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Cricket is an international game and is famous across the globe. Many countries enjoy playing cricket and encourage healthy competition. As transition in science and technology was evident, so was in the field of cricket. Soon 20/20 was introduced and cricket paced faster than it ever could be in the past, at least when it came into existence.

In this era of tough competition in every field, including cricket, we need to practice where we go wrong and maintain our health also. Preventing getting sick and staying healthy is an important part of the game itself. Because no health, no game.

So in order to play good, one needs to eat well. And to eat good one needs to have a strict diet plan. A diet plan will help you schedule your daily routine eating habits and will keep a track of your calories consumption.

Here are some basic things you need to know so that would help you maintain an effective nutrition plan.

  • ANALYZE YOUR DAILY AND MONTHLY WORKLOAD: Types of food consumption depend upon the exertion of the player. Think deeply about how much you play on daily basis and also on monthly basis. Observing your monthly activities will help you schedule and divide your daily diet plans too. Make a chart about how much you are going to practice every day and divide your food and other supplements accordingly.
  • STAY HYDRATED: Dehydration can have a detrimental effect on bowling precision, line and length, sprint pace and focus for as little as 1% body weight loss. Dehydration also adversely affects the capacity of the body to cool itself by sweat. Therefore, players need to balance their fluid intake so that they can stay more focused and efficient.¬†This is done during over-changes, the dropping of wickets, while waiting to bat in the stands, as well as during meal and tea breaks, by topping up with cold fluids. Training is the best time to develop good hydration habits and, under various conditions, track improvements in day-to-day fluid losses.
  • AVOID OVEREATING: Eating enough food to feel comfortable (but not overfull) and choosing lower fiber or ‘lighter’ choices that are gentle on nervous stomachs is essential when fueling for a match, plus experimenting with a range of foods in training. Prefer snacks over whole meals such as Dairy based smoothies, Flavored milk, Yoghurt, fresh fruits etc.
  • ALWAYS KEEP RECOVERY FOOD: Carbohydrates (refuel), proteins (for muscle repair), fluids and electrolytes (to rehydrate and replace sweat loss) and colored vegetables (antioxidants to revitalize) are the focus of post-game meals. Shortly after a game, a recovery meal or snack should be eaten, especially if matches are played over several days. Suitable options are:
  • Wholegrain lean meat and salad sandwich/wrap
  • Greek yoghurt with blueberries and muesli
  • Homemade lean meat burgers with salad
  • Chicken and vegetable stir-fry on rice or noodles.

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