What a Diet Chart for Cricketers Must Have

Cricket is both a game of body and mind. Every game of cricket runs into hours. The players are on the field, agile, and active, concentrating on each delivery being bowled. Sprinting in-between wickets to make runs or chasing the ball to restrict the runs, every player plays a key role. Every match unfolds a special story of talent, stamina, and strength. But it requires an extreme level of physical fitness to achieve this feat every time, match-after-match. Therefore, special attention and focus is given to the foods that are included in the diet chart for cricketers. Read through to take a look at a cricketer’s diet regimen.

Nutrients in the Diet Chart for Cricket Players

Unlike other games, the nutritional requirements of a cricketer are different. The long duration of the game with uninterrupted concentration requires foods that keep both the mind and body active for long. No wonder, a diet chart for cricket players includes sufficient amounts of carbohydrates for energy-giving, adequate proteins for muscle building and repair, plenty of essential fats for keeping the metabolism rate up and a handful of macro and micronutrients for optimal hormone production. Listed below are the nutrients that must form a part of the diet chart for cricketers:

1. Carbohydrates

Carbohydrates are an excellent source of energy. They help the body sustain the long field hours. Ideally, around 40% of the daily diet of a cricket player must include carbs. But where the carbs come from is equally important. Include healthy carbs like whole grains and cereals and avoid processed and packaged foods. Also, choose foods with a low glycemic index (GI) as they are digested slowly and the nutrition absorption continues over a prolonged period, ensuring an uninterrupted flow of energy.  

2. Fats

Essential fatty oils are extremely important for a good field day. 20% of the total calories must come from fats. Healthy fats from nuts, seeds, yoghurt, and a host of dairy products help regularise the metabolism rate and keep the body active and agile. But too much fat in the daily diet can have a counter effect. It can lead to weight gain, which can impact agility and movement.

3. Proteins

30% of a cricketer’s diet must include proteins. Cottage cheese, greens, spinach, legumes, chicken, fish, and other seafood provide adequate quantities of proteins that are required for muscle building and repair. Cricketers with healthy muscles are less likely to experience muscle cramping which is common after a match. 

4. Micronutrients and Antioxidants

Fruits and vegetables are good sources of vitamins, minerals, and fibre. These are particularly important as they optimise the body and mental functioning. Adequate intake of sodium and potassium is specifically important for muscle recovery. 

5. Fluids

Hydration regulates the body’s temperature and cools itself through sweat. A cricketer’s fluid intake must match the fluid loss through sweat because even slight dehydration can impact performance in every domain of cricketing – bowling, batting, and fielding. Therefore, establishing good hydration habits is extremely important. But abstain from alcohol as it interferes with the body’s rehydration ability. Alcohol intake slows down muscle repair and impairs bone strength. 

Cricket Diet and Physical Activity

Interestingly, the diet for cricket players is different during the match days than when they are training or are off playing for a few months. Read on to know more.

1. Practice Session Diet

The practice or training sessions for a cricketer are demanding and take a toll on their energy. If the diet chart for cricketers fails to refuel the body, it not just affects performance on the matchday but also makes the player more prone to injuries. The practice session diet must be nutrient-dense and high in energy. Consider including lots of whole grains, nuts, fruits, vegetables, and dairy. Go high on proteins to boost rapid recovery.

2. Matchday Nutrition

The matchday nutrition will depend upon many factors; the match format and timing, season and weather conditions, the playing position, and the role of the player. While some factors are pre-known, others unfold only at the time of toss and as the game progresses. So, the challenge to eat right and stay comfortable and energised regardless of the time when you assume the on-field role remains big.

Stick to foods that you have taken during the practice sessions. Do not try new foods or experiment with different quantities on a nervous stomach. Take a larger meal approximately 3 hours before the match begins. Consider taking a healthy, high-carb snack around an hour before the match starts. Remember to stay hydrated and refuel the body with electrolytes and energy drinks during match time-outs and innings breaks.

3. Off-Season Nutrition

Just as the practice session diet and match day diet are important, off-season nutrient needs must also be addressed carefully. The diet chart for cricketers, therefore, finds a special mention for off-season nutrition. Once the players are through with the match season and rigorous training routines, the body and mind go into a recovery and resting phase. With the decrease in training volume and intensity during this phase, the daily dietary requirements also go down. 

Reduce the calorie intake but stick to eating a balanced diet. Avoid junk foods and processed or sugary food items as they can lead to rapid weight gain, affecting performance subsequently. Get back to the regular three-meals-a-day plan during the cricketing off-season. But do not miss out on fluids.

Conclusion

Long cricketing sessions, vigorous workouts, and high–intensity matches; nothing is possible without a good diet and nutrition. Needless to say, every ‘man-of-the-match’ performance is backed by unparalleled physical strength. The player’s speed, stamina, flexibility, agility, heat tolerance ability, etc., nothing can be achieved without adequate nutrition. 
Therefore, following a carefully formulated diet chart for cricketers can provide the nutrition required to sustain through. But remember, diet plans for different players will be different. Your fitness expert will take into consideration factors like your weight, BMI, body size, age, intensity and duration of workouts, position in the team, etc. before devising your personalised diet chart.