IPL 2023: The whole of India is hooked to Indian Premier League currently underway at various locations. One of the most anticipated cricketing events, some of the finest and fittest cricketers in the world are playing high-pressure, fast-paced tournament. For them staying fit and healthy throughout the season is of utmost importance. And to stay fit they require a balanced diet and regular exercise.
Dr J Haikishan of Kamineni Hospitals in Hyderabad, spoke to HT and said that the cricketers must have a well-balanced diet consisting of high protein, complex carbohydrates, healthy fats and plenty of fruits and vegetables.
He said, “A healthy diet is essential to maintain optimal energy levels, endurance and performance. A diet rich in protein helps in muscle repair and growth, while complex carbohydrates provide the necessary energy for sustained physical activity. In addition to a well-balanced diet, it is essential to stay hydrated throughout the tournament. The players should drink plenty of fluids, especially water, to avoid dehydration. Adequate hydration helps maintain optimal body temperature, which is crucial during long, intense matches.”
Consistent workout routine
As for exercise, he said, “It is crucial for cricketers to maintain a consistent workout routine. The training should focus on building strength, endurance, and agility. Strength training helps in building muscle mass and improving overall strength, while endurance training improves cardiovascular health and stamina. Agility training helps in improving balance, coordination, and flexibility, all of which are essential for cricket. Incorporating stretching exercises into the workout routine is also crucial to prevent injuries. Stretching before and after a match helps in preventing muscle strains, sprains, and other injuries. A proper warm-up routine also helps in improving blood circulation, oxygen supply to the muscles, and reduces the risk of injury.”
He further said, “A well-balanced diet and consistent exercise routine are essential for cricketers to maintain optimal performance levels throughout the IPL season. A diet rich in protein and complex carbohydrates, along with plenty of fluids, is crucial to maintain energy levels and avoid dehydration. Regular strength, endurance, and agility training, along with stretching exercises, help prevent injuries and improve performance.”
Nutrition is important too
Another health expert told HT, “Nutrition plays an important role in the field of sports. Eating an adequate amount of carbs, protein, fats, fluids are the vital components of food for a player.”
She recommended the following diet plan which can be included two hours prior to the game
• Protein shake with dates / raisins
• Banana milk shake with nuts
• Cornflakes with milk and fresh seasonal fruits
• Bread with peanut butter
• Ragi porridge with nuts
• Cheese Sandwich
Pre-Game, 30 to 60 minutes – Players should have light meals or drinks to avoid bloating and abdominal discomfort. Food should have less fat content. They can have Sports drinks, Banana, Flavored curd / yogurt, Granola bar, Sports gel.
During the Match – Players must take the break as an advantage to top up the energy and fluids in the body. Try to include carbohydrate rich food , which is low in fat and contains enough fluids. Meals consumed during the cricket match must provide complex carbohydrates to keep the blood glucose level normal.
Recovery Phase is crucial
The most important phase for a player is the recovery phase. Immediate refueling after the match is to replenish the fluids and energy. Recovery meal intake should start as soon as the match finishes. The meal should contain protein along with carbohydrates with adequate fluids to match up the lost electrolytes. Protein carb meal helps the player to accelerate the post-match protein synthesis.
Hydration – Maintain an euhydrated state before the match to keep the electrolyte and normal plasma in the body.
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