The Ultimate Exercise and Diet Guide for IPL 2023 Cricketers

    - Advertisement -

    For the duration of the Indian Premier League, cricketers must maintain a high level of performance by staying healthy and fit. For IPL players, here is some advice on food and fitness.

    The Indian Premier League, often known as the IPL, is one of the most eagerly anticipated cricket tournaments in the world, featuring the best cricketers in the world playing in a high-stress, quick-paced match. To maintain their peak performance levels throughout the season, the players must keep fit and healthy. It is impossible to stress the value of a healthy diet and consistent exercise, particularly during a competition where players are constantly on the move.

    - Advertisement -

    Hyderabad’s Kamineni Hospitals’ Senior General Physician, Dr J. Haikishan, advised the cricketers to consume a diet heavy in protein, complex carbs, healthy fats, and a variety of fruits and veggies. “A healthy diet is essential to maintain optimal energy levels, endurance, and performance,” he said in his words of advice. A diet high in protein promotes the repair and expansion of muscles, while complex carbohydrates provide you with the energy you need for prolonged physical activity. Throughout the competition, it’s crucial to maintain hydration in addition to a healthy diet. To prevent dehydration, the players should consume lots of fluids, particularly water. The best body temperature must be maintained during lengthy, arduous bouts, which is made possible by enough water.

    The Ultimate Exercise and Diet Guide for IPL 2023 Cricketers

    - Advertisement -

    He gave the following advice on physical activity: “Cricketers must keep a regular fitness schedule. Building strength, endurance, and agility should be the main goals of the workout. While endurance training enhances cardiovascular health and stamina, strength training helps to increase muscle mass and improve overall strength. Balance, coordination, and flexibility may all be improved with agility training, which is beneficial for cricket. Stretching exercises must be incorporated into the training regimen in order to avoid injuries. Muscle strains, sprains, and other injuries can be avoided by stretching before and after a game. An effective warm-up regimen also lowers the chance of injury while enhancing blood flow and oxygen delivery to the muscles.

    “A well-balanced diet and a regular exercise routine are essential for cricketers to maintain optimal performance levels throughout the IPL season,” the health expert continued. To sustain energy levels and prevent dehydration, a diet high in protein and complex carbs is essential. Regular stretching exercises, strength, endurance, and agility training assist avoid injuries and enhance performance. Cricket players may perform at their peak and help their clubs win the IPL season by leading a healthy lifestyle.

    - Advertisement -

    Vani Krishna, Chief Clinical Nutritionist at Manipal Hospital Varthur Road, MSc in Nutrition and Dietetics, Certified Sports Nutritionist at SAI, and Certified Bariatric Nutritionist, raved over the subject with her experience. “Cricket is the most well-known sport in India for decades now,” she said. From the test match to the world cup, we thoroughly enjoy the delight. Have you ever considered the diets that athletes follow? In the world of sports, nutrition is crucial since greater nutrition leads to higher performance. For a player, consuming enough carbohydrates, protein, fats, and water is essential. A player’s performance is greatly influenced by their diet during training, what they eat before and after a game, and how well they are hydrated.

    The meal should supply enough energy so that participants do not experience hunger throughout the game, she stated while discussing the pre-game meals. Carbohydrates, a reasonable amount of protein, and little to no fat should make up the meal. Before the game begins in four hours, a larger meal is advised to ensure that the food has had time to digest and is prepared for the game. She suggested the dietary strategy below:

    2 hours before the game –

    • a protein smoothie with dates and raisins.
    • shake made with bananas and almonds
    • cereal with milk and seasonal, fresh fruits
    • peanut butter on bread
    • nutty ragi porridge
    • sandwich with cheese


    Players should eat light meals or beverages 30 to 60 minutes before the game to prevent bloating and pain in their abdomen region. Less fat should be present in food.

    • sports beverages
    • banana
    • flavoured yoghurt or curd
    • cereal bar
    • sports gel 

    During match 

    Players must use the pause throughout the match as an opportunity to replenish their body’s energy and water. Include foods that are high in carbohydrates, low in fat, and hydrated enough. To maintain a normal blood sugar level during the cricket match, meals must contain complex carbs. The menu options include –

    • seasonal fruits 
    • sandwiches made with chicken or lean meat
    • jam-topped bread
    • jellies
    • sports bar 
    • pasta
    • granola bar


    The recovery phase is the most significant stage for a player. After the game, you should immediately refuel to recover your energy and water. As soon as the game is done, you should start eating recovery meals. The meal should include protein, carbs, and enough liquid to replace any electrolytes lost. A protein-carb supper speeds up the player’s post-game protein synthesis.


    • sport beverage
    • carb-rich meal
    • nutrient bars
    • shakes with whey protein
    • fresh fruits

    Snacks Available

    • fish salad
    • yoghurt-topped muesli
    • Nutella milk
    • milkshakes with fruit
    • seeds and nuts for hiking
    • scrambled eggs


    Before the game, maintain hydration to keep the body’s electrolytes and regular plasma levels stable. Before and during the game, try to limit your fluid intake to prevent stomach distress and excessive urination. The best beverage to replace lost fluid is plain water. Mouthwashes containing carbohydrates can reduce tiredness and increase performance. Sports drinks and gel can be added to replenish the depleted glycogen levels.

    - Advertisement -

    Latest articles

    Related articles