FEEDING ON CRICKET
The week of the game We recommend that you do not wait for the game day to eat well. Follow a few simple rules throughout the week to make you feel healthy on match day: Eat regularly – at least every 2 to 3 hours. Add lean protein to your meal. For non-vegetarians we recommend chicken, seafood, eggs, etc. For vegetarians, we recommend soy, paneer, tofu, etc. Eat a lot of vegetables. Avoid too much carbohydrate by the day of play. Avoid high-calorie drinks such as coke and energy drinks. Eat fruits instead.
Before the match
Cricketers know if they will hit or bow first only after throwing – approx. 20 minutes before the start. A balanced meal that can be easily digested should be eaten 2 to 4 hours before the game. The meal must be low in fat but must contain complex carbohydrates along with lean protein and vegetables. Suggested food includes lean protein or vegetable filling sandwiches and fruit, sweet potato with chicken or fish and vegetables, stuffed omelet and vegetables along with a piece of toast or a bowl of cereal or porridge with low milk and fruit. Do not go for heavier options with excess fat and oil as they make you dull. Having breakfast on the day of battle is essential, even if you are in a rush. If you don’t have time to get a good breakfast, it’s a healthy choice to eat a smoothie with fruit compared to having an energy drink or a chocolate bar.
During the match
It is very important to stay hydrated and well activated during the game. Therefore, cricket players must consume carbohydrate snacks and blood sugar supplements. Regular supply of drinks, sweets, fruit and small amounts of protein is necessary during a meal. These snacks must contain small amounts of fat to give players energy. Hydration is important, especially in warm or windy conditions. Drinking breaks are given every hour of the competition. Players must continue to drink sports drinks and water at regular intervals – 250 to 500 ml of fluid is recommended. Players must also be weighed before and after the match, and each weight loss must be supplemented with an equivalent amount of fluid. In fact, this is a good practice to be followed during training and use beverages rich in carbohydrates or electrolytes. Players must use personalized hydration strategies in which a player can get information about the sweat ratio and know how to fight with appropriate moisture. Testing sodium sweat is also a useful way to know how to supplement it. Similar formats are a break for lunch and tea. Players must consume carbohydrates and lean proteins during these breaks to maintain energy levels. The suggested foods include fresh or fried sandwiches, sandwiches with raw meat and salad, caraway based foods, fruit salad, fruit, juices, yogurt, etc. Remember that bananas are an excellent source of energy. Therefore, banana consumption during breaks is a good way to maintain the level of energy. Do not opt for high-sugar products such as cakes or sweets during a break for tea or lunch. If you have a sweet tooth, eat a bowl of cottage cheese or some fruit.
After the match
Eating after a match to fill the lost energy is extremely important, especially if you are playing a test match or a series of one-day matches. Players who have taken over the hard work during the match should eat meals, including lean chicken and salad, cheese and tomato sandwiches, complex carbohydrates with meat sauce, yogurt, milk drinks or smoothies, dried fruit, nutty bar, to satisfy carbohydrates, proteins and current goals that help the body recover quickly. Players can also consume sports drinks and beverages containing electrolytes to fill the lost water due to severe sweating. Alcohol can interfere with the recovery of carbohydrates in the body and affect the recovery of soft tissue injuries. Players who plan to drink a few drinks after a match must ensure that they are adequately hydrated by liquids and electrolytes, as well as a snack recovery before consuming alcohol. However, before the game alcohol consumption is strictly not as after injury and during a multi-day game. Adjust your diet plan based on when you expect peak activity. To summarize, since, before throwing, nobody knows who first hit, it is important to eat a balanced diet. Start with a healthy meal as suggested in the section before the game. Bite about 13 hours. Snacks can include a bar or something that contains good protein or good carbohydrates. Continue to drink recovery or sports drink every two hours. Have a meal with lean protein and vegetables for about 17 hours. This meal may also contain small amounts of carbohydrates. Dinner should consist of whole meals with lean protein, vegetables and low amounts of carbohydrates. Staying well-fed and well-hydrated can help you take your game one step further. Eat well.