Ultimate Guide to Diet-Meal Plan and Nutrition recommendations for an aspiring female cricketer

Ultimate Guide to Diet-Meal Plan and Nutrition recommendations for an aspiring female cricketer

A healthy mind and a healthy body go hand in hand, a healthy body is the outcome of a healthy diet and healthy routine. Similarly only a healthy body can keep a mind healthy as what you eat reflects on how you think. Thus, nutrition plays a vital role in our overall development.  When all the nutrients are taken by the individuals in sufficient quantity according to the needs/ requirements of the body, it is a balanced diet. To remain fit, we all need nutrients in the right amounts. No single food item contains all the nutrients. Thus a balanced diet is essential so that a combination of all nutrients is consumed.

Cricket Diet – Meal Plan for a cricketer

For any sportsperson, nutrition is one factor that reflects performance. Cricket is a sport that requires intense energy on the field. Players have intense training programs as well. For the enhancement of results and delivery of performance, nutrition has to be monitored according to the work ethic as well as the requirement of the player. 

Nutritional needs vary from person to person. The macronutrients are required by our bodies in large quantities and include proteins, carbohydrates, and fats. They meet the energy requirements and ensure a proper supply of the same to the body. The micronutrients include vitamins and minerals; they ensure the proper functioning of the body and are required by the body in small proportions when compared to macronutrients. A dietician can guide best that what an individual shall intake as per the requirements. 

Why cricketers need the right hydration?

Apart from food, players shall also aim to keep their body hydrated all the time. Adequate consumption of water and other liquids will be a boon to the body. One can consume fresh juices, lemonades, etc. Though this shall not reduce water intake as water has no substitute. As a matter of fact, dehydration directly impacts performance. A dehydrated player can lose his/her accuracy. The body shall also not respond and give the best results. Since players sweat a lot while practicing, so they shall keep the target of consuming 3-4 liters of water every day. 

Vegetarian and Non-Vegetarian diet for cricketers

It is interesting to know that one has to monitor the diet based on time. The diet of the individual before competition shall be different from diet after the competition. Players are often nervous when they have a match. So they shall not skip the meal prior to competition as he/she requires a lot of energy to perform tasks. While on the other hand, he/she shall not eat too much as this can make them fatigue or lazy during match premises. One shall consume enough proteins post-training/ match so that the body can recover at a faster pace. Non-vegetarian foods are a good source of protein like chicken, fish, etc. But players who cannot consume non-vegetarian food shall fulfill their nutritional requirements through natural sources. Studies have shown that eating a small amount of fast-absorbing carbohydrates just before the exercise helps in delaying fatigue and drowsiness and also improves endurance.  

Diet plan for aspiring female cricketer


Non-vegetarian foods are a good source of protein like chicken, fish, etc. But players who cannot consume non-vegetarian food shall fulfill their nutritional requirements through natural sources.

Healthy-eating habits for female cricketers

Athletes shall eat and train and not diet and exercise. They shall realize the fact that dieting can give short term results but can harm the body in the long run. Getting temporary results will do no good to players but will surely impact the performance in the long run. However, this doesn’t mean that athletes are free to have junk food. They shall avoid junk food, food with high sugar; high salt, deep-fried, etc. Packed food shall also be avoided as the nutritional value falls once packed with preservatives.  The aim should be to inculcate healthy eating habits in routine.  Try to consume fruits, salads, juices, dry fruits, etc. as this will be beneficiary in the long run as well!

What must be the diet plan of a cricketer?

Please Note: A sample diet plan for a cricketer is below which one can follow as per the requirements. You may increase/decrease the quantity of your intake as per your body requirement.

Empty stomach – 1 banana
9-10 AM: Breakfast- 2 egg omelette with bread, 6 almonds, 1 glass of milk
Brunch- 1 apple, yogurt, on alternative days one can have sprouts
12-1 PM: Lunch- rice, chicken, beans, pulses, green salad, curd
4 pm- 1 pomegranate
5 pm- 1 banana and 1 apple
6 pm- mixed fruit juice
8-9 PM: Dinner- Pulses, salad, green vegetables boiled

Note: 3 liters of water intake every day should not be avoided.

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