HOW CRICKETERS SHOULD EAT ON GAME DAYS

Cricket is a demanding sport that requires a combination of strength, agility, and endurance. The duration of a cricket game, potentially spending 6 hours in the field on a given day  highlights the importance of nailing their nutrition in order to perform at their best during both training sessions and actual games.

Carbohydrates are the body's preferred source of energy, especially during high-intensity activities like cricket. They are broken down into glucose, which fuels the muscles and provides the energy required for quick sprints, explosive movements, and sustained efforts throughout a match. For cricketers, a well-balanced diet that includes an appropriate amount of carbohydrates is essential for optimal performance and recovery.

Training Days:

On training days, cricketers should focus on consuming an adequate amount of carbohydrates to fuel for their performance and also replenish glycogen stores, which can become depleted during intense workouts. Carbohydrate-rich foods like whole grains, fruits, and vegetables should be included in pre-training meals to ensure a readily available energy source. Additionally, incorporating complex carbohydrates, such as brown rice or sweet potatoes, into post-training meals helps replenish glycogen levels and supports muscle recovery. For pre training I recommend 30-50 grams of carbohydrates.

Game Days:

Game days are critical, requiring sustained energy levels throughout the match. Cricketers should start their day with a balanced meal containing carbohydrates, proteins, and healthy fats. During the game, maintaining energy levels is crucial, and consuming easily digestible carbohydrate-rich snacks like energy bars, fruit, or sports drinks during breaks can help sustain performance. It's essential to strike a balance to avoid feeling sluggish or fatigued due to overeating. Once again try to get a 30-50 grams of carbohydrates at each food break is key to maximise energy levels.

Hydration and Electrolytes:

Alongside carbohydrates, proper hydration is vital for cricket performance. Dehydration can lead to fatigue, decreased concentration, and increased risk of injuries. Cricketers should drink water consistently throughout training and games. Additionally, during longer matches, incorporating electrolyte-rich sports drinks can help replenish lost minerals and support optimal muscle function