Surat: Proper nutrition is a major factor in enhancing the performance of sportspersons.
All the more so for retired cricketers who are playing in the Legends League Cricket (LLC).
Travelling to different cities across the country to play matches presents its own challenges to these part-time cricketers who have to put in that extra effort to be fit enough.
For instance, debutants Konark Suryas Odisha (KSO) won their first game against defending champions Manipal Tigers at Jodhpur, Now, they are at Surat where they will play their next four matches. Then the team will travel to Jammu for two games, followed by their last league game in Srinagar, which will also host the knockout games.
To address these challenges, the Konark Suryas Odisha (KSO) team management has been following a structured plan to keep their players match-fit.
According to KSO officials, the regimen they are following comes under the 4-2-1 rule.
4 Hours Before Game: A Complete Meal
Athletes are encouraged to eat a healthy meal four hours before competition. This diet should be high in carbohydrates, high in protein and low in fat. The best choice is rice or pasta wrapped in a lean protein-like chicken or lean fish, topped with some olive oil. Vegetarian athletes can opt for rice and dal (like spinach) rubbed with olive oil. This diet is the foundation for consistent energy throughout the game.
2 Hours Before Game: Heavy Carb Snack
As the game approaches, a heavy carbohydrate snack is important. This can be a carbohydrate-based dish or Greek yogurt with fruit added and flavoured with honey or dates. Such foods ensure athletes can recover quickly while preparing for the rigours of the game.
1 Hour Before gGme: Sports Drinks
An hour before the start, players should hydrate themselves with sports drinks such as Gatorade or Powerade that are high in electrolytes. This helps increase the electrolytes balance. This final step ensures athletes are fully hydrated and prepared for the physical demands of their sport.
AMOUNT OF WATER FOR THE BODY
4 Hours Before Play: Hydration Guidelines
Four hours prior to competition, adhering to hydration guidelines is crucial, as hydration holds equal significance to nutrition. Athletes are advised to consume 5-7 ml of water or a sports drink per kilogram of body weight in this timeframe. For instance, an athlete weighing 72 kg should have an intake of between 360 ml and 504 ml of water, corresponding to approximately 12-16 ounces.
2 Hours Before Sport: Continuous Hydration
Two hours prior to athletic activity, it is essential to ensure continuous hydration. Subsequently, the emphasis should transition to gradual hydration, wherein a dosage of 3-5 ml per kilogram of body weight is advised for uniform sampling. For an individual weighing 72 kg, this equates to approximately 216 ml to 360 ml, or 7-12 ounces.
During Sport: Continuous Fluid Intake
During athletic activity, all participants are encouraged to maintain continuous fluid intake, targeting 3-8 ounces of water (100 ml-200 ml) every 15 minutes. The precise amount should be adjusted based on various factors like temperature and intensity of play. It is also recommended to incorporate 30-90 grams of carbohydrates per hour to sustain energy levels throughout the duration of the game.
Post-Game Recovery
It involves the important process of restoring fluids and electrolytes, particularly when another match is scheduled within 12-16 hours. Athletes should ensure adequate consumption of food, snacks and water. However, if there is a considerable weight reduction of 1.2 kg or more, it is essential to rehydrate with 1.5 litres of a sports drink.
Following this comprehensive nutrition and hydration regimen is crucial for Konark Suryas Odisha’s optimum performance as it would ensure that players are at their peak during the course of the ongoing Legends League Cricket.
According to KSO officials, the cricketers can improve their fitness, improve performance and achieve goals by following the 4-2-1 rule and maintaining adequate hydration.
