Nutrition X is celebrating the 2016 Rio Olympics with a Summer of Sport. This week focuses on sports specific nutritional profiles for some of the Nutrition X Elite athletes! Performance Nutritionist Danny Webber has created top tips for this weeks Cricketer, Matt Fisher’s cricket season goals! Find out more…
Matt Fisher’s Nutritional profile & Cricket Goal
Position Fast Bowler
Goal Optimal Hydration & Recovery
Cricket requires repeated bursts of high-intensity movements over a long-period of time and can last from 3 hours (Twenty20) to 8 hours (one day match) up to 5 days (five day test match). Elite fast bowlers range from 1.83 – 1.92m tall (Stuelcken et al., 2007) making Matt’s stature ideal for his performance.
Hydration is essential for performance as cricket is typically played in hot conditions. In cooler temperatures fast bowlers will sweat approx. 0.7 litres/hr, but in hot conditions this can be doubled to 1.5 L/hr (Gore et al., 1993) which is remarkably high. Therefore it is essential for Matt to be well hydrated before training and competition and to maintain hydration throughout. Hydra 10 is an ideal solution to aid hydration to replace lost water and electrolytes lost through sweat.
The Nutrition X Hydra 10 contains all the necessary key electrolytes to keep hydrated during intense/prolonged spouts of exercise.
“Carbohydrates are the primary fuel source for high-intensity exercise”
Sprinting is a major part of a fast-bowler's’ game and can be performed up to 60 times in a match. Carbohydrates are the primary fuel source for high-intensity exercise and should be prioritised for optimal repeated performance. Consume a carbohydrate rich diet the day and hours before a match, along with high-GI sources during and post-competition to replenish muscle glycogen stores for multiple days’ competition. Protein is essential for recovery and can be achieved with 20g leucine-rich whey protein. Total protein intake is also important to support gains in strength and power, and for Matt this means consuming 170g of high quality protein that is distributed evenly every 3-4 hours each day to maximise protein synthesis.
The Nutrition X Big Whey contains 3g of Leucine for optimal Muscle Protein Synthesis (MPS)
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Article by Danny Webber – @Danny_Webber
Gore, C. J., Bourdon, P. C., Woolford, S. M., & Pederson, D. G. (1993). Involuntary dehydration during cricket. International Journal of Sports Medicine, 14, 387-395.
Stuelcken, M., Pyne, D., & Sinclair, P. (2007). Anthropometric characteristics of elite fast bowlers. Journal of Sports Sciences, 25, 1587 – 1597.