CRICKET – PREPARE YOURSELF TO PLAY IN HOT SUMMER
CRICKET – PREPARE YOURSELF TO PLAY IN HOT SUMMER
Cricket is played competitively in summer and while it is a game of skill, it also involves extended periods of time spent playing, with games lasting anywhere from 3 hours to 7 hours, often in very hot conditions. It needs a lot of Endurence.
Diet & Hydration plays a very important role in cricket.
DIET DURING THE NETS AND WHILE PRACTICING
The intensity of nets can range from low to very high. Cricketers therefore need to establish a daily base of nutrient-dense foods, which can then be adjusted to meet the fuel and recovery needs of each net session.
You should keep in mind that every body is individual so the requirements of every one will be different, so the Nutrition status should be individualised based, his role in the team as a batsman or a bowler, body size, body composition, BMR and the period of time before the next training session or game.
Wholegrains, fruit, vegetables, dairy products, lean proteins and vegetarian alternatives are all important foods which should be consumed daily. Extra Carbohydrates are given according to the demand of the match or the training demands. For example, on heavier training days, athletes can include extra snacks like fruit, yoghurt or wholegrain muesli bars around training.
Fluid needs depend on weather conditions & the role the player has in the team. Monitoring individual fluid losses is important as even relatively small fluid losses (~2% body weight) can negatively impact bowling accuracy, sprint speed, concentration and the body’s ability to cool itself.
Staying hydrated: Water is the most appropriate drink for re-hydration. Drink ample water before and during the play. Drinks break should be allowed every 20 min and players should intake at-least 200 ml of water in each break. Additionally glucose/sports drinks can be taken which helps to maintain performance in endurance sports.
Training is the best time to establish good hydration habits and monitor changes in day-to-day fluid losses under different conditions.
WHAT SHOULD I EAT BEFORE COMPETITION?
When fuelling for a match, eat enough food to feel comfortable (but not overfull) – experiment with a variety of foods in training. A large meal should be atleast 4 hours prior to playing which will 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.
WHAT SHOULD I EAT AND DRINK DURING MATCH?
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 fatigue.
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.
For eg – foods that can be consumed
Dairy based smoothies or Flavoured milk, Yoghurt, Cucumber, Butter milk, Fruit fresh or Fruit juice, Sandwiches with lean meat or spread, Sugarcane Juice
CLOTHING AND ACCESSORIES
Clothing should be loose fitting to allow circulation of air between the shirt and body and should be light weight, loose fitting and light coloured, to reflect the radiant solar heat. If possible avoid caps and wear well-vented broad brim hats and apply water-soluble sunscreen for sun protection.
FITNESS AND PROPER WARM UPS
Less fit individuals are at greater risk of heat illness. Therefore it is important to perform adequate conditioning and fitness training prior to undertaking any competition in a hot and/or humid environment. Proper stretching and warm ups before the match also helps to avoid cramps and other muscle injury during the play.
It is recommended that wherever possible in extreme temperatures, subs should be selected in addition to playing members. Consider rotating players on and off the field. Rest periods are particularly important for fast bowlers in cricket.
In addition to this, the players should also be aware of symptoms of sun/heat stroke. The player if feels Fatigue; Nausea; Headache and Light-headedness should be given proper attention and immediately following treatment should be given.
1. Lie the victim down
2. Loosen and remove excessive clothing & cool by fanning
3. Give cool water to drink if conscious
4. Apply wrapped ice packs to groins and armpits
5. Seek medical assistance.
Post game meals focus on carbohydrate, protein (for muscle repair), fluids and electrolytes and coloured vegetables (antioxidants). A recovery meal or snack should be consumed soon after a game.
As with many team sports, there is a culture of alcohol immediately after matches to celebrate. Alcohol directly can negatively impact recovery as it affects rehydration, refueling, muscle repair and can increase inflammation to any tissue damaged in play.
Team Kurves n Smiles