DIET TIPS FOR CRICKETERS

Cricket is a long game with various requirements: explosive power, speed, agility, strength and recovery speed. All of these factors are heavily influenced by what you eat.

Food is fuel and if you fuel your body right it will keep you at the optimum level for playing cricket.
While you don’t need special supplements or diets to maintain good cricket nutrition, you do need to know what works best. Here I have collected together all my tips on what to eat to make you a better player.
What do cricket players eat and drink
It boils down to just 7 things to do:

  • Eat every 2-3 hours, no matter what. You should eat between 5-8 meals per day.
  • Eat complete lean protein with each meal.
  • Eat fruits and/or vegetables with each food meal.
  • Ensure that your carbohydrate intake comes from fruits and vegetables (Exception: workout and post-workout drinks and meals).
  • Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates(8%) (e.g. animal fat), monounsaturates(10%) (e.g., olive oil), and polyunsaturates(12%) (e.g. flax oil, salmon oil).
  • Drink only non-calorie containing beverages, the best choices being water and green tea.
  • Eat mostly whole foods (except workout and post-workout drinks).

If you aren’t already practising the above-mentioned habits, and by practising them I mean putting them to use over 90% of the time (i.e., no more than 4 meals out of an average 42 meals per week violate any of those rules), everything else is pretty pointless.
Getting the edge
Cricket is a sport based on power through hitting, sprinting or throwing/bowling. That means you can’t waste time building up your endurance through fitness training. However, you do need endurance and fast recovery (especially if you are playing more than once a week) to perform at your best to the last ball.
You can get this through what you drink before, during and after the game.
Avoiding drinking or sticking to the supplied orange flavoured water just doesn’t cut it if you are serious about improving your game.

What is in the ideal cricket performance drink?
I have searched long and hard for the answer to that question and tried quite a few different drinks to see what gives the best results. I have found the ideal drink must:

  • Contain water for hydration.
  • Be able to sit in the sunshine and not go off.
  • Contain fast acting carbohydrates(7%-8%) for recovery and endurance.
  • Taste good or you won’t drink it.
  • Contain fast acting protein(Whey) for recovery, retention of power and performance
    enhancement.

For hydration

  • Take 500ml water 30mins before game
  • Sip 150-200ml water every 15-20 mins during game
  • Take Carbo-protein drink after 1-hour of play
  • Take 2-glass(1-glass is 250 ml) of water for each pound bodyweight lost after match.

There are plenty of ways to get this balance. You could make it yourself or even compromise a little with chocolate milk.

  • Most notably, get your carbohydrates from fruit and vegetables, fat from fish, eggs, nuts and olive oil and lean protein from meat, dairy, protein shakes or fish.
  • About 2 hours before the match have a meal as above but add in some processed carbohydrates like cereal, bread or pasta to top up your glycogen stores. Avoid ‘bad’ fats from processed meat and fried food.
  • During warm up, while you are waiting to bat and when you are in the field drink half a litre per hour of ‘workout drink’ as outlined here.
  • At the interval have a meal based a small amount carbohydrates through bread or pasta. Alternatively, have another workout drink (but not both).
  • The exception is when you have not done anything in the first session (your team has batted and you did not get in). If that’s the case, at tea have a smaller meal similar to the first tip.
  • After the game, cool down and refuel with a whole food meal within 2 hours of the close of play.

Bear in mind all these tips are for optimum nutrition to give you more energy during play rather than minimal requirements to avoid starvation.
You can ignore them and still eat they way you want, just be prepared to perform less well towards the end of an innings. Good nutrition is that important to your game.

 What should cricketers eat on match days

Here are 7 foods

  • Cottage Cheese. A great source of protein. It can be used in a variety of ways. I like to eat it before bed because it contains a type of protein called casein that is released more slowly through the night.
  • Mixed Nuts. Nuts taste dead good and are a source of healthy fat. I like them because you can snack on them easily, but there are plenty of ways to cook them up as part of a proper meal too.
  • Spinach. Strengthens your immune system. I have it in omelettes to get a good balance of veggies and complete protein in one meal.
  • Tuna. Fresh tuna is rich in protein and good omega-3 fats. Tinned tuna is a tasty convenient protein source. Cricketers need a bit more protein than the average person and tuna is an excellent way to get it.
  • Broccoli. Rich in antioxidants, if you want to feel good broccoli is high in the list of foods to eat. Fresh is best but frozen isn’t that far behind, just make sure you steam it so as not to lose too many micronutients in the cooking.
  • Bananas. Energy and potassium in one easy to munch yellow snack. If I get hungry on the day of a match and I’m in a pinch I’ll grab a banana rather than a cake, sandwich or mars bar.
  • Green Tea. It’s not a food I know, but it’s a wonder drink. It has been claimed to boost metabolism in those wanting to lose weight, have positive effects on prevention and treatment of cancer and lower cholesterol. Although that has not been proven beyond doubt, what is certain is its benefit when replacing coffee, and soft drinks. It’s got no calories and less caffeine.

 TIPS

  • Nutritional aims

    The nature of cricket means that we dont need a special diet to perform well. But we do need to know what we are aiming for. Ideally we want our diet to breakdown like this:

    40%-50% Carbohydrate
    20-25% Fat
    20-25% Protein

    This breakdown will give us sufficient fuel to perform without putting on performance reducing fat.

    Also, we should be aiming for around 10-15% Body Fat (25% for women), about 2500-3500 calories per day and enough vitamins and minerals to stay healthy.

    How to reach your nutrition goals

    Reaching these aims may seem impossible without complicated labs and expensive equipment. And it is true to measure with 100% accuracy you would need to break into a nutrition lab!

  • However, it is straightforward to eat right and the percentages will follow. Here is how.
  • Get most of your protein from high quality lean meats like chicken and fish.
  • Make sure you eat 5-10 portions of veg a day (plus some fruit) to get your vitamins and minerals.
  • Cut back on processed and high sugar foods.
  • Dont cut any food out of your diet, especially if you like it. Just make it a treat or a reward.
  • Don’t go on a diet, as fad diets by their nature end. Aim to change your whole outlook to one where you are considering healthy eating at every meal.

However, it is straightforward to eat right and the percentages will follow. Here is how.

  • Think about setting up a free account at Fit day. It tracks your food intake and breaks it down into percentages.
  • Get most of your protein from high quality lean meats like chicken and fish.
  • Make sure you eat 5-10 portions of veg a day (plus some fruit) to get your vitamins and minerals.
  • Cut back on processed and high sugar foods.
  • Don’t cut any food out of your diet, especially if you like it. Just make it a treat or a reward.
  • Read my guide to match day nutrition.
  • Don’t go on a diet, as fad diets by their nature end. Aim to change your whole outlook to one where you are considering healthy eating at every meal.

The secret, then, to building a diet you can be proud of is simple: be aware of what you are eating.
So what should we be eating during the tea break?
First of all you will need to rest for a few minutes, allowing your digestive track to prepare itself for the receiving of nutrients. During a tea break it is most beneficial to eat foods that are high in nutrients, low in artificial ingredients and, most importantly, give you a release of energy you can use.

  • raisins
  • dates
  • oatcakes
  • carrots
  • bananas
  • grapes
  • Chilled melon (high water content and full of natural fruit sugars with release energy ergonomically).

After the match is a good time to get whole starchy carbohydrates to assist your recovery time. Potatoes, quinoa or rice combined with a protein source from lean meat works perfectly.
Its fine to consume some fatty foods provided the fats are not trans-fats. These foods will help you to stay warmer in cold weather, whilst avoiding discomfort during play. Again, look for whole foods that combine ‘healthy’ fats with other nutrients. Nuts, avocado, olives, hummus and fresh fish are solid options.

If you are prepared to change what you eat during the tea break then you can expect to experience an improved aerobic system for the remainder of the game, as the energy release will be more gradual. This will help you to stay focused and maintain concentration throughout the game.
Cucumber sandwiches are most often served for a light snack or at afternoon tea, a formal light meal served at four in the afternoon or early evening before the main supper. In addition, cucumber sandwiches are supposed to be served in the tea break.

Cucumber sandwiches
are popular during cricket matches and weekend picnics. The Indian variant is flavoured with green chutney, and sometimes contains slices of boiled potatoes.
Because of cucumber’s cooling nature, cucumber sandwiches are often eaten in the summer months or in warmer climates, such as in parts of India. Indian Airlines used to serve cucumber sandwiches as part of its usual vegetarian inflight meal in short-haul domestic flights

Eating these foods(Sausage rolls, pies, scones, biscuits, chips, crisps, cakes, chocolate) in the middle of a game will adversely affect your performance. This is because such foods release energy too quickly, converting to fat and causing your blood sugar to crash.

Upon rising in the morning:
1-teaspoon Methi + Kala Jeera(Black Cumin) with lemon water

After 30 mins:-

  • 1-carrot
  • 1-Tomato(If an individual in not Allergic)
  • 1-cucumber
  • 1-Beetroot
  • 25-g Coriander Leaf
  • 25-Mint Leaves

Make a juice and filter and then drink

Breakfast:-

  • 2-3 piece wheat bread with 5g-Butter/60-70g Oatmeal
  • 1-Glass Orange juice or apple juice or

1-Orange /Apple

  • 25g- Nuts
  • 60-70g Papaya
  • 40-50g Soybean Powder/ Cornflake
  • Banana
  • 1-2 Eggs

After 2-3 Hours

  • Sandwich with Vegetables
  • 1-Glass skimmed milk/Watermelon
  • Few Raisins, Almonds

Lunch:

  • 3-4 Chapattis
  • 60g  Brown Rice
  • 25g Lentils
  • Boiled beans, peas
  • Cucumber and Leafy vegetables Salad, Yoghurt, with Olive Oil(10-15ml)
  • 100g Fish/100g Lean Chicken

Evening

  • Grapes/Apple/ different fruits with Bread(preferably Wheat),
  • Suji,
  • 1-2 Eggs or
  • Boiled Chicken Breast or
  • Chatua-soyabean, cashews, chana, groundnut, corn (For Vegetarians)

Dinner:

  • 1-2 Chapattis
  • 70-80g Rice
  • 25g-Dals
  • Few Vegetables
  • Fish/Chicken(100g)
  • Orange or
  • Grapes or
  • Juice or
  • 1-Glass Skimmed milk with 1-Teaspoon

      Almond or Turmeric or Powdered Pumpkin Seeds and Watermelon seeds after 30-minsof  Dinner and then sleep after 30 Mins.

Supplements For Fast Bowlers along with the above foods:

  • Whey Protein
  • Creatine
  • Nitric Oxide
  • Glutamine
  • Multivitamins & Minerals
  • Ginseng
  • Safed Muesli
  • Ginkgo Giloba

 Caution: Supplements are only used to supplement whole food. If one is not taking proper whole food then supplements will not help them or may be dangerous. So consult proper Sports nutritionist or coach before indulging in Sports Supplemnts.

Note:

  • Take more Vitamin C related supplements or whole food like oranges, lemon, pineapple
  • Zinc Related foods– Leafy vegetables,  Yoghurt, almonds, pumpkin seeds, nuts, Sunflower seeds etc.
  • Copper supplements or foods
  • Iron supplements or foods
  • Vitamin A related supplements or foods
  • Calcium supplements or foods
  • Chromium supplements or foods like Broccoli, Cauliflower etc.
  • Selenium supplements or foods like mushrooms etc.
  • Vitamin E supplements or foods

 

POINT TO BE REMEMBERED

The above diet schedule is a Generalized one. Consult your nutritionist or coach and modify according to your body’s requirement.

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CRICKET MENTAL TRAINING: THE POWER OF THE SUBCONSCIOUS MIND


The Fastest Way To Improve Your Game


As we saw in the section on the Brain, the function of the brain is the mind.

We have one mind, but there are two parts to it, the conscious and the subconscious mind.

A common metaphor for making sense of the mind is that the conscious and subconscious parts of the mind are compared to an iceberg.

The conscious mind is the portion of the iceberg above the water. The subconscious part of the mind is the iceberg below the water level, where your thoughts, emotions and beliefs are stored. The conscious portion consists of about 10% of our thinking ability and the subconscious consists of about 90%.

Working with the Conscious and the Subconscious MInd

The subconscious mind is the foundation of your life, it is the home of every memory of every experience, real or imagined, that you have ever had. Amazingly, from pre-birth to today, as you read this.

Hypnotherapists have helped clients retrieve memories from pre-natal experiences, from experiences under anaesthesia during surgery, nothing is lost, only filed away. Open to retrieval when the subconscious is communicated with gently and wisely.

So what bearing does this have on your cricket, you may ask ?

All the ideas you have about yourself are stored in your subconscious mind.

Three Key Beliefs

We each have three key beliefs, and these shape our lives from day to day.

The First Belief

The first and most important belief we have is about ourselves, what we believe to be true about ourselves and what we believe we can achieve and do.This is shaped by our sense of Self Esteem.

The Second and Third Beliefs

The Second Belief is about what we believe to be true about other people. What we think and feel about them.

The Third Belief is about our world, is it a place of opportunity and abundance.

Or is it a place of fear, survival, lack and limit.

Each of these two is shaped by your first belief, about yourself.

Your self image and self esteem set the parameters for what you ‘believe’ is possible in your cricket. They set the scope of the goals that you can achieve.

If you don’t believe you amount to much and that you don’t have any personal power, your ability to make choices, then the scope of your goals is going to be limited and small.

If you lack confidence, focus, self esteem, calmness, the ability to manage your pre-match anxiety, you will underperform.

You will be less than you can be, far less, and you will be like this regularly.

There will be a constant sense of distrust in yourself and your abilities. Does it sound familiar?

This isn’t something that can be changed through ‘trying’ harder, this only makes your performance worse, it brings up the conscious mind and makes it more active, as it becomes more active it makes it more difficult to communicate with the subconscious.

The default settings of ‘trying harder’ and ‘analysis’ of the conscious mind paralyzes the gift of the subconscious mind, which is creative and automatic.

Your best cricket runs on automatic, when your hours of practicing can be expressed in your game without interference from the conscious mind. You have had these days, when your performance just flowed, when you are in the ‘Zone’.

‘Trying’ gets in the way of the automatic performance program that is stored in your brain.

Anxiety, nerves and stress are all manifestations of the same thing, they come from the same root … fear … fear of getting out, fear of bowling badly, fear of dropping a catch, fear of facing the same bowler who got you out last time.

Always lurking in the background, the FEAR of getting it wrong or getting hurt.

The How and What of the Subconscious Mind

The conscious mind operates on analytical, rational, logical thinking, two plus two is four. Our working memory and will power resides in the conscious mind.

Will power becomes ineffectual when faced with the power of the imagination … and fear gets magnified by the imagination.

Think of someone with a phobia, however hard they try they cannot ‘will’ their fear of heights, cats, dogs, spiders away.

It is the part of the mind that says, “I should stop smoking.” “I should lose weight.” “I should not be afraid of elevators.”

It isn’t rational, or logical, but neither is the subconscious.

‘Should’ doesn’t mean that they can !

Our subconscious mind wants to help us achieve our deepest desires, goals and expectations, even if they are contrary to logic and our own well being.

Once the subconscious mind accepts an idea, it goes to work on making it come true.

Your subconscious mind is like fertile soil which accepts any kind of seeds – good or bad. It doesn’t know the difference between a good goal or a bad goal, wherever you put your attention for any length of time it will go to work on making that a reality for you. The more vividly you imagine it, the more powerful it is. So, choose your goals and desires carefully.

The subconscious cannot tell the difference between a desire and a fear. If a fear comes to dominate your thinking, the subconscious will interpret that fear as a desire (goal) and work to make it your reality.

I don’t tell a person not to fear something or worry about something because that is like saying “Don’t think of a purple cow.”

As soon as I do that you can’t help but think of the ‘purple cow’.

The Power Of Choice

When you learn to communicate directly with the subconscious mind you can begin to control your mind, this leads to you choosing what you want to focus on and what you want to feed into your subconscious.

You begin to discover your personal power, the ability to choose your goals and to create your reality for the better.

The key language of the subconscious mind arever pictures and feelings. When we learn to choose verbal language that creates pictures and feelings of our positive goals our performance begins to move in the positive goal direction that we choose.

We use Goal Setting to choose our focus areas, and then we wire this into our brain through practice, lots of repetition, to move it from our working memory to our subconscious memory.

We supplement this with Visualization and Imagery, which we control, this allows us to reflect, edit and improve our performance. It continues the wiring process and strengthens the wiring.

Work with this, week by week you will begin to create the positive results that you desire in your game.