CRICKET

   

 

CRICKET

Cricket is a game with various requirements including explosive power, seep, agility, strength and recovery speed.  Other physical important characteristics includes spending long day on your feet, doing periodic fast sprints when batting, chasing down a bowl and bowling, plus various dynamic movements such as leaping, throwing and turning quickly. And yes, at last you don’t want to be tired when facing a fast bowler.

So, same like other sports when it comes to cricket one thing is sure, the fitter you are the better will be your performance during game.  Generally speaking the player needs to be quick with low level of body fat and excellent level of stamina 

Fitness in cricket is the combination of right nutrition and training.  Combination of different nutrients including Protein, carbohydrates and fats along with other vitamins and minerals fuel your body to keep you at optimum level for playing cricket.

 

SOME JOURNAL TIPS ON EATING RIGHT NUTRITION

There are many nutrition techniques which are being followed by different cricket players, but among them are few basic and very important tips which if followed can itself help to improve fitness performance during games.

  1. Eat frequent and eat small meals every 2-3 hours throughout the day. You should eat between 5-8 meals per day.
  2. Eat required lean protein with each meal. Whey protein shake can be taken to complete the protein requirement with the meal or post workout with carbohydrates for recovery.
  3. Eat vegetables and/or fruits with each food meal.
  4. Ensure you carbohydrate intake comes from fruits and vegetable. Exceptions could be workout and post workout drinks and meals. 
  5. Try your best drinking non-calorie containing beverages, the best choice being water and green tea.
  6. Eat mostly whole foods except workout and post workout drinks.
  7. Ensure that 25%-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g animal fat), monounsaturates (e.g olive oil) and polyunsaturates (e.g flax seed/oil, salmon oil).

 

MORE TIPS ON “NUTRITION

 

Protein for muscle repair and recovery

Cricketers don’t need huge amount of protein as required by any bodybuilder but they do need good amount of protein more than average person to repair and rebuild the broken muscle tissues after long game or training workout session.  The right balance of protein give your body right fuel to reduce your body fat, keep your muscle strong and get the best out of your muscles when you are playing. MFF whey protein 80 helps to fulfil the required protein diet in a very easy and simple way.

How much?  

Cricketers in normal circumstances require 1gm of protein per kg of body weight every day. For any player training hard requires a little higher protein which is 1.5gm per kilogram of body weight every day.

 

Energy to Train

Carbohydrates are the energy source which will help you to train and perform better for longer duration. Right amount of carbohydrate not only helps in your physical but also in mental performance during the game.

Cricketers have no need to be as slim as long distance or marathon runners but you need to make sure that you don’t put too much fat. Fat nothing but dead weight which will reduce your speed, endurance and agility without increasing your “power behind the ball” as many people believe. Dextrose monohydrate helps in providing the energy and carbohydrates which are required during & after training to maintain the high energy level to perform better and recover quickly.

 

Recovery for growth

Right fuel after training session or match is very important to recover and get ready for next training session or match. Recovery fuel should always contain protein to repair and rebuild the broken tissues and carbohydrate to cover up the lost energy level during long and hard training sessions. 

 

Improving performance & maintenance

It is very important for any athlete to take the complete healthy balanced diet covering all the required nutrients. But once the healthy diet is complete you need to look for another food or supplements which will help you perform and achieve better in your sports. Cricket is a game with various requirements including explosive power, seep, agility, strength and speed so MyFitFuel™ Creatine Monohydrate 200 mesh is the perfect supplement to create your powerful and explosive movements and also helps you to recover between each movement.

 

Hydration

Hydration is another important area that requires focus. The amount an individual will sweat depends on different factors and dehydration reduces the training intensity affecting the overall performance during game. So, it is required to maintain the regular fluid intake to keep your body hydrated specially during training in summers with hot environment.

Urine colour is the simplest way to determine the hydration level of body, the darker (yellowish) the urine is more dehydrated you are.

 

GOLDEN RULES FOR “CRICKET

Although there are many golden rules but categorised few important.

  1. Recovery- Rest is vital for good training. Getting enough rest helps to recover the body from fatigue and makes it stronger for other training sessions.
  2. Fast Twitch Training.  Researches back the theories that slow trainings (like longruns) makes slow athletes. Power sports such as cricket require short burst activities that use fast part of your muscle (fast twitch fibres). If you train slow twitch part you get better at doing stuff slowly. So train in the way you play: with fast and powerful movements.
  3. Kinetic Chain Theory- The idea of this theory is that your brain controls your body through whole movements and not individual muscles. So ideally as per this theory in order to train effectively you should forget trying to make individual muscles stronger/better and instead train movements. That way you will be more powerful and faster to achieve your goals.
  4. Periodization- Your training need to always split into different cycles depending on your goals and the time of year is long established and proven to work. Different coach uses different techniques but simple approach includes:-
    1. Competition Period (In-Season) - Your normal cricket season where the focus is on maintaining fitness and skills.
    2. Recovery Period (Off-Season) - A short period following the end of the cricket season designed to allow you to recover.
    3. Preparation Period (Off Season and Preseason) - Where the focus is on developing all the skills and fitness for the season.

 

 

 

  


 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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