Meal Plan for a Cricketer


Cricket is a game which requires both fitness and concentration. Top level cricketers will train in cricket nets or by playing a game four or five times per week. In addition to this they will visit the gym and train with both cardiovascular equipment and weights two or three times per week. Excelling in cricket therefore takes a lot of time and energy, so it's essential that you have a well structured nutrition programme to not only help you keep fit and energised for a long game, but also to help your concentration, maximising your skill potential.

The meal plan below is an example for an active cricketer to follow for a typical training day:

Breakfast
Large bowl of porridge made with jumbo oats + 200ml skimmed milk + water with a tsp of sugar and raisins if desired
250ml fresh fruit juice
Tea/coffee
TRAIN
30 minutes weights moderate intensity
40 mins CV mixing high, moderate and low intensity
Sip plenty of water throughout
Immediately post workout
25g whey protein powder + 25g dextrose in water
45 minutes later
2-3 oatcakes with low fat soft cheese
Item of fruit
Drink
Lunch
Sandwich made with granary bread + olive oil based spread with lean ham/chicken or large mackerel fillet
100g mixed nuts & seeds
Mixed salad
Low fat, low sugar yoghurt
Drink
Cricket training
Sip plenty of water or isotonic drink throughout
Post training
2-3 oatcakes with low fat soft cheese
100g mixed nuts & seeds
Item of fruit
Drink
Evening Meal
Lean fillet steak or chicken breast or fish + herbs to taste
Boiled new potatoes or basmati rice or dry roasted sweet potatoes
Loads of vegetables
Low fat, no added sugar yoghurt
Drink
1 hour pre-bed
100g cottage cheese / quark / low fat natural yoghurt
Banana
Small handful mixed nuts & seeds
Drink

Porridge for breakfast is not only a hearty, filling meal, but provides slow releasing energy. Oatcakes and granary bread will top up this slow released energy through the daytime.

The above plan provides sufficient levels of all nutrients and sustained slow released low glycaemic carbohydrates to help provide energy for long and intense training sessions. See our Glycaemic Index Tables for GI values of foods. However, the plans is merely a general guide, and there is no mention of portion sizes on purpose so that you can adapt it to suit yourself; remember men will generally require larger portions then women! You must eat a variety of different meats/fish, complex carbohydrates, fruit and vegetables every day, and drink plenty of water.

Plans for people with illness or medical conditions in no way should override advice provided specifically for you by your doctor, clinical dietitian or other clinician. We advise that you seek the advice of a suitably qualified physician before commencing any exercise regime, following any dietary or nutritional regimen or beginning the use of any dietary supplements, legal or otherwise. The information provided on the Website is intended as information only and does not constitute advice. Therefore, it must not be relied on to assist in making or refraining from making a decision, or to assist in deciding on a course of action.