IPL 2023: The entire of India is hooked to Indian Premier League at the moment underway at numerous areas. One of probably the most anticipated cricketing occasions, a few of the most interesting and fittest cricketers on the planet are taking part in high-pressure, fast-paced event. For them staying match and wholesome all through the season is of utmost significance. And to remain match they require a balanced eating regimen and common train.
Dr J Haikishan of Kamineni Hospitals in Hyderabad, spoke to HT and stated that the cricketers should have a well-balanced eating regimen consisting of excessive protein, complicated carbohydrates, wholesome fat and loads of fruit and veggies.
He stated, “A healthy diet is essential to maintain optimal energy levels, endurance and performance. A diet rich in protein helps in muscle repair and growth, while complex carbohydrates provide the necessary energy for sustained physical activity. In addition to a well-balanced diet, it is essential to stay hydrated throughout the tournament. The players should drink plenty of fluids, especially water, to avoid dehydration. Adequate hydration helps maintain optimal body temperature, which is crucial during long, intense matches.”
Consistent exercise routine
As for train, he stated, “It is crucial for cricketers to maintain a consistent workout routine. The training should focus on building strength, endurance, and agility. Strength training helps in building muscle mass and improving overall strength, while endurance training improves cardiovascular health and stamina. Agility training helps in improving balance, coordination, and flexibility, all of which are essential for cricket. Incorporating stretching exercises into the workout routine is also crucial to prevent injuries. Stretching before and after a match helps in preventing muscle strains, sprains, and other injuries. A proper warm-up routine also helps in improving blood circulation, oxygen supply to the muscles, and reduces the risk of injury.”
He additional stated, “A well-balanced diet and consistent exercise routine are essential for cricketers to maintain optimal performance levels throughout the IPL season. A diet rich in protein and complex carbohydrates, along with plenty of fluids, is crucial to maintain energy levels and avoid dehydration. Regular strength, endurance, and agility training, along with stretching exercises, help prevent injuries and improve performance.”
Nutrition is necessary too
Another well being professional advised HT, “Nutrition plays an important role in the field of sports. Eating an adequate amount of carbs, protein, fats, fluids are the vital components of food for a player.”
She beneficial the next eating regimen plan which may be included two hours previous to the sport
• Protein shake with dates / raisins
• Banana milk shake with nuts
• Cornflakes with milk and contemporary seasonal fruits
• Bread with peanut butter
• Ragi porridge with nuts
• Cheese Sandwich
Pre-Game, 30 to 60 minutes – Players ought to have gentle meals or drinks to keep away from bloating and belly discomfort. Food ought to have much less fats content material. They can have Sports drinks, Banana, Flavored curd / yogurt, Granola bar, Sports gel.
During the Match – Players should take the break as a bonus to high up the power and fluids within the physique. Try to incorporate carbohydrate wealthy meals , which is low in fats and accommodates sufficient fluids. Meals consumed through the cricket match should present complicated carbohydrates to maintain the blood glucose stage regular.
Recovery Phase is essential
The most necessary section for a participant is the restoration section. Immediate refueling after the match is to replenish the fluids and power. Recovery meal consumption ought to begin as quickly because the match finishes. The meal ought to comprise protein together with carbohydrates with enough fluids to match up the misplaced electrolytes. Protein carb meal helps the participant to speed up the post-match protein synthesis.
Hydration – Maintain an euhydrated state earlier than the match to maintain the electrolyte and regular plasma within the physique.
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