The T20 format of cricket demands that a player be more agile, have great stamina, be fast as well as be heat-tolerant. In a nutshell, cricketers are required to be fitter than ever. Hence, nutrition plays a very important role in transforming a player into a performer — run-getter, wicket-taker as well as a great fielder. For all you budding cricketers, there are some nutritional rules which are as important as the rules of the game. Check them out.

A poor nutritional status would make a player

Low on stamina Lack strength and power Be susceptible to injuries Have weight issues Take longer recovery time

Poor performance

So what is a good nutrition plan?

The overriding principle for any sportsperson is to have a balanced diet. An adequate diet in terms of both quantity and quality — before, during and after training and competition — will maximise performance.

Carbohydrate

They are one of the main sources of fuel and will help maintain energy levels throughout the game. In case of high intensity and long duration, inadequate carbohydrate levels eventually lead to muscle loss. The glycaemic index or GI (measure of how quickly sugar is released in the blood stream) has to be taken into consideration too. Severe exertion during training and play burns up a large amount of carbohydrate, depleting muscle glycogen stores. When muscle glycogen levels are low, exercise is a much greater effort and any activity becomes slower as fat becomes the main fuel source.

High GI food: White bread, white rice, corn flakes, extruded breakfast cereals and baked potato.

Medium GI food: Wholewheat bread, pasta, pita bread, basmati rice, raisins, prunes, ice cream and banana.

Low GI food: Almond, peanut, walnut, chickpea, oats, barley, strawberries and most vegetables.

Protein

Strenuous training sessions and long-duration play subject muscles, joints and ligaments to repeated micro-trauma. Hence, protein and vitamins have to be supplied adequately for repair of these tissues. After training or a long session of play, protein should be replenished along with carbohydrate. Whey protein shakes are easily and rapidly absorbed to aid recovery and building up of muscle, providing strength.

Fat

Fat consumption should not exceed 30 per cent of total energy intake. A player with low body fat is faster, more agile and has greater stamina too. Fast bowling warrants low levels of body fat.

The Day before the match

A player needs to be fuelled well before the game. The muscle glycogen stores should be fully tanked up. The night before any big sporting event requires an adequate carbohydrate and fluid consumption.

Pre-match

Food is taken no later than one hour before the match to keep players feeling satisfied and well-fuelled. Foods that are rich sources of carbohydrate but low in fat are best for a pre-match meal. The carbohydrates consumed should have a low-moderate glycaemic index. The best food is the one you are used to eating. Do not try anything new. For those of you who cannot control their nerves, do not consume high-fibre food as it can cause a stomach upset. Drink plenty of fluids like water, juice and low-fat milk. Drink at least one cup of fluid in the hour before the game starts.

Two-four hours before match

Wholegrain bread with egg whites.

Wholegrain sandwich with low-fat cheese/ chicken, tuna.

Wholegrain breakfast cereal with semi-skimmed / skimmed milk.

Idli with sambhar.

Chapatti/basmati rice/ brown rice with grilled chicken/fish with vegetables (avoid curries and gravies high in fat)

One hour before match

Drink high GI liquid such as fruit juices, isotonic sports drinks.

On the field

Combating dehydration is crucial. Active players such as batsmen, bowlers and the wicket-keeper should drink fluids after every over bowled. In humid conditions, fluid loss is accelerated and the risk of dehydration is high. Fluids should be taken frequently and before one feels thirsty. High-carbohydrate snacks like bananas and sandwiches should be consumed to top up glucose levels.

While Waiting

One should have fluids in small quantities while waiting to bat or after their turn. Players should sit in the shade while waiting or watching the game. It is a good time to snack to top up energy levels, which aids concentration and prevents hunger. Eat a fruit, cereal bar, sandwich every one to three hours.

Post-match (Within 30 mins)

After a strenuous session of play, players need to refuel their muscles by ingesting high-GI carbohydrates which are digested quickly and delivers energy to the depleted muscles. An intake of 50-100gm of carbohydrate (in accordance to their body weight) is essential post-match. Right after your match or training, drink at least 500ml of fluid. Water and isotonic sports drinks are the best options. Sports drinks prove to be more than useful in hot and humid playing conditions as they replace the fluids and electrolytes lost.

Three-four hours later

A substantial meal containing both carbohydrates and high-quality protein such as fish, eggs, chicken or cottage cheese needs to be consumed post-match.

Juhi Chawla’s breakfast do and don’t

Are you a breakfast person?

I do consider myself a breakfast person. It is the most important meal of the day and I truly feel that eating a healthy breakfast ensures a great start to your day.

What is a perfect breakfast for you?

Something that is not only filling but is also tasty and healthy.

What’s your breakfast staple?

My children want taste in their breakfast and I want the right nutrition for them. Kellogg’s Chocos [Juhi is the new face of the cereal major] has been a preferred breakfast choice for my kids as it provides a tasty yet nourishing meal. I usually serve it with a cup of milk and a fruit.

Is there something that’s a complete no-no for breakfast?

Anything considered junk food is a complete no-no. While my kids enjoy fast food, I make sure they do not go overboard and I generally add nutritious and healthy things to their meals and snacks.

You have travelled a lot. What’s the most experimental breakfast you have tried?

When I travel I love to try new and different kinds of food! I have realised that bread is a staple on breakfast tables around the world but they all have their uniqueness. In Spain, I ate a Spanish breakfast that consisted of bread with garlic and tomato, drizzled with olive oil and some cheese.

Do you have anything special for breakfast as a lucky charm on KKR match days?

I just cross my fingers and hope the team gives its best!

Saionee Chakraborty