Test cricket is one of the purest and longest forms of cricket, lasting five days and requiring players to play 540 balls in seven hours. A test cricket consists of four innings, which means that each team has two chances to prove their worth at bat and bowl. Despite how exciting it appears, red-ball cricket is extremely exhausting for players. Most of the time, a team bats for two consecutive days before declaring on the third day. Meanwhile, the opposing bowlers and fielders must grind on the ground, running and fighting in the sun.
Without a doubt, a lot goes into preparation, including hours of training and adhering to a nutrient-rich diet, which provides players with the strength to battle the odds. So, if you're preparing for sports and hoping to improve your performance, here are the key diet components and fitness training you'll need to last long hours on the field.
Key Diet Components
On one hand, fast bowlers like Jasprit Bumrah are required to bowl 200 balls, and on the other hand, wicket keepers like Rishabh Pant are required to sit and stand on every ball. You cannot bowl 200 balls while being in a calorie deficit; even a 5k-calorie diet is insufficient.
So Which Diet Do Cricketers Follow?
G-flux is the key to surviving seven hours on the ground. G-flux, also known as energy flux, examines the balance of energy in and energy out, as well as the rate at which energy is stored or the total energy turnover. Total daily energy expenditure is made up of your RMR, thermic effect of food (TEF), exercise activity thermogenesis (EAT), and non-exercise activity thermogenesis (NEAT). In layman's terms, when you know you have a long day ahead of you, you don't think about diet; you eat more than your maintenance calories, and if your workload is extremely heavy, such as moving for seven hours, you may even eat twice your maintenance.
Also Read: 5-Day Keto Diet Plan: Top Foods To Eat Things You Should Know
Protein Is Must
When you do an intense workout, your protein requirement increases. An athlete consumes 2.2 grams of protein per kg of body weight because protein aids in recovery.
High Carbs
Moving requires energy, which we obtain from the carbs we consume each day. Carbs should be consumed at a rate of 2.2 to 2.8 grams per kg of body weight. The only thing to remember is that it should be good carbs rather than highly sugary foods or drinks.
Fitness Training
Whatever sport you participate in, stamina and strength are two essentials. When it comes to strength, compound exercises are essential, as are cardiovascular exercises for stamina.
Compound Exercises
Why don't all athletes have big biceps and chests despite going to the gym? Because big biceps play no role in sports. All an athlete requires are strong legs and a well-built upper body. Compound exercises come into play here. A compound exercise targets more than two muscle groups at once and helps grow the full body. All of your push-ups, squats, and deadlifts help build your overall body and are found in every cricketer's regimen.
Also Read: From Moving Everyday To Getting Health Check-Ups: Top 5 Fitness Goals To Achieve This Year
Cardiovascular Exercises
Cardiovascular exercises are those that raise your heart rate. The treadmill, running, swimming, and jogging are all examples of cardio exercises. Cardio is good for the lungs, muscles, and bones and especially for stamina building.
Image Credit: Freepik
