cricket is a game of skill which requires both fitness and concentration. Excelling in cricket therefore takes a lot of time and energy, so it’s essential that they have a well structured nutrition not only to help them keep fit and energised, but also to help their concentration, maximizing their skill potential. Nutrition can help enhance their performance. An active lifestyle and exercise routine, along with eating well, is the best way to stay healthy. n
Diet can be extremely important in terms of success in cricket. Good nutrition can enhance cricket performance. A well planned nutritious diet should meet most of cricketers’ vitamin and minerals which need to provide enough protein to promote muscle growth and repair.
Cricket is a long game with various requirements
explosive power, speed, suppleness, strength and recovery speed. All of these factors are heavily influenced by what they eat. Optimal nutrition ensures the best platform for cricket success. Eating the right kinds of food and consuming the appropriate amounts of fluid are extremely important in today’s highly competitive environment. Nutrition programming for players is extremely individualized and there is no dietary thumb rule for a top performance. Individualized diets for a fast bowler, spinner, batsman and wicket-keeper are all completely different. They could be a part of the same sport putting similar number of hours on field, but one would require more energy from carbohydrates while the other would need more power from proteins.
Energy
Food is fuel and if they fuel their body right, it will keep them at the optimum level for playing cricket. They get energy though their diet .The requirement varies depending on how much they play, how much they practice, how old they are, their body size and shape and what other activities they do. But without a sufficient store of the right energy they cannot perform at their best.
Combination of Nutrients
Combinations of carbohydrates and protein can help attain a balanced diet with the addition of some good fats. They need to Review their protein intake with protein rich foods and include complex carbohydrates. In general, a cricketer will have a lower need for carbohydrate; particularly those refined in nature like sweet, sugar, etc. Protein choices should be lean or low fat. ‘Healthy’ fats should dominate the diet from sources such as oily fish, nuts and seeds and their cooking oils, avocado and olive. Dietary supplements of vitamins and minerals (specifically based on player requirement). It will provide better recovery and shall act as essential catalyst for energy production. Cricketers’ diet should be mainly nutrient dense with a high intake of cereals, fruit, vegetables, low fat dairy products and lean meat or vegetarian alternatives. Food intake needs to be well-timed to help with recovery between sessions. Intake may need to be adjusted to match the activity level of each day with extra snacks being included on heavier days.
Cricketers’ need to hydrate well
Good hydration is one of the most important nutrition priorities for cricketers. Even small amounts of fluid loss can significantly impair their performance. Fluid needs vary depending on their role in the team (eg batting, bowling), playing style and weather conditions. It is essential that they drink fluid before, during and after exercise to replace fluid lost from sweating. Water is very good for rehydration. Water is cheap and convenient and sufficient for most recreational exercisers. Drinking fluids at regular intervals during training and competition is very important. Post match – they need to drink lots of water especially in hot/humid climate. Combating dehydration is an important issue, and cricketers should drink at least 250-500ml of fluid at each drink break to replace sweat losses on hot days. For active players such as batsmen, bowlers and the wicket-keeper, the provision of carbohydrate in these drinks may of additional benefit. Sports drinks can also be useful to provide fuel (carbohydrate) as well as fluid during matches and training. Research shows that carbohydrate intake may enhance performance during matches by increasing endurance and delaying the onset of fatigue.
Match day nutrition
The most important factors to consider on match day are the pre match meal, topping up during the game, staying well hydrated and ensuring a healthy recovery snack is used. That’s why Players should take advantage of the breaks between play to top up fuel and fluid stores. During the game regular carbohydrate snacks and drinks should be consumed to maintain blood glucose levels and hydration. Bowlers and batsmen should receive regular top ups of drinks, sweets, muffins or fruit. Small portions of protein are tolerable too. All snacks and meals should contain small amounts of fat only. These foods and snacks should be made available at intervals and breaks where possible. High carbohydrate, low fat foods and fluids are the preferred choices although food selection will be up to the individual. Ideally, meals consumed during a cricket match should provide carbohydrate to keep blood glucose levels topped up, be low in fat and easy to digest. Good options include a sandwich with a lean filling and a fruit, omelet and vegetables with a slice of toast or cereal or porridge with low fat milk and a fruit, Low fat smoothies, Low fat yoghurt and Fruit, Sandwiches with lean meat or spread, Muffins or crumpets with jam/honey etc.
Some essential foods for the cricketers
1. Milk — A great source of protein. It can be used in a variety of ways. Very much essential food for cricketers.
2. Mixed Nuts—Good source of healthy fat. Can be taken as a healthy snack but there is plenty of ways to cook them up as part of a proper meal too.
3. Spinach. Provide Strength and improve cricketers’ immune system.
4. Tuna. Fresh tuna is rich in protein and good omega-3 fats. Tinned tuna is a tasty convenient protein source. Cricketers need a bit more protein than the average person and tuna is an excellent way to get it.
5. Bananas. Energy and potassium Rich Fruits. Very good and healthy for cricketers.
6. Green Tea. Not a food it’s a drink—help them to boost their metabolism in those who wanting to lose weight, have positive effects on prevention and treatment of cancer and lower cholesterol. Cricketers should avoid caffeine.
Cricket is a game of skill which requires both fitness and concentration. Excelling in cricket therefore takes a lot of time and energy, so it’s essential that they have a well structured nutrition not only to help them keep fit and energised, but also to help their concentration, maximizing their skill potential. Nutrition can help enhance their performance. An active lifestyle and exercise routine, along with eating well, is the best way to stay healthy. n
(Tamanna Chowdhury is Principal Dietician, Apollo Hospitals Dhaka)
