Ideally cricket players should start the match on a relatively empty stomach, which means eating the last meal that is high in complex carbohydrate (CHO)2-3 hours before the match begins. Following this, the cricketer should top up their energy stores using smaller easy to digest meals, ie. liquid meals, yogurt, muesli/cereal bars, and then 30-60 minutes prior to the game, simple carbohydrates like energellies and/or energy drinks can be used. One problem is that each team does not know who is batting or fielding first. Nonetheless, it is best practice to prepare as if your team is to field first as this has the greatest physical demands for each member of the team in general.
During the match, it is important to maintain energy (fuel) and hydration levels. This can be achieved by using a sports drink (containing CHO & protein) if match intensity is high e.g. for a bowler. If the match intensity is low, e.g. a boundary fielder, and hydration is the main goal, a slower, sustained source of carbohydrate in conjunction with electrolytes is recommended which can provide a sustained release of energy to the body over a prolonged period (i.e. salt/sugar mix water). This will help to avoid any fluctuations in blood glucose and avoid the risk of fatigue.
After a match or training, it is essential to replace depleted muscle carbohydrate (glycogen) stores with suitable carbohydrate, and rehydrate with a drink containing electrolytes within the ‘window of opportunity’. This is the short period of time (0-3 hours) after exercise where anabolic (growth) processes in the body are maximised, muscles are primed to take-up nutrients and (i) store them for future exercise (i.e. muscle glycogen), or (ii) create new muscle proteins that repair damaged muscle and help to grow muscle.
Specific Aims in open window:
· Consume a high CHO snack within 30 min of exercise, i.e. chocolate milkshake
· One more substantial meal/snack within first 2 hours post exercise, i.e. combination of CHO & Protein.
· And drink plenty of water!
~ Hannah Oguz
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