What all nutrition tips do Cricketers need: Cricket is often a sport that gets ignored as a potential beneficiary of correct nutrition strategies? The training for these athletes varies greatly in terms of intensity and much is based on skill work although a strong focus must exist for strength, fitness and flexibility workouts. As per the best nutritionist in Mumbai, It is most sensible to structure a cricket nutrition plan around the demands of the sessions where greater support is needed at the more intense end of the spectrum.
Most cricketers will benefit from a focus on total energy intake and macronutrient distribution to encourage lean mass maintenance or fat loss as long periods of time may involve fairly non-intense sessions. In general, a cricketer will have a lower need for carbohydrate, particularly those refined in nature. The diet should be predominantly nutrient dense with a high intake of vegetables, fruit, whole grains and legumes. Protein choices should be lean or low fat and a moderate intake would be sufficient.
“Healthy” fats ought to dominate the diet from sources like oily fish, nuts and seeds and their oils, avocado, olive, and grass-fed beef.
This fat profile, as well as sufficient protein and plant nutrients, will also assist recovery from high force repetition exercises such as those bowlers will experience.
Match Day Nutrition
The format of the game varies and subsequently the time and intensity of the game too. The most important factors to consider on match day are the pre-match meal, topping up during the game, staying well hydrated and finally ensuring a decent recovery snack is used.
Naturally, cricketers won’t grasp whether or not they are going to be batting or bowling initial and a pre-match meal ought to accommodate either possibility.
Therefore a balanced, easily digestible meal should be eaten 2-4 hours before the game.
Complex carbohydrates ought to be tolerable, along with lean protein and some vegetable.
The meal should be low fat. Good options include a sandwich with a lean filling and a fruit, chicken or fish pasta with vegetables, filled omelet and vegetables with a slice of toast or cereal or dish with low-fat milk and a fruit.
During the sport, regular macromolecule snacks and drinks ought to be consumed to take care of blood sugar levels and association.
Bowlers and batsmen should receive regular top-ups of drinks, sweets, muffins or fruit. Small portions of the protein are tolerable too.
All snacks and meals ought to contain tiny amounts of fat solely.
These foods and snacks should be made available at intervals and breaks where possible.
A good association is crucial, particularly in hot or windy conditions, and sports drinks or water should be sipped on regularly.
It is prudent for cricketers to weigh themselves before and when sessions if fielding or actively batting and replace any weight loss with equivalent volumes of fluid.
This is an honest habit introduce at coaching sessions too.
Carbohydrate or electrolyte containing drinks are suitable. Personalized hydration strategies should be adopted within a team environment where each athlete learns to understand their sweat rate and can counter this accordingly with fluid replenishment.
The temporal arrangement and quality of recovery nutrition are crucial consider any sport and cricket isn’t any totally different and thus best sports nutrition plan should be considered.
After completion of a match or a day’s play, athletes should look to consume a small carbohydrate (50-70 g) and protein (20 g) snack. A sandwich with egg/chicken/peanut butter filling and a sports drink, flavored milk or drinking yogurt and a fruit or recovery shakes are all good options. It is advisable that correct nutrition and other recovery techniques are implemented before any alcohol is consumed as is often the culture in team sports.