Coach’s Corner: Nutrition!

The food we eat impacts our strength, training, performance
and recovery. Not only is the type of food important for
sports nutrition but the times we eat throughout the
day also has an impact on our performance levels and our bodies
ability to recover after exercising.
Meals eaten before and after the cricket session are the most
important but you should be careful with everything that you
put into your body. As a general rule, cricketers should eat
about two hours before training and this meal should be high
in carbohydrates, low in fat and low to moderate in protein.
Carbohydrates are the main source of energy that powers your
exercise regime and protein is required to aid muscle growth
and repair. After the practice session, you need to replace the
carbohydrates you have lost and you need to ensure proper
muscle recovery by including protein in your post-training meal.
Smart Principles
• Breakfast within an hour
• Eat every two to three hours
• Always eat before training
• If training > 60 minutes – Drink
carbohydrate during training
• Eat immediately after training
• Water Bottle throughout the day
Night Before Match Day
• Adequate carbohydrate
• Adequate fluid intake
• Stick to familiar food
IDEAS FOR FAMILY MEALS THE NIGHT BEFORE
Low fat lasagna with bread rolls and fresh fruit salad
Shepherd’s pie with jelly and custard for dessert
Homemade hamburgers with oven baked chips and flavored milk
Pancakes with chicken and white sauce filling
Pasta with a low fat sauce and cordial
Homemade hamburgers with oven baked chips and flavored milk
Pineapple chicken stir fry in pita bread with fresh juice
Within 2 – 3 hours prior to matches •
High in carbohydrate, Low in fat and possible fiber •
High in fluid •
Moderate protein intake •
Breakfast Cereal with milk and fruit •
Match Day
Page: 16
During A Match –
Useful Practices:
• cKeep sweat losses < 2% of body weight • Identify opportunities to drink and availability • Practice hydration plan in training sessions • Keep drinks cool • Easy digestible foods and drinks • Range of tastes • Savory / salty snack • Solid food for hunger • Feed early • Drink containers What to eat After a Game? • High in carbohydrate • Moderate to high in protein • Moderate fat intake • Fluid Intake • Salt if you are a heavy sweater Snack Ideas for Recovery • Meal replacer • Flavored milk or smoothie • Sport bars • Breakfast cereal with milk • Sandwich with peanut butter and fruit juice • Fruit salad with yogurt or custard • Yogi Sip with breakfast bar • Banana loaf with grated cheese • Baked potato with cheese sauce and fruit juice