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B+ Nutrition For Cricket


When highly talented and well trained cricketers compete against each other, the difference between the winner and the loser is often marginal. Nutrition is one of the important elements in an elite cricketer’s preparation.

Eating the right kinds of food and consuming the appropriate amounts of fluid are extremely important in today’s highly competitive environment. It will ensure that the player can derive maximum benefits from a quality training programme and enable faster recovery. It will also help the player maintain ideal body weight and fat levels. However, nutrition programming for players is extremely individualised and there is no dietary thumb rule for an ace performance.

In relation to the above mentioned point, individualised diet protocols are not just between two different sports but it also exists within the role of every athlete in a particular sport. For example- a batsman requires endurance with agility whereas a bowler requires power with sprints and pace. Hence, diet for a fast bowler, spinner, batsman, wicket keeper and not to ignore, an umpire is completely different. They could be a part of the same sport for the similar number of hours but one would require more energy from carbohydrates while the other would need more power from proteins.

Various environmental factors affect a players diet regime such as extensive travelling, challenging weather conditions and food choices available. This however is faced more during the on-going season. Thus, off-season for a player becomes the focal point for intensive training and a strict diet complementing the workouts and activity.

During the Competition phase it is important to increase carbohydrate intake to ensure sufficient fuel in your muscles for performance. However during the Training phase it may be necessary to increase the protein intake to make up for wear and tear during rigorous workouts.

Review your protein intake with protein rich foods like-

  • Chicken
  • Fish
  • Turkey
  • Eggs
  • Protein shakes
  • Skimmed Milk
  • Skimmed Paneer
  • Skimmed Curd

Include complex carbohydrates such as-

  • Wholewheat / Oat / Bran / Rye bread
  • Wheat chapattis
  • Jowar / Bajra / Nachni Rotis
  • Broken wheat grains
  • Pulses / Sprouts

Combinations of carbohydrates and protein can help attain a balanced diet with an addition of good fats such as-

  • Omega 3 fats
  • Omega 9 fats
  • Supplements like fish oil, flaxseeds can be extremely beneficial

Also, including dietary supplements of vitamins and minerals (specifically based on player requirement) will provide better recovery, and shall act as essential catalysts for energy production.

And last but not the least, players need to hydrate well-

  • Hyperhydrate before exercise
  • Pre Match- atleast 500 ml
  • Drink fluids at regular intervals during training and competition
  • Use sports drinks to help replace electrolytes and energy
  • Avoid excessive amounts of caffeine and alcohol
  • Post Match- lots of water especially in hot/humid climate
  • Don’t wait for thirst to set in

To sum it up, nutrition from the correct nutrients are very important for peak player performance. Imbibing a healthy choice from the beginning of a sporting career shall help the sports person excel and remain fit for a good lasting long career.

Stay Fit. Stay Healthy

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