Special quarantine diet for players in lockdown

Special quarantine diet for players in lockdown

This is the time of examination for the players along with the country. Both players' practice and eating habits are deteriorating due to the corona and lockdown. So today we will tell you about how to stay fit in this lockdown with a balanced diet. Today our expert is dietician and sports expert Swati Bathwal. Swati Bathwal has been associated with Cricket Performance Dietician for a long time with Cricket Australia and Virender Sehwag's academy. Swati says that the players should take care of their own food at this time after the time of any major competition. It is important to balance the food. This is also the time to increase immunity. Swati gave this information through six points:

Reduce food by 30 percent

Lockdown time should be considered the time after a major competition. At this time take carbohydrates from rice, bread and chapati. Using glucose as a source of energy during training time leads to higher dietary calories. If you do not have a plan for this time, you can follow the same plan that your instructors have suggested. Yes, take care that you are reducing physical hard work, so reduce the diet by 30% compared to the days of practice.

Balance with internal fasting:

Internal fasting is the process of not taking food for 14 hours before our last meal. It is very beneficial in maintaining your weight. There should be an interval of 8-10 hours in your eating time. If your dinner is at 8 pm, the next meal should be 10 am or 12 noon. Earlier, basil and ginger or plain water or herbal tea can be taken. Such fasting techniques repair your cells and reduce inflammation, cholesterol and fat in the body. This also keeps glucose (sugar) level in the blood under control.

Use natural protein food:

Protein is a major concern for many athletes. Therefore, natural protein rich foods should be used at this time. Eat lentils, flaxseeds, walnuts, sunflower seeds, cheese, milk, buttermilk or curd. Players use non-veg more for high protein. This is the time to balance protein, because at this time you are not able to consume much energy.

Attempt to increase immunity:

At this time there should be an effort to increase your immunity. It is important to fight against flu and cold symptoms. Use jaggery more than sugar in food. The phosphorus present in jaggery helps in preventing cough. Use guava, oranges and seasonings in fruits along with amla, coriander, mint, lemon and all fresh herbs. It contains vitamin C, which increases your immunity. Basil, ginger drink and turmeric and black pepper along with hot tea are very important for building immunity. Giloy, apple cider vinegar with a pinch of cinnamon and honey in warm water is also beneficial in boosting immunity.

Drink lukewarm water more:

The lukewarm water is successful in protecting against thousands of diseases. It works wonderfully in removing phlegm from the throat. It prevents flu infection. Hot water is also beneficial in other diseases. Follow the government guidelines Players usually take care of their food only on the dietician's suggestion, but at this time the guidelines of government and health agencies like WHO should also be followed. Stay safe at home and follow social distance. Wash your hands frequently with soap or handwash liquid. Change your clothes and clean the door handles after arriving from the grocery or milk shop. Be clean, be healthy