Great sports persons are built not just with a lot of talent and unwavering hard work, it's also about how disciplined and focus you can be at all your daily life tasks that help you get better at your craft everyday. One of the major disciplines that all players have to follow is that of having a very strict diet and meal plan.

All professional cricketers have to take good care of their diet just like they have to take care of their skill. Following a good diet plan by taking all the nutrients can really help them in bringing their 'A' game forward. Just like a player makes sure that they attend their skill session and gym session with utmost diligence, they need to ensure that they do the same with their diet. 

So in this article by ZAP, let's understand the importance of a proper diet for cricketers, and also make a simple yet effective diet plan for you. 

The Importance of a Proper Diet for Cricketers

A proper diet plan not only helps in performing well, but it also helps in faster recovery. A player can achieve significant heights by constantly monitoring what they eat. It's a very popular saying - What you eat is what you are! Great cricketers like Virat Kohli, Jasprit Bumrah put emphasis on the importance of diet and they give huge credit to it. Before 2014 we all saw Virat Kohli as a chubby lad who used to literally ate all sorts of junk. But after 2014, when Kohli changed his eating habits and went on a strict diet, the world saw his transition. He himself claims that changes in his diet has made him faster, agile and stronger. His body has gotten leaner as he lost significant body fat. 

What does a good diet plan for cricketers consist of?

A good diet plan is basically a balance between carbohydrates, proteins, fats, vitamins and minerals. If any of the above nutrients are lacking, it will lead to some or the other deficiency  in the body. Hence, players should try to maintain a balance between all the micro and macro nutrients. 

Basic diet plan that is easy to follow and doesn’t require much assistance is by avoiding food which has sugar or is fried or is processed. Only controlling the portion of junk one can see a lot of difference. 

Not just a balanced and effective diet, a cricket should also have the best cricket gear, to perform the best on this pitch. Checkout some of ZAP's best products and start dominating the game!

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Pre, Post and Mid Game Diet Plans for Cricketers 

The diet of an c cricketer an be divided into three parts - Pre game, post game and mid game meals.

Now, pre-game meals are the meals that you have before matches. This could be a meal at the start of a match day, or even just one hour before any match. Players should try to keep their body light and eat high-energy food to avoid lethargy. You cannot load excessive food at this time, or else it will leave you all sluggish and feeling heavy. Instead, focus on balanced portions that provide sustained energy, ensuring that you have enough fuel to give your best on the cricket pitch.

Opt for light, easily digestible foods like oatmeal, bananas, yogurt, or whole-grain toast with peanut butter. These foods offer a good mix of carbohydrates and proteins to keep energy levels steady.

Post game meals is the food that you have after every game. After the match, focus on recovery with foods rich in protein and carbohydrates, which will help in quick recovery and will also reduce soreness. Good vegetarian sources of proteins are nuts, sprouts, dairy products, a smoothie with protein powder, etc. If you consume meat, you can have grilled chicken with brown rice, or a meat sandwich on whole grain bread. These will help replenish energy stores and aid muscle recovery. 

During the game meals shall include small snacks that keep a player energetic and also help them in providing instant energy. During breaks, quick energy boosters like energy bars, fruit, or electrolyte drinks can help maintain stamina without weighing you down. 

Liquids are as important as solid food 

Optimum intake of water and other liquids is also very important. Studies prove that a dehydrated athlete always underperforms on the field. Thus, players should take special care of the fluids that they consumer. Best sources of liquids are water, lemonade, coconut water. 

Why nutrition is important

Optimum nutrition keeps both, the mind and the body healthy. It fuels the body and enhances a players performance. Sports nutrition is a growing industry as people are now more concerned about their diet. Key benefits of right diet are 

• Reduces soreness 
• Makes body lighter
• Reduces stiffness
• Reduces recovery time 
• Increases stamina
• Reduces body fat
• Increases ability and strength 

Mindfulness in diet 

One important thing that every player needs to understand is that diet varies from individual to individual. There can never be a fixed pattern on what players should consume. One food item may suit one player and may not suit another. Thus, players should be mindful of what they eat, how they eat and when they eat. 

It’s better to learn and observe how body responds to a particular food and then they should consciously follow that diet. 

FAQ:

Now that you have understood the importance of the right diet, here are some articles we recommend you read to truly take your game to the next level. 

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