Most of us enjoy watching cricket, get excited when there is a fall of a wicket or when the ball hits a boundary. Have you ever wondered a cricketers nutritional needs? I would like to highlight their nutritional needs and share my work experience with the cricketers.
Requirements are often individual based and differs from climate, events and on the innings. Fluid is one of the most important nutrition consideration when the player is at the oval. When the time is short liquid meal supplements which contain both carbohydrate and fluid is valuable. Ensure that the players aren’t over hydrated either.
- Provide cool fluids at frequent intervals during each match like flavoured milks, fluid supplements Gatorade, Powerade are good options as they have electrolytes as well. However, water is a preferred choice.
- Aim to drink atleast 100ml-200ml drink bottles after finish of a match.
- Energy boosters like puffed rice, yoghurt/curd, jam sandwich, watermelon slices, sultanas, flavoured milk, banana often help.
- Overeating just before the match will cause discomfort therefore prefer small carbohydrate / energy rich snacks.
- Avoid dehydration and over hydration.Warning signs like muscle cramp, nausea, headaches, dry mouth watch for them. I suggest do not wait to feel thirsty. Sip mouthful. Drinking excess water causes a medical condition “hyponatremia”.
- Get guided by the colour of your urine. If its darkened than usual it’s dehydration.
- Include a well balanced nutritious meal on the event day.
Some cricketers perform better on a high protein, high fat intake where others perform better on high carbohydrate diet. However, these guidelines help in performing better at the oval.
Go for a Hat-trick 🙂