The Best Diet Plan For Cricketers [Ultimate Guide]

The Best Diet Plan For Cricketers [Ultimate Guide]

For athletes, nutrition is imperative because it provides them with the energy they need to perform their activities. Cricket players must also consume a variety of nutrients to build their strength, stamina, skill, and endurance. A diet plan for cricketers should include foods like the following to improve their peak performance and recovery.

Punch Line: From dried fruits and berries to complex carbohydrates, this guide tells you what to include in a diet plan for cricketers.

It doesn't matter if you are a professional cricketer, a student training to compete, or a weekend cricketer, the nutrients and micronutrients in your diet are what fuel you as you hit that final ball across the boundary or spin the ball to fox the batsman and get him out.

The article discusses macronutrients, micronutrients, pre-game meals, and mid-game snacks to be included in a diet plan for cricketers.

Importance of Diet for Cricketers

The nutritional requirements of cricketers will differ from those of other athletes. This is due to the long duration of the game that requires focus and concentration.

A cricketer's diet should be tailored for the following reasons:

  1. The average person needs 1,500 to 2,000 calories a day, but cricketers require 500 to 1,000 extra calories to maintain their strength and energy to perform at their optimum levels.
  2. To build and repair muscles, cricketers need a diet that is high in protein.
  3. Cricketers can maintain healthy bones by eating a nutritious diet high in calcium.
  4. To keep up their metabolic rate and remain agile, diet plan for cricketer’s  should include healthy fats from dry fruits, dried berries, nuts and seeds.
  5. The right type of carbohydrates in a cricketer’s diet will keep their energy flowing throughout the game without any slumps.
  6.  Cricketers need to have a diet that contains rich sources of iron to increase oxygen intake in the body, improving blood flow and concentration during matches. 
  7. Consuming an antioxidant-rich diet can reduce muscle soreness and inflammation, and aid recovery after a match.
  8. Maintaining a healthy body weight and body fat levels are essential for performance-related to body weight and body composition.
  9. Unbalanced or unhealthy diets hinder the performance of athletes. It can make them feel lethargic and cause cramping.

Best Nutrients in the Diet Plan for Cricketers

Cricket player’s diet should be balanced with adequate amounts of energy, as well as macro and micronutrients. A cricket player's body requires the right balance of carbohydrates for energy during intense matches, protein for repair, and fats for optimum hormone and metabolism production.

According to experts, they should eat primarily carbohydrates, followed by a moderate amount of protein, and only very little fat.

A cricketer's diet plan should include the following nutrients:




Provides the body with energy, which increases endurance and high-intensity performance


Strengthens, maintains, and repairs muscles


Muscle fatigue, inflammation, and soreness are reduced


Stimulates blood flow and nutrient delivery to skeletal muscle


Iron deficiency in athletes has proven to affect performance


Reduces the risk of bone fractures.

Omega 3 Fatty Acids

Lower blood pressure and improves cardiovascular health

Omega 6 Fatty Acids

Helps in supporting brain function, maintains bone health and regulates metabolism 

B vitamins

Vital for releasing energy in the body

Vitamin C

Builds immunity to avoid getting sick during the match season

Vitamin D

Helps the body build and maintain healthy bones, teeth, and muscles.

Vitamin E

Prevents oxidative cellular damage, lowers the output of lactic acid, and eases muscle cramps.


A magnesium deficiency can lead to muscle weakness, fatigue and injury.


Best Diet Plan for Cricketers in 2022

Below is the a sample diet plan for cricketers in 2022

Total Calories: 2600



Evening Snack


Day 1

2 cups of oatmeal with milk/  plant milk with 56 gms of nuts and seeds

One cup of raw vegetable with dressing

Half cup of dried  fruits and nuts

Peanut butter and jelly sandwich with whole wheat bread

One cup of chocolate milk


1 apple

One cup of greek yogurt

A sports based drink

100 gms of pretzels

2.5 cups of salad with green vegetables and dressing

100 gms of pan seared fish

One whole wheat roll

Day 2

One slice of whole wheat bread  with butter

2 whole eggs with sautéed peppers

 One cup milk

One cup cooked vegetables

 100 gms of fish

50 gms of crackers

One cup of fruit juice

One and half cup of vegetables  with cheese

 2 cups rice

Chicken breast,  grilled

One cup of dried berries and nuts in a cup of greek yoghurt

 One boiled egg

Sports drink

Day 3

2 cups of cereal with one cup of whole milk

One bowl of dry fruits

2 cups of whole grain pasta

One cup soya/ tofu

 One apple

Two and a half cup of vegetable soup with avocado slices

Grilled cheese sandwich on a  wheat bread

Hamburger steak

Banana with 2 tbsp peanut butter

100 gms popcorn

 Sports drink


The Best Foods For Cricketers Before Matches

Since before the matches cricketers don't know if they will be batting or bowling. Hence to be prepared, it is best to eat a balanced meal, low in fat with complex carbohydrates along with lean protein and vegetables that can be digested easily. Eating excess fat, sugary items or oily foods can make you lethargic. In fact, research has shown that for best performance, players should eat a high-carbohydrate meal about 3 hours before the match. 

Additionally, adding dry foods and berries as a quick snack can give you the burst of energy needed for the game

The best pre-match foods in a diet plan for cricketer’s include:

  • Whole Grain Rolls With Lean Protein
  • Eggs with wholegrain toast
  • Wholegrain cereals with low-fat milk or soy milk
  • Bananas
  • Fish
  • Pasta or rice
  • Dried fruits like raisins, dates
  • Dried berries like cranberries and blueberries

The Best Foods For Cricketers To Have In-Between Matches

In between matches, the cricketers should aim at eating to replenish lost energy. This can include the below foods:

  • Lean Grilled Chicken 
  • Salad Wraps 
  • Fresh Or Toasted Sandwiches
  • Dried fruits like raisins, dates
  • Dried berries like cranberries and blueberries
  • Low Fat Cheese 
  • Tomato Sandwiches
  • Yoghurt, Milk Drinks And Smoothies
  • Fruits Like Bananas Which Help Keep Up The Energy Level.

In conclusion

The diet plan for cricketer’s needs to be wholesome and nutritionally balanced to ensure peak performance. While their diet must include carbs, proteins and fats, it is also equally important to include superfoods like dried fruits, dried berries and nuts in the diet to ensure that the body is fuelled with energy and antioxidants. 

To buy the finest quality dried fruits and nuts, carefully select the finest dried fruits from the lands visit Nutrilitius. With almost 10 years of experience in the industry, Nutrilitius products are power-packed with nutrition while also bringing you unique textures, distinctive aromas and exotic tastes – all delivered to your doorstep.

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