Proper nutrition is the foundation of athletic performance. For cricketers, who need sustained energy over long periods, dietary choices can make or break performance on the field.

Carbohydrates are your primary fuel source. Complex carbohydrates from whole grains, vegetables, and legumes provide sustained energy release, which is ideal for the demands of cricket. We recommend that 55-60% of a cricketer’s diet come from quality carbohydrate sources.

Protein is essential for muscle repair and growth. Lean meats, fish, eggs, and plant-based proteins should be consumed at every meal. For young, growing cricketers, protein requirements are even higher.

Hydration cannot be overstressed. Dehydration of just 2% can significantly impair performance. Players should drink water consistently throughout the day, not just during matches or training.

Timing of meals is crucial. A substantial meal should be consumed 3-4 hours before play, with a light snack 1-2 hours before. Post-training nutrition within 30 minutes helps optimize recovery.

Supplements should generally be avoided for young players, with focus on getting nutrients from whole foods. However, in some cases, vitamin D and omega-3 supplements may be recommended based on individual needs.