Are you one of those cricketers who get easily exhausted in the field? If yes, have you ever tried to figure out what could be the reason behind it? Cricket is indeed a team sport that requires immense strength in the game field.
It is simply because of your poor sleep and lack of proper nutrition. With adequate rest and a balanced diet, you can overcome your exhaustion. A proper diet plan for the cricketer helps them in recovery. Hence, it becomes necessary to make an appropriate diet plan to obtain the maximum nutrients.
So, before you surf the web, let me tell you that I have already done this for you to make your work easier. In today's blog, let's extensively discuss a proper diet plan for cricketers and its importance. Let's scroll more to know more.
Importance of a Proper Diet Plan for Cricketers
Following a proper diet plan helps cricketers provide energy and perform their best on the field. The cricketer's diet plan helps in repairing the muscles and aids in muscle growth. A proper diet plan helps boost energy levels and helps spend long hours on the field, whether there is bowling, batting, or fielding. A balanced diet is rich in carbohydrates, proteins, and healthy fats, which help you to supply sustained energy throughout the day.
Having a balanced diet helps repair the damage caused to the muscles. Protein-rich foods help you restore and resist during the powerful moves like bowling, sprinting, and explosive batting. These foods will also help you stay mentally strong by supplying essential and sufficient amounts of vitamins, minerals, and hydration. Because matches can even last for hours and sometimes for days, like Test cricket, it keeps you active and energetic over time.
Along with a proper diet, also see to it that you charge your body with water and other fluids filled with electrolytes to prevent the chances of muscle cramps. Staying dehydrated for a longer period can also hurt your performance. Try including complex carbohydrates like rice, oats, and whole grains that provide you with slow-releasing energy that sustains performance for hours.
Diet Plan for Cricketers.
The following is the diet for cricket players, which will help them stay longer in the field and recover from it easily.
Bread and Cereals
Having two medium-sized pulka and tandoori roti could be enough, or if you want to have some porridge, 1 cup is more than enough.
If you prefer wheat bread, two slices could be beneficial, or you can adjust the quantity based on your appetite and dietary needs.
A bowl of raw upma can also be beneficial to your health.
If you are someone who believes in taking fermented foods, having around some two idly can be beneficial, or even a big dosa.
Also, you can have a 40 g breakfast cereal.
Milk Products
Having 1 cup of milk is also a better option.
If you like having yoghurt, 200 grams would be an adequate option for you.
Or if you want to have a solid protein like paneer, 40 grams would do best.
Fruits
If you are someone who does not like munching on fruit, fruit juice can be a better option for you.
Or if you like eating fruits, 1 cup of cut fruit
Either a single fruit could also be a better option, like one medium-sized apple or an orange.
Vegetables
Eating vegetables that are semi-cooked can be beneficial, or one cup of salad is enough for you.
Meat, Fish, Eggs, Nuts, or Pulses
Even animal products are good sources of nutrients, which help balance your diet. For example, one leg or breast piece that is around 100 g.
Even 120 g of cooked fish with 4-5 medium-sized pieces of legs is a better option.
If you want to have eggs, two pieces of egg can provide you with a better calorie intake.
What a Poor Diet Can Do to the Cricketers?
A poor diet can negatively impact the cricketer's health in the following ways. Here are a few side effects of not obtaining an ideal sports nutrition.
Without proper energy levels and nutrition, such as carbohydrates and protein, players feel fatigued quickly and struggle to perform during the long matches.
To play during the longer sessions, you need stamina; a poor diet can hinder your performance and can also leave you drained out after playing for longer sessions.
Lack of Protein, vitamins, and minerals delays muscle repair after severe sessions, which increases the risk of sports injuries.
Improper diet not only leads to physical issues, but can also lead to mental problems. When you are nutrient-deficient or dehydrated, you may undergo brain fog and also the inability to make proper decisions in the field.
Vitamin D deficiency can lead to weaker bones and can also increase the chances of fractures, cramps, and strains.
If your diet isn't proper, you can suffer from obesity due to over-reliance on junk food, or unhealthy weight loss, both of which can affect your agility and speed in the field.
If you are a serious cricket aspirant, take care of your eating habits. Because poor eating habits can lead to heart issues, diabetes, or chronic fatigue, which can shorten a cricketer's career.
Frequently Asked Questions About a Diet Plan for Cricketers
Why Is Diet Important for Cricketers?
A good diet helps fuel energy, improves your performance, speeds recovery, and also prevents energy loss.
What Foods Help in Quick Recovery After a Match?
To cover from a match, you should eat protein-rich foods such as chicken, eggs, paneer, lentils, and carbs like rice and potatoes, and also plenty of fluids for hydration.
Should Cricketers Avoid Junk Foods?
Yes, because fried and processed foods slow digestion, reduce stamina, and increase fatigue.
A well-balanced diet is as important as practice for cricketers. The blend of carbohydrates, proteins, healthy fats, vitamins, and hydration improves performance, enhances recovery, and safeguards long-term health. Simply put, a good diet can be the difference between a good cricketer and a great one.
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