INDUCTION COURSE FOR TGT P&HE

DIET PLAN FOR A CRICKETER

Presented By: P.V. Sindhu Group

INTRODUCTION
 A diet refers to the types and amounts of food and drink that an
individual regularly consumes. It encompasses everything a person
eats and drinks, forming a habitual nutritional pattern.
 A balanced diet and healthy lifestyle has a big impact on how your
athletes grow, develop, train and perform on the mat. Laying strong
foundations will enhance their physical capabilities and robustness
to meet training demands and maximise adaptations.

 By selecting the right foods, at the right time and making weight
correctly they will perform at their best.
NUTRIENTS – 2 GROUPS

MACRO MICRO
Carbohydrates Vitamins & Minerals
Protein Antioxidants
Fat
CARBOHYDRATES
 Carbohydrates are a class of macronutrients that serve as
a primary source of energy for the body. They are
composed of carbon, hydrogen, and oxygen atoms, and
can be found in a wide variety of foods, including grains,
fruits, vegetables, legumes, and dairy products.
CARBOHYDRATES – GO FOODS
 CARBOHYDRATES – GO FOODS

KEY Roles:
Primary Energy Source
Supports training intensity and quality – throughout long sessions
Sustains concentration and decision making
Supports skill execution – S+C and cricket training specific
Should make up bulk of diet

Poor fuelling and crash dieting can lead to fatigue, poor skill execution and increased risk if
illness and injury in addition to emotional stress and frustration
 CARBOHYDRATES – 2
TYPES

FAST RELEASE SLOW RELEASE

Cornflakes Porridge & Muesli
Coco Pops
Brown rice and wholegrain pasta
White bread These foods take
These foods are much longer to
Bagels digested and
Beans
break down and
Potatoes absorbed quickly Sweet potato digest = slow
causing a sharp and sustained
White rice Wholemeal bread
increase in energy release of
Ripened
bananas Greek yogurt energy

Sweets Strawberries /
Sports Oranges / Apples
Drinks
PROTEINS
 Proteins are essential macronutrients made up of amino
acids, which are the building blocks of body tissues.
They play a crucial role in various bodily functions,
including building and repairing tissues, making
enzymes and hormones, and supporting immune
function.
PROTEIN – GROW FOODS
PROTEIN – GROW FOODS

1.2-1.4g/kg BW daily
Key Roles:
Example: 75kg athlete requires 90-
105g protein day
Muscle growth (1 large chicken breast, 40g
cheese, 2tbsp peanut
Muscle Repair butter, 200g baked beans,
500ml milk, 3 eggs -
supplements NOT needed)
Reduces
Muscle
Soreness
Eating protein helps to synthesise, repair and grow muscle. When you stop
eating protein, muscles begin to break down, muscle soreness in training,
damaged muscle fibres

It is therefore important to include protein in every meal and snack (every 3-

4hrs) so that each day the muscles have spent more time in periods of growth
than breakdown.
FATS
 Fats, also known as lipids, are a class of macronutrients
that play essential roles in the body. They are composed
of carbon, hydrogen, and oxygen atoms and can be found
in a wide variety of foods. Fats are important for energy
storage, cell function, and the absorption of certain
vitamins.
 There are 2 types of fats:
 SaturatedFats
 Unsaturated Fats
 Monounsaturated Fat
 Polyunsaturated Fat
SOURCES OF FATS

 Saturated Fats: Butter, cheese, red meat, coconut oil.

 Monounsaturated Fats: Olive oil, avocados, nuts, seeds.
 Polyunsaturated Fats: Fatty fish (salmon, mackerel), walnuts,
flaxseeds, sunflower oil.
 Trans Fats: Processed foods, some margarines, snack foods
(should be limited or avoided).
VITAMINS, MINERALS & ANTI-OX –
GLOW FOODS
Focus on 4 key ones for judo:
Vitamin D – bone health, immunity, muscle strength + power
Oily fish, egg yolks, fortified milk, cereals – supplementation?? If the diet is well planned you should be
Calcium – bones, teeth health, cell signalling able to get enough of all vitamins and
minerals without the need for
Milk, yogurt, cheese, fortified cereal, tofu, sardines, 2-3 portions supplements – vitamin D is the exception
per day

Iron – make red blood cell and transport oxygen around the body. Deficiency
can cause fatigue and impaired recovery

Red meat, green leafy veg, fortified cereal, dried fruit & nuts. 2-3 portions red
meat per week

Antioxidants – boost immunity, support muscle recovery – reduce soreness

and damage & reduce oxidative stress, fibre aids gut health

Fruit and Vegetables – 5-7 portions / day

RECOMMENDED INTAKE OF VARIOUS NUTRIENTS
FOR AN ATHLETE
 The minimum caloric requirement for an athlete for each
day is 1.2*24 hours*body weight.
 If an athlete works out for 2 hours a day, then his
requirements will be 8.5*2 hours*body weight.
 For example, if an athlete weighs 50kg, his minimum
requirement for a day will be 1.2*24*50 = 1440 kcal. If
he works out for 2 hours per day, his additional
requirement will be 8.5*2*50= 850 kcal. Adding these 2,
it will be 2290 Kcal.
 These factors depend upon various other factors too such
as caloric deficit or surplus, amount of work done, etc.
 If an athlete is to lose weight, he has to consume less
calories than the minimum requirement along with
workout with high intensity.
 The diet post workout should be more in protein.

 The food should be rich in dietary fibres too.

 Consumption of Saturated fats should be kept minimum.

CALORIC REQUIREMENT THROUGH
BMR

 The Basal Metabolic Rate (BMR) is the number of calories needed to

maintain body function and resting condition. In another words BMR
is the number of calories burnt by the body while performing basic
life sustaining functions.
 Mifflin-St Jeor Equation:
 Male calculation = (10 * weight(kg.)) + (6.25 * height(cm)) – (5 * age) + 5
 Female calculation = (10 * body weight(kg.)) + (6.25 * height(cm)) - (5 * age)
– 161

 Unit of BMR is calculated in Kcal.

 Caloric needs vary based on age, gender, and activity level. For teenage
athletes, it's crucial to support their high energy expenditure.

 - Girls aged 14-17: 2,000 to 2,400 calories per day.

 - Boys aged 14-17: 2,400 to 3,000 calories per day.

 Given their activity level (playing cricket), the higher end of these ranges is
more appropriate
 A balanced diet for athletes should include a mix of carbohydrates, proteins,
and fats:

 - Carbohydrates: 50-60% of total calories

 - Proteins: 15-20% of total calories
 - Fats: 25-30% of total calories
CALORIC REQUIREMENTS
 Using the upper end of calorie needs for active boys (3,000 calories):
 - Carbohydrates: 3,000 * 0.55 = 1,650 calories from carbs (412.5 grams)
 - Proteins: 3,000 * 0.20 = 600 calories from protein (150 grams)
 - Fats: 3,000 * 0.25 = 750 calories from fat (83.3 grams)

 For active girls (2,400 calories):

 - Carbohydrates: 2,400 * 0.55 = 1,320 calories from carbs (330 grams)
 - Proteins: 2,400 * 0.20 = 480 calories from protein (120 grams)
 - Fats: 2,400 * 0.25 = 600 calories from fat (66.7 grams)
MICRONUTRIENT REQUIREMENTS
 Micronutrient needs (vitamins and minerals) are critical for growth and
recovery:

 - Calcium: Essential for bone health. Adolescents need about 1,300 mg/day.
 - Iron: Important for oxygen transport. Adolescents need 11-15 mg/day.
 - Vitamin D: Supports calcium absorption. Aim for 600 IU/day.
 - Vitamin C: Supports immune function. Aim for 65-75 mg/day.
CARBOHYDRATES
THANK YOU