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Indian cricket has produced some of the most elite cricketers in the world, from the legendary Sachin Tendulkar to the rising star Surya Kumar Yadav. Modern cricket is a physically demanding sport that requires a high level of fitness. Many people are only just waking up to the reality that it's important to have a healthy, well-balanced diet if a modern cricketer is to perform at his best. So, what do these top professionals eat to remain in peak condition? Let's take a closer look at the diet of elite Indian cricketers and what they eat to stay at the top of their game.
What is the importance of a balanced and healthy diet for professional cricket players?
Cricketers have to be mindful of their diet and nutrition by having a balanced diet that is rich in proteins, carbohydrates, vitamins, and minerals, and also by limiting their intake of saturated fats. A well-balanced diet will also give cricketers the energy and nutrients they need to do their best and keep them from getting tired and sluggish during long games.
A healthy and nutritious diet also helps in recovery, when the body needs to work harder to repair the damage caused by an intense match or training session.
A look at the eating habits of some elite Indian cricketers
Sachin Tendulkar: This batting legend, who retired from the sport in 2013, followed a strict diet but didn’t miss out on his desi khana. His morning go-to was a bowl of porridge with some milk and some raisins mixed in, washed down with some fruit juice or tea. After breakfast, he usually had a light snack like a grilled fish sandwich or a bowl of fruit. His favorite meal was lunchtime, when he could eat his homemade moong dal, hot rice, and a generous helping of ghee.
Virat Kohli: The former Indian cricket captain is well-known for being health-conscious and adhering to a strict diet. His daily intake consists of various healthy foods such as grains, dairy, fruit, vegetables, and lean proteins. Greek yoghurt, fresh fruit, and whole-grain muesli bars are great pre-workout fuel options for those days when you put in a ton of training time. Consuming more protein and fewer carbohydrates on days with a lighter workload is possible with foods like fish, wholegrain crackers, vegetable sticks, boiled eggs, etc.
Rohit Sharma: The dashing Indian opener and captain Rohit Sharma begins each day with a breakfast of eggs and a bowl of oats topped with milk. Former vegetarian Rohit now says he finds it hard to picture himself eating an egg-free breakfast. His go-to lunch is chapatis and brown rice from home, and his favorite dinner is grilled chicken or a salad.
Surya Kumar Yadav: The staples of this star Indian cricketer’s diet are healthy fats, non-vegetarian proteins of the highest quality, dairy, and fibrous carbohydrates. He eats three main meals and one snack per day. Vegetables or salads, a non-vegetarian main course like chicken or fish, paneer, and yoghurt are the staples of every lunch. Protein bars and nuts are two examples of snacks. Performance boosters include vitamins, minerals, antioxidants, and supplements for joint health.
These are just a few examples of the eating habits of some of the top Indian cricketers. It is important to note here that every cricketer has his own specific diet requirements and eating habits that depend on several factors, including age, gender, health condition, fitness level, and more.
The ideal sort of meal that cricketers might consume before a big game would look something like this:
• low in fat and high in carbohydrates.
• Breakfasts of oatmeal, cereals, and fruits served with milk
• Pasta made from whole wheat
• energy drinks with electrolytes to prevent dehydration.
Each cricketer's individualized diet plan takes into account the following factors:
1. The player's position on the field
2. The length and intensity of the session
3. The player's height, weight, body mass index, and age
Prior to playing, every cricketer eats a high-energy, nutrient-dense meal that will keep them going for several hours.
The fluids a player needs to drink depends on several factors, including the temperature, the weather, and the length of the training session. As fluids are lost, bowling and fielding accuracy suffer. Players rely on energy drinks, water, and unsweetened fruit juices before, as well as during, matches.
Supplements used by elite Indian cricketers
Nutritional supplements, such as protein shakes and supplements, help boost the levels of energy and nutrients in the body while also aiding in faster recovery. These include whey proteins and supplements, casein proteins and supplements, and blended proteins, which are a great source of amino acids that help in the growth and repair of muscle
