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colourupuniforms · 5 years ago

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Healthy food habits in Australia for Cricket.

Cricket is an international bat and ball game played competitively by both genders from primary school age at a variety of levels including amateur and professional.

It 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).

What should I eat before competition?

A challenge for cricketers is that they do not know whether they will be batting or bowling on the first day of a match until 30-45 minutes prior to start time. As a result, they need to prepare for a match assuming they will be performing on the first day.

When fuelling for a match, eat enough food to feel comfortable (but not overfull) – experiment with a variety of foods in training. A larger meal 2-4 hours prior to playing will to allow time for digestion. Top up fuel stores 1-2 hours before the start with a carb rich snack (e.g. simple sandwich, muesli bar, fruit). Snacks should be low in fat as fat slows digestion and can lead to tummy upsets on the field. Carb rich fluids such as smoothies or liquid meals can be good if you are prone to stomach upset from eating solid food before a game.

Pre-game hydration is important to ensure cricketers begin the match in a hydrated state. Pale yellow urine in the lead up to the game is a good sign of hydration.

What should I eat and drink during competition?

As cricket matches are often played in hot conditions, replacing fluid losses and keeping cool at breaks in play must be a priority. In addition, carbohydrate can enhance performance during matches by stimulating the brain to maintain motivation and delay the onset of central fatigue.

Practical hydration and cooling strategies include:

Use individual bottles to keep track fluid intake

Choose higher electrolyte fluids as the sodium content drives thirst and promotes fluid absorption.

Add ice to bottles and store in eskies to keep cool

Eat crushed ice or fruit juice based icy poles

Use cool towels around the neck and face

Cold shower at innings break

Sit in an air-conditioned room or in front of fans.

Sports drinks can provide a convenient and compact source of fuel (carbohydrate) and fluid during intense matches or if eating is uncomfortable for the player.

Include small easily digested snacks every 1-3 hours while waiting to bat. If not batting for a while a more substantial snack can be eaten. Carb rich snacks will keep blood glucose levels topped up. Snacks should be low in fat to help easy to digestion. Avoid high fat pastries, tarts, slices and cakes that are common at breaks as these can cause gut upset. Some suitable snack choices include:

Dairy based smoothies or Flavoured milk

Yoghurt

Fruit fresh or tinned fruit in natural juice

Sandwiches with lean meat or spread

Fruit muffins or crumpets with jam/honey

Sushi rolls

Grainy crackers + vegemite and cheese

Recovery

Post game meals focus on carbohydrate (fuel), protein (for muscle repair), fluids and electrolytes (to replace sweat losses) and coloured vegetables (antioxidants). A recovery meal or snack should be consumed soon after a game, especially if matches are played over multiple days. Suitable options include:

Wholegrain lean meat and salad sandwich/wrap

Greek yoghurt with blueberries and muesli

Homemade lean meat burgers with salad

Jacket potato with lean mince topping

Chicken and vegetable stir-fry on rice or noodles.

As with many team sports, there is a culture of alcohol immediately after matches to celebrate or commiserate. Alcohol directly can negatively impact recovery as it affects rehydration, refueling, muscle repair and can increase inflammation to any tissue damaged in play. Recovery choices are critical when playing multiple games in a day or backing up for another game/ training the next day.

Nutrition is an important part of any fitness regime. Cricket being a day long sport, the importance of nutrition is very high.

The food that you eat gives you energy to play through the entire day. Hence, while eating the right kind of food can take your performance to a different level, eating the wrong kind of food can also slow you down.

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Reference:

https://www.sportsdietitians.com.au/factsheets/food-for-your-sport/food-for-your-sport-cricket/

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colourupuniforms · 5 years ago

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colourupuniforms · 5 years ago

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Top 8 Cricket Batting Tips for Australian Players.

Cricket is one of the most popular sports in Australia at international, domestic and local levels. The peak administrative body for both professional and amateur cricket is Cricket Australia.

The 2017-18 National Cricket Census showed 1,558,821 Australians engaged in cricket competitions or programs - an increase of 9% from the previous year.

30% of cricket's participants are now female, and 6 in every 10 new participants are female, one of the highest year-on-year participation growth figures. In terms of attendance figures, more than 2.3 million people attended cricket during the 2017-18 summer, surpassing the record of 1.8 million set in 2016-17.

1st Tip : Of all the tips, this is the most important and most ignored when a batter is out of form!

The object of your attention is the ball, watch the cricket ball as if you have put a laser beam on it … don’t look for the ball … watch it and remind yourself to watch it.

As the bowler enters the crease put your laser beam focus on the ball in the bowlers hand, from there you will track it all the way.

2nd Tip : Set your head slightly forward in your stance and set your Positive Intent to score. Head forward and still.

Batting is about Intent, the goal is to score runs off each ball.

The only decision you have is to not score.

You want your energy going to the ball.

3rd Tip : Look at space, not at the fielders.

Look at space on the field and become aware of areas that you can score runs in.

4nd Tip : The journey to a hundred runs is taken one ball at a time.

Set small goals.

Manage your innings.

Be fully present with each ball.

5th Tip : Know how to get off-strike

Know where your singles and rotation areas are so that you can get off strike easily and effectively.

Practice this in the nets, over and over.

6th Tip : Play to your strengths

If you are a …

Front foot player… play to it

Back foot player … play to it.

7th Tip : Loss of form

If you have a dip in form, stay calm, go back to basics.

Write down your game plan, remind yourself of your strategy and the structure of your innings.

In practice, get someone to throw to your favourite shot so that you can get the feel of playing your number one stroke.

Practice hitting it till you are executing it really well.

Then work through your next favourite, and your next favourite. Get positive chemistry and emotions flowing back into your game.

8th Tip : Keep It Simple Sid !

Remember that the goal is to score runs, the goal is not to get caught up in analyzing your batting technique.

Go through your checkpoints in practice to make sure your set up in the crease is good and then get busy with the job of scoring runs.

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