Nutrition

FOOD FOR YOUR SPORT
Cricket
About Cricket
Cricket is played competitively in summer and while it is a
game of skill, it also involves extended periods of time spent
playing, often in very challenging, hot conditions.
Teams are made up of batsmen and bowlers, a wicket keeper
and possibly some all-rounders. Theoretically, all team
members get to bat and field, while only the specialist bowlers
and all-rounders are required to bowl. Competition is
structured as either:
Twenty20 fixtures, which involve one innings (maximum
20 overs) per side
Limited over (one-day) games, which also involve one
innings (maximum 50 overs) per side, or;
4-5 day games (Test matches) which involve 2 innings per
side.
For today's elite level cricketers, training is demanding like
most elite level sports.
extremely dangerous if good hydration practices are not in

place.
Training diet
Warm-up, drinks and meal breaks provide good opportunities

to drink fluid during a match, and take advantage of
opportunities to drink from the side-line during over changes,
the fall of wickets and, of course, when your team is batting
and not on the field.
Elite cricketers can have a busy training schedule with multiple

sessions throughout the day. The intensity of sessions can
range from low to very high, depending on the training goals of
that session. Cricketers therefore need to focus on nutrientdense foods such as cereals, fruit, vegetables, low-fat dairy
products, lean meat/poultry/fish or vegetarian alternatives.
The timing of meals also needs to be well planned to coincide
with recovery between sessions. And on heavier training
days, remember to include extra snacks to fuel the extra
training load.
Cricket can involve long hours of low intensity activity and
players can often find themselves gaining unwanted weight,
particularly when enjoying the social aspects of cricket.
Cricketers wanting to lose body fat need to assess their
training load and may need to include extra aerobic exercise in
addition to scheduled training sessions. Dietary intake also
needs to be considered as fat and alcohol intakes are common
nutrition issues in cricket that need to be addressed.
Fluid needs
Fluid needs vary depending on your role in the team (e.g.
batting, bowling), playing style and weather conditions.
Keeping track of individual fluid losses is important as even
relatively small fluid losses (~2% body weight) can impair
bowling accuracy in skilled cricket players, impair
concentration and performance in general, as the body is less
able to cool itself as efficiently. Severe fluid losses can also be
Training is the best time to establish good hydration habits and

monitor changes in day-to-day fluid losses under different
conditions. Players should weigh themselves before and after
innings (in a minimum of clothing, toweled off) to estimate fluid
losses. For every 1 kg lost, it is generally assumed that this
represents 1 L of fluid lost. Better accuracy of fluid losses can
be achieved by monitoring the amount of fluid and food (in
grams) consumed, and any toilet stops in between weighs.
(See below)
Sweat loss (ml) = weight change over the session (g) + weight
of fluid/food consumed (g) weight change due to a toilet stop
(g)
It is difficult to drink at a rate that replaces all sweat losses that

occur during the game so try to drink at a rate that is
comfortable and keeps pace with sweat losses as much as
possible. Have your own drink bottles this practice is
hygienic and also allows you to keep track of how much you
have consumed over the match.
Be wary of drinking too much (exceeding your sweat rate) that
you gain body mass over a match. It can not only lead to
gastrointestinal discomfort, but at extremes, it can also cause
a medical problem called hyponatraemia, where blood sodium
concentrations fall to a dangerous level.
Sports drinks can also be useful to provide fuel as well as fluid
during matches and training. Research shows that
carbohydrate intake may enhance performance during
matches by increasing endurance and delaying the onset of
fatigue. The bottom line is that, in comparison to water, sports
drinks may help you to perform for longer and at a higher
intensity for the duration of the match, and maintain skills and
decision-making capability at a maximal level.
What should I eat before training/competition?
Cricketers do not know whether they will be batting or bowling
on the first day of a match until approximately 45 minutes prior
to start time.
For more great sports nutrition information visit www.sportsdietitians.com.au

Sports Dietitians Australia
FOOD FOR YOUR SPORT

As a result, they need to prepare for a match assuming they
will be involved in their capacity on the first day. Pre-game
hydration is extremely important to ensure cricketers begin the
match in a well hydrated state.
When fuelling up before a game, eat a larger meal 2-4 hours
prior to when you are likely to play, to allow time for your
stomach to empty. Then, top up 1-2 hours before you are likely
to play with a high carbohydrate snack, e.g. a jam sandwich or
a muesli bar and a banana or even a liquid meal e.g. Sustagen
Sport. This is also good to do between sessions and whilst
waiting to play. Keep these snacks low in fat - fat slows food
emptying from the stomach which can lead to stomach upsets
on the field.
Eat enough food to feel comfortable (not overfull) and
experiment with a variety of foods in training to determine
those which feel most comfortable before a match. Try to
include nutritious carbohydrate rich foods - some players may
find it useful to include low glycaemic index foods for
prolonged energy levels (e.g. baked beans, multigrain bread,
pasta, porridge, oranges) and make sure that fluids
accompany these meals and snacks (e.g. water, sports drinks,
juice).
What should I eat during training/competition?
Players should take advantage of the breaks between play to
top up fuel and fluid stores. High carbohydrate, low fat foods
and fluids are the preferred choices although food selection
will be up to the individual.
Some good choices include:
low fat smoothies
low fat yoghurt or ice cream
jelly and fruit OR fruit salad
a banana sandwich
muffins or crumpets with jam/honey
pasta or rice with plain sauce.
At drinks and meal breaks, replacing fluid losses with a sports
drink and water needs to be a priority.
What about recovery?
Ingesting a snack containing carbohydrate and protein within
about 15 - 20 minutes after strenuous exercise can maximise
the muscles ability to recover.
It is important to plan for after long sessions of play,
particularly when a player has been required to bowl many
overs or make many runs. Organise to have carbohydrate-
Cricket
rich foods and fluids as soon as practical after coming off the
ground is a priority.
Ideally, aim for 50-100g of carbohydrate immediately after
finishing training or a match (see suggestions below). High
glycaemic index (GI) carbohydrates can offer even greater
benefits as sugars are digested and delivered quickly to
depleted muscles (see Fact Sheet on Glycaemic Index for
more information).
Recovery foods may include smoothies, sports drink, icy poles,
muesli bars, sandwiches, soups and fruit.
This should be followed up by a nutritious meal containing both
carbohydrate and protein with 3-4 hours post match
Other nutrition issues
The nutrition needs of individuals within a cricket team can
vary considerably. Fast bowlers often have higher energy
needs than batsmen and may have more difficulty
maintaining a higher body weight.
There can also be a lot of sitting and waiting in cricket
which predisposes some players to excess weight and
body fat levels, particularly if they are prone to boredom
eating or consuming large quantities of soft drink.
It is very important to be prepared on match days and
ensure that nutritious and appropriate foods and fluids are
available for snacks and meals throughout the day.
Alcohol - There has historically been a strong association
between cricket and alcohol (in particular beer). Cricket
players at the elite level now recognise that excessive
alcohol intake will impair performance and in particular
their recovery between games. For this reason they
restrict their intake of alcoholic beverages before and
between games, and despite popular media interpretation,
they also moderate their alcohol intake after matches. At
any level of cricket, alcohol consumption close to a match
should be avoided. At other times, players are
encouraged to use alcohol in moderation only after
meeting recovery goals (i.e. rehydration and refueling)
and to avoid 'binge drinking' situations.
A multivitamin/mineral supplement may be indicated when
travelling overseas to environments with unfamiliar foods
and fluids, and/or extreme environmental conditions.
To date there are no specific dietary supplements which
have been proven to improve sporting performance in
cricket players.
How do I get involved?
Click here for information about clubs all over the country
http://www.ants.com.au/cricket_clubs.htm
Author: Lorna Garden, Accredited Sports Dietitian
For more great sports nutrition information visit www.sportsdietitians.com.au

Sports Dietitians Australia

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FOOD FOR YOUR SPORT

extremely dangerous if good hydration practices are not in

Warm-up, drinks and meal breaks provide good opportunities

Elite cricketers can have a busy training schedule with multiple

Training is the best time to establish good hydration habits and

It is difficult to drink at a rate that replaces all sweat losses that

For more great sports nutrition information visit www.sportsdietitians.com.au

FOOD FOR YOUR SPORT

For more great sports nutrition information visit www.sportsdietitians.com.au

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