Cricket Nutrition and Supplements: What Cricketers Eat and Take

This article contains affiliate links: if you buy through them we may earn a commission, at no extra cost to you. Learn more.

Every club cricketer knows the tea table: sandwiches, cake, a big pot of tea, all laid out between innings. It’s one of the best traditions in sport, and it says something true about cricket: the game runs on steady eating across a long day. Cricket nutrition is about fueling hours of play rather than one big effort, eating enough to support a fast bowler’s bones and muscles, and, for anyone who gets tested, staying clear of supplements that could break anti-doping rules. Here’s what cricketers eat, which supplements have real evidence and third-party testing, and why young players need food first.

General information, not personal advice. Talk to a doctor or registered sports dietitian before starting any supplement, especially if you take medicine, have a health condition or are under 18.

Prices change often. The prices below are what we saw at the maker or a major retailer in October 2026; check the current price before you buy.

Everyday fueling for cricketers

The joint position of the American College of Sports Medicine (ACSM), the Academy of Nutrition and Dietetics and Dietitians of Canada scales carbohydrate to the workload: about 3–5 g per kg of body weight a day for light or skill-based days, 5–7 g/kg for about an hour of moderate exercise a day and 6–10 g/kg for 1–3 hours of harder training. A net session for a top-order batter sits at the low end; a long bowling day in the heat or a preseason conditioning block sits higher. For protein, ACSM’s range for athletes is about 1.2–2.0 g/kg a day, spread across meals. For a 75 kg (165 lb) player, that’s roughly 90–150 g a day (our arithmetic), which most people can get from eggs, milk and yogurt, chicken, fish, meat, beans and lentils.

Cricket’s roles differ more than in most team sports. A fast bowler in a long spell, an all-rounder who bats and bowls, a keeper crouching all day and a specialist batter who’s out early don’t need the same plate. A 2025 study of female cricketers in 50-over matches (a preprint, not yet peer reviewed) found players ate about 1,770 kcal less than they used on match days, and the authors called for role-based fueling advice.

Fast bowlers: eat enough for your bones

Lumbar bone stress injuries are the biggest injury burden in cricket (see cricket injuries), and the ECB tells coaches to promote “behaviours that support bone health” alongside workload limits. Food is part of that. The 2023 International Olympic Committee (IOC) consensus on Relative Energy Deficiency in Sport (REDs) describes how eating too little for the training load (low energy availability) can harm bone health and raise injury risk in both male and female athletes. Warning signs include unplanned weight loss, constant fatigue, missed periods in female athletes and bone stress injuries. If any of these sound familiar, talk to a sports medicine doctor or dietitian. Ask your doctor whether a vitamin D or iron check makes sense for you; no supplement replaces eating enough in total.

Supplements for cricketers: what the evidence says

The IOC’s 2018 consensus on supplements puts food first and lists only a handful of products with good evidence for performance. Here’s how they apply to cricket:

• Sports drinks and electrolytes: practical for long, hot days in the field (see match day). Heavy, salty sweaters may need more sodium, according to the National Athletic Trainers’ Association.
• Protein powder: a convenience, not a necessity. Useful when a real meal isn’t possible after play or a gym session.
• Creatine: one of the most studied supplements; the IOC lists it among those with good evidence for repeated high-intensity efforts and strength training. Some people gain 1–2 kg, mostly water, which matters to some fast bowlers. Not for under-18s, per the American Academy of Pediatrics (AAP).
• Caffeine: has good evidence for performance, but responses vary a lot. Side effects include jitters, upset stomach and poor sleep, which is a real cost during a multi-day match. It isn’t for everyone (sensitivity, heart conditions, pregnancy); check with a doctor, and follow the label.
• Multivitamins: not a performance product, but a simple option for players with restricted diets or long tours. A blood test through your doctor is better than guessing.

Product	Type	Per serving (label)	Third-party testing	About per serving
Thorne Whey Protein Isolate	Protein	21 g protein	NSF Certified for Sport	$2.17 ($65 / 30)
Thorne Creatine	Creatine	5 g creatine monohydrate	NSF Certified for Sport	$0.49 ($44 / 90)
Thorne Advanced Electrolytes	Electrolytes	600 mg sodium, 15 g carbs	NSF Certified for Sport	$1.95 ($39 / 20)
Nuun Sport	Electrolyte tablet	300 mg sodium, 1 g sugar	Informed Choice (maker says)	$0.75 ($7.49 / 10)
Klean Athlete Klean Multivitamin	Multivitamin	2 tablets, no iron listed	NSF Certified for Sport	$1.53 ($46 / 30)

Anti-doping: why cricketers must be careful

International cricket follows the ICC Anti-Doping Code, which complies with the World Anti-Doping Agency (WADA) Code, and USA Cricket has its own anti-doping code for its players. Both use strict liability: you are responsible for anything found in your sample, whether or not you meant to take it. The ICC’s supplement advisory warns that supplements aren’t regulated like medicines, that it’s close to impossible to be sure a product is free of prohibited substances, and that a positive test from a contaminated supplement still counts. Third-party programs such as NSF Certified for Sport and Informed Sport test products for banned substances. They lower the risk but don’t remove it, and they don’t test whether a product works. If you’re in a testing pool, check every product with your team doctor or national anti-doping agency first, and avoid anything sold for “fat burning”, “testosterone” or “pre-workout energy” with long ingredient lists.

Youth cricketers: food first

Teen fast bowlers are growing, training and bowling at the same time, which is exactly when their backs are most at risk. They need plenty of food, not powders. The AAP recommends against performance-enhancing substances for young athletes, advises against creatine under 18 and says caffeinated energy drinks have no place in children’s and teens’ diets. A real breakfast, a packed lunch for match days, fruit and a sandwich at tea, water, and a sports drink on hot days cover what most young cricketers need. More for parents on our youth cricket page.

How to choose a supplement

• Ask first whether food can do the job.
• Choose products with NSF Certified for Sport or Informed Sport marks, and look them up in the program’s database.
• Read the whole label; skip proprietary blends that hide amounts.
• Never take more than the label says.
• Talk to a doctor or registered sports dietitian, especially if you’re under 18, take medicine or have a health condition.

Our buying guides go deeper: protein powder, creatine, electrolytes and multivitamins. Back to the cricket hub, on to cricket recovery, or compare with soccer nutrition.

Cricket nutrition FAQs

What should cricketers eat every day?

Regular meals built around a carbohydrate, a protein and fruit or vegetables. ACSM’s ranges are about 3–7 g of carbohydrate per kg of body weight on most training days (more for heavy days) and 1.2–2.0 g/kg of protein a day.

Do fast bowlers need to eat more?

Usually, because they do the most work. Eating too little for the training load can harm bone health, according to the IOC consensus on REDs, and lumbar bone stress is the fast bowler’s biggest injury risk. A sports dietitian can help size meals to the workload.

Is creatine allowed in cricket?

Creatine itself isn’t prohibited in sport, says the US Anti-Doping Agency (USADA), but any supplement can be contaminated, and under strict liability the player is responsible. Choose a third-party tested product, follow the label, and talk to your doctor. The AAP advises against creatine under 18.

What supplements are banned in cricket?

Cricket follows the WADA Prohibited List through the ICC and national codes, which bans substances and methods rather than brands. The risk comes from supplements containing banned ingredients, sometimes not on the label, so check products with your team doctor or anti-doping agency.

Do young cricketers need protein shakes?

Usually not. Most teens get enough protein from regular meals and snacks. A shake is fine as food when there’s nothing else, but it isn’t a shortcut to pace or power.