The Indian Premier League is widely regarded as the most competitive sporting league in the world of cricket. The fierce tournament has plenty of matches that require speed, agility, and muscle strength. This is why an IPL cricketer needs to have a physically fit body and a healthy diet.
In this informative guide, we will reveal the secrets to the dietary and workout plans of top cricketers in the Indian Premier League.
According to nutrition experts, a cricket player in the Indian Premier League must have a healthy diet and a consistent exercise program to maintain a peak performance level during the IPL season. Here are the top meal items the star cricket players include in their diet.
Before the match
The pre-game at the cricket exchange is the most crucial part when it comes to maintaining a well-balanced diet. The quantity and quality of food that the athletes take before the match will determine the energy level of the player throughout the game. That is why it is essential to place a heavy emphasis on what you eat pre-game.
A heavy meal is highly recommended at least four hours before the match starts. You can include the following items on your meal plan:
- Rice porridge with nuts
- Protein shake with raisins
- Cornflakes, milk, and fresh fruits
- Cheese Sandwich
- Banana Milkshake
- Bread with peanut butter
During the match
The energy that the players have consumed from the pre-game meal will be gone by the middle of the matchday. That is why it is essential to refill your stomach during the break to refill the energy and fluids that are released from the body. Include foods that are rich in carbohydrates, low in fat, and drink plenty of fluids.
- Sandwiches with chicken or other lean meats
- Bread with fruit jam
- Sports or cereal bar
- Salmon with wild rice
After the match
The recovery phase is one of the vital portions of a cricketer’s diet. The core purpose of the meal after the match is to restore the energy and fluids that were gone while playing. The meal intake for the recovery phase should begin immediately after the game. The diet must include protein, carbohydrates, and plenty of fluids that are formulated to replenish the electrolytes that were dissipated.
- Meals that are heavy in carbs
- Energy bars
- Whey protein drinks
- Sports drink
- Tuna salad
During the match, players undergo several physical activities that burn calories and consume liquids. That is why it is very crucial for athletes like cricketers to hydrate often during and after the match by drinking water.
Structure of a well-balanced diet
A balanced meal plan should always include items that are rich in nutrients and vitamins to help the players maintain peak performance during the IPL season, which is suitable for cricket exchange bets. The plate of a cricket player must consist of the following:
Carbohydrates – Rice, pasta, cereals, and whole-grain bread
Protein – Eggs, chicken, fish, turkey, tuna, nuts, beans, and tofu
Fruits and vegetables – Lettuce, carrots, kale, apples, citruses, and bananas
Healthy oils – Salmons, nuts, avocados, olive oils, and nuts
There are plenty of items that are not included on this list that are also essential in maintaining a healthy and fit body. You can use the format we shared above to plan your weekly meals.
Whether you are a rookie or a veteran cricket player, you need to have a consistent and solid workout plan. Professional cricketers usually have personal trainers that set training regimens tailored to them based on their specific roles on the field, such as batter or bowler. However, most of these exercise plans include training for strength and agility.
Stretching before the match is very crucial in preparing the muscles for physical activity to prevent muscle sprains, strains, and other injuries. An appropriate warm-up exercise is needed to help supply oxygen to the muscles, improve blood circulation, and lessen the possibility of an injury.
The most essential part of a cricket workout routine is strength training. Exercise routines that focus on strength assist in building muscle mass. Meanwhile, workout routines that are centred on endurance develop the overall health of the cardiovascular system and stamina.
Next to strength training, the exercise programs for agility are also significant in maintaining a fit body and effective performance on the field. Depending on your role, agility training assists in the development of speed, coordination, balance, and flexibility of the muscles. There are plenty of stretching exercises involved as well to help reduce the risk of muscle strains and other injuries.
Benefits of diet and workout plan for cricketers
Combining the power of a well-balanced diet and proper exercise routine, you will get the following benefits:
Optimal performance – A well-balanced diet can give cricket players the essential nutrients, hydration, and energy that they need to have an optimum performance on the field.
Quick recovery – Cricketers and other team sports players can experience injuries during the match due to the intense physical game. A proper training routine helps repair muscle tissues during recovery, as well as assist in the prevention of further injuries.
Weight loss – A healthy diet and meal plan is essential for cricketers to maintain a physically fit body during the season. This is to ensure that they can move fast and conveniently when they are inside the pitch.
Mental Concentration – A proper diet and healthy exercise not only have benefits for the physical body but also for the mind as well. Food items like nuts, fatty fish, and some proteins help boost cognitive function and reduce lack of focus.
Aside from the items mentioned above, there are plenty of benefits of a well-balanced diet and exercise, such as the promotion of good sleep, clear eyesight, healthy skin, good digestion, etc.
The diet plans and training regimens of IPL players vary from franchise to franchise. However, you can emulate professional athletes by following the tips and suggestions we imparted above. By doing so, you will definitely have a fit body and performance level that is tailored for a professional cricketer worthy of a cricket exchange bet.