Cricket - Diet Essential For It!

With cricket being such a favourite sport in our country, almost everybody takes to it. What starts off as playing during summer holidays in open grounds can take more professional and committed routes with an obsession to become national and international players. It is very important to understand that it is not about the game, but about overall fitness, both of the mind and the body. It requires extreme physical fitness and focus and therefore planning a meal for cricketers is of extreme importance.

A cricketer’s diet should include the following. It would depend, of course, on how much you are playing, age, build, metabolism, etc.

1. A good source of energy as everything requires energy, including standing on the field through long hours. About 40% of the diet should include carbs, which should come from whole grains and cereals. Processed foods and packaged foods are best avoided. Ditto for white rice and flour.
2. Fats from nuts, seeds, yoghurt, and other dairy products is advised. Avoiding excess fat, as it can reduce agility and speed on the field, be it during fielding or running between the wickets. Fried and oily foods are a strict no-no. Grilled foods are great any day!
3. Sufficient quantities of protein which can come from cottage cheese, spinach, greens, legumes, chicken, fish, and other seafood. About 30% of the diet should include proteins.
4. Fresh fruits and vegetables and hydration cannot be ignored. These not just give fibre, but also give the required vitamins, antioxidants, and minerals for optimal body and mental functioning. Specifically, sodium and potassium are essential for the muscles.
5. Avoid caffeine and alcohol in excess. Green tea is a great substitute
6. Sports drinks are filled with not just energy, but are also carbonated and sugary. Not recommended daily except for a sugar rush when playing.
7. It is advisable to eat with the people you play with. It helps boost each other's food habits, which could be different from others.
8. On a daily basis, the foods should be spread through the day.
9. Eating should be spread out as, breakfast – pre-workout – workout - post-workout – lunch – training – post training – evening meal/snack – dinner.
10. In addition to eating, a good amount of hydration (water predominantly, can also include other natural drinks like tender coconut and fruit juices and milkshakes) is essential to keep the body and mind fit.
11. The meal should be planned to ensure the body is provided with a constant source of energy instead of large amounts of sugar rushes.
12. If there is a need to lose weight, this might need to be revisited to achieve the target weight

Happy eating and happy cricketing!!