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What is the contribution of proteins in shaping a
cricketer? What is the proportion of proteins that
a cricketer needs? This is an attempt to answer
these questions.
Proteins are macronutrients, just like
carbohydrates and fats that are made up of carbon,
hydrogen, oxygen and nitrogen. Proteins are made up
of "BUILDING BLOCKS" called Amino Acids.
22 Amino-acids have been discovered so far, of
which nine are absolutely essential. These
'essential Amino-Acids' (EAAs) are methionine,
tryptophan, threonine, valine, leucine, isoleucine,
phenyl alanine, histadine and arginine. The body
cannot synthesize them and hence, they have to be
provided from the diet. The other 13 are
synthesized by the body itself and are therefore
considered non-essential Amino-acids.
SOURCE OF PROTEINS
Proteins are found in foods that contain the
above-mentioned amino-acids, like:
 Meat and meat products.
Fish.
Milk and milk products.
Eggs and egg products.
A combination of cereals and pulses in a
meal. Both cereals and pulses lack one EAA each and
therefore complement each other when consumed
together.
FUNCTIONS OF PROTEINS
Proteins are crucial for muscle-building and
achieving a lean body-mass. They help an individual
gain strength and stamina. A cricketer's muscles
are susceptible to a lot of wear and tear, and
hence, a continuous and adequate supply of proteins
is necessary.
RECOMMENDED DIETARY ALLOWANCE
That brings us to the question of protein
requirements. A normal, healthy individual requires
0.8-1 gm of protein, per kg body-weight. This can
go up to around 1.5 gms/kg body-weight. This
requirement can be met easily through a regular
diet. It is therefore a myth that cricketers
require protein supplements.
One needs to be careful while taking protein
supplements. They should not be over-consumed, and
should provide all the essential amino-acids in
adequate proportions.
The best commercial supplements that can be
consumed are those made from SOYA or WHEY proteins
(a type of protein obtained from cow's milk).
NEGATIVE EFFECTS OF EXCESSIVE PROTEIN INTAKE
Dehydration, which could hamper
performance.
The kidney will excrete more calcium, thus
weakening the bones.
Increase in the load on the liver, another
vital organ.
Deficiency of micronutrients like vitamins
& minerals.
Hence, a cricketer should be cautious and careful
with the quality and quantity of proteins that he
consumes.
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