Nutrition in cricket
Cricket today has become more professional than
ever before, thanks to the modern-day emphasis on
commercialization. More matches are played now,
which in turn demand higher levels of fitness and
stamina.
Compare a cricketer of the sixties, like say
Erapalli Prasanna, with a modern-day cricketer like
Yuvraj Singh. The cricketers of today are required
to be in peak physical condition and cannot afford
a high proportion of body fat. Lean cricketers are
quicksilver, more agile, possess greater stamina
and therefore have better heat tolerance.
Fast bowlers in particular benefit from low levels
of body fat, in the longer run.
The nutrition of cricketers should cover two major
aspects:
A - To satisfy the energy requirements during
training sessions and matches. Here, the emphasis
is on the calorific density of meals and timing of
the meals. Lack of adequate energy may lead to
fatigue during an important match, which can lead
to a costly lapse of concentration and thus, loss
of the game.
B - To keep weight-gain under control. In the
international arena, social commitments force the
players to consume a lot of fattening food along
with alcohol that has the potential to cut down a
player's career.
The nutritional requirements of cricketers can be
gauged in terms of the following:
1) ENERGY Vs THE AMOUNT REQUIRED
The energy required by each player depends upon his
age, body-weight, level of activity etc. (Factors
that influence the BMR-BASAL METABOLIC RATE of the
individual.)
2) CARBOHYDRATES
Carbs are the stock suppliers of energy to the
body. Glycogen, which is the storage form of CHO in
the body, is used up during the training and the
matches.
3) PROTEINS
Proteins are the building blocks of the body and
therefore need to be provided not only
quantitatively, but also qualitatively. However,
the general belief that cricketers require protein
supplements is a myth because a traditional Indian
diet provides enough proteins.
4) FATS
Fats take relatively longer time to digest and
therefore remain in the body for a longer time.
This causes lethargy and sluggishness. Imagine this
afflicting the player in an important session of
play after he has consumed an excess of fats. Fats
reduce the agility and mobility of the player and
also increase the risk of injuries. Hence, it is
very important to keep one's fat-intake under
control, as it is not only a concentrated source of
energy (yields 9 kcals / gm.), but also a trigger
for weight-gain. Fats, both visible as well as
invisible should be restricted. Invisible fats
include those naturally present in foods like nuts
and non-vegetarian dishes that may escape the
notice of the players. Therefore, players should
consume more of white meat and other de-fatted
non-vegetarian products, skimmed dairy products
etc.
5) FLUID
Fluid balance is very important for any
sportsperson and it holds true for cricketers as
well. Dehydration during a match, especially in hot
and humid conditions is very common and therefore
'rehydration therapy' is of paramount importance. A
fluid intake of 250-500 ml/hr is recommended.
6) ALCOHOL
Alcohol is a source of empty calories, besides
being a diuretic. Therefore, it should be consumed
wisely. A drink or two here and there may be
acceptable, but restrictions are important,
especially on the eve of an important tournament or
a match.
7) SUPPLEMENTS
Although many players consider the use of vitamin
and mineral supplements, especially to maintain the
fluid-electrolyte balance, they are not necessary
if a balanced diet is followed.
8) FIBRE
Fibre is a very important part of an individual's
diet. It is required for normal G.I.TRACT
functioning (to prevent constipation, diarrhea,
etc.). It also reduces fat absorption and excretes
cholesterol.
Although cricketers come in all kinds of physical
structures and have different training
requirements, they all benefit from being slim and
fit.
Nutrition forms an important core of a cricketer's
training regime. The calorific content and
scheduling of meals can influence the performance
of the players. It can become their strength, and
their weakness.