How to fuel an international cricket match?

How to fuel an international cricket match?

Introduction

Whether we are talking about the old’ Test Cricket or the most recent variances of Twenty20 or One Days, cricket is a game, which due to the high-intensity exercises combined with the long period of exercise requires tailored nutrition. The Cricket World Cup is a tough competition. In the group stage, each team plays ~nine matches over the course of ~4 weeks. Due to the long duration of a heavy fixture period, fuelling and recovery is key for optimal success.

Before the match

When preparing for a match it is essential to fuel for the work required. The main fuel source to support cricket is carbohydrates. On the morning of the game, a high carbohydrate breakfast is required. High carbohydrate breakfasts would be a large bowl of porridge with fruits and honey or 2 bagels with beans egg and a large fruit juice smoothie. Depending on the time of the kick-off, lunch and/or a snack should also be consumed to continue with fuelling.

Depending on when the play starts will be dependent on when the pre match is scheduled. Pre match meals should be 3-4 hours prior to the beginning of the match. If the start of play is at 15:00pm, pre match meals should be at ~12:00pm. Pre match should also consist of a high-carbohydrates meals like tomato pasta dishes or egg noodle stir-fry. 1-2 hours before the start of the game you should top up carbohydrate stores with a low-fat snack like a smoothie, low-fat flavoured milk, fruits, or cereal bars. Pre – matches can also be in the form of breakfast meals if the schedule of play is to start at 11:00am.

Pre-game hydration is also important to optimise performance A method to track your hydration status is to monitor the colour of your urine. Pregame, it’s important to aim for a pale-yellow / clear colour. *hydration graph inserted here*

Being dehydrated leads to a decline in physical and cognitive performance. 30-60 minutes prior to the game, include electrolytes in your water. The importance of using electrolytes can be found in our other article here. Due to often playing in heated conditions and using protective gear e.g helmets and pads, cricket players sweat rates will be high during a game.

During game hydration and fuelling

It’s important to maintain fuel (carbohydrates) and hydration during match-play. For certain players such as fast-paced bowlers it’s important to continue fulling during a match. This can be accomplished by using water with electrolytes and Energy Gels. You should use any opportunity for hydrating like in between overs or small stoppages.

Considering the first innings can last up to 180 minutes the 30 minutes break is the perfect opportunity to focus on rehydration and refuelling for the second innings. Eating a fruit ice-lolly or a chilled dairy-based smoothie alongside high carbohydrate meals can help replenish carbohydrates and lower players body temperatures. Small and quick digesting meal such as lean meat panini’s and/or sushi rolls are great options to quickly refuel ready for the second half of the innings. Despite playing in a twenty20 or a one day international there will be a high demand for carbohydrates.

Recovery

Post-game meals should focus on carbs (to refuel), protein (to repair) and fluids (to rehydrate). In this situation, a carbohydrate-protein supplement like the Shake & Take is idea to refuel, repair and rehydrate. A shake and take with a small carbohydrate snack such as a banana should be consumed within 60 minutes of when the game has finished. Additionally, to the recovery drink and snack, a balanced post game meal should be consumed within 2 hours after the game has finished. Having a lean-meat burger with potato wedges or fajita style wraps are great options. With games coming every 3-6 days in a tournament, recovery should be prioritised. Certain positions such as bowlers will require more carbohydrate snacks after their recovery meals in comparison to a batsman that didn’t play due to expending more energy. Additional Carbohydrate snacks could look like porridge bircher bowls or bagels and jam.