This is the last part of the series �What every cricketer ought to know about nutrition�. To go to part 1 click here.

We already know that eating in the right way is good for your cricket and good for your health.

How do the facts we have learned translate into what we eat?

Nutritional aims

The nature of cricket means that we dont need a special diet to perform well. But we do need to know what we are aiming for. Ideally we want our diet to breakdown like this:

• 40% Carbohydrate
• 30% Fat
• 30% Protein

This breakdown will give us sufficient fuel to perform without putting on performance reducing fat.

Also, we should be aiming for around 10-15% Body Fat (25% for women), about 2500-3500 calories per day and enough vitamins and minerals to stay healthy.

How to reach your nutrition goals

Reaching these aims may seem impossible without complicated labs and expensive equipment. And it is true to measure with 100% accuracy you would need to break into a nutrition lab!

However, it is straightforward to eat right and the percentages will follow. Here is how.

1. Think about setting up a free account at Fitday. It tracks your food intake and breaks it down into percentages.
2. Get most of your protein from high quality lean meats like chicken and fish.
3. Make sure you eat 5-10 portions of veg a day (plus some fruit) to get your vitamins and minerals.
4. Cut back on processed and high sugar foods.
5. Dont cut any food out of your diet, especially if you like it. Just make it a treat or a reward.
6. Read my guide to matchday nutrition.
7. Don't go on a diet, as fad diets by their nature end. Aim to change your whole outlook to one where you are considering healthy eating at every meal.

The secret, then, to building a diet you can be proud of is simple: be aware of what you are eating.

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