Nutrition and Hydration for Cricketers

Cricket demands sustained concentration and energy. Teenage players in intense training may need between 3,000 and 4,500 kilocalories each day. Carbohydrates (4–7 g/kg body weight) provide fuel for training and matches, while protein (1.2–1.5 g/kg) supports muscle growth and recovery. Healthy fats (25–35 % of daily intake) maintain hormone balance and vitamin absorption.

Hydration is crucial; cricketers can lose 1–2.5 litres of sweat per hour in hot conditions. Encourage players to drink water regularly before, during and after training. In addition to macro‑nutrient balance, recovery nutrition should include fruits, vegetables and lean proteins to replenish glycogen stores and provide antioxidants. Adequate sleep also supports recovery; athletes sleeping less than eight hours are 1.7 times more likely to suffer injuries.

Practical tips

• Plan balanced meals ahead of training sessions.

• Encourage regular water breaks and electrolyte drinks on hot days.

• Promote healthy snacks such as nuts, fruit and yogurt for sustained energy.

• Educate players on the importance of sleep and reduced screen time before bed.