ReFuel Summer 2019:20 - Page 5

CASE STUDY SUMMER OF CRICKET Perfecting pre-season une 2019 – South Australia’s elite female cricketers gathered at Adelaide Oval on a cold, winter’s morning ready to commence their pre- season campaign. With three months until their first Women’s National Cricket League game in September, pre-season becomes a valuable time to work on body composition, nutrition, skills and strength and conditioning, in order to be best prepared for the season ahead. J For one athlete, a fast bowler with a history of stress fractures, understanding that her fitness and body composition needed to improve to survive the gruelling summer of bowling over after over, at high pace to help prevent the risk of reoccurring injuries was crucial. From a nutrition perspective this athlete knew her dietary intake could be improved, as her diet had relaxed throughout the off-season to include many processed, packaged foods (e.g. lollies, chocolate), with minimal whole foods (e.g. fruit, vegetables, legumes, whole grains and nuts). Additionally, she felt her body composition could be improved to support and strengthen her training. We monitored her body composition via skinfold analysis (measuring of body fat). As part of the pre-season program, the athletes were required to complete a 2km time trial (2KTT) run to measure their fitness, of which this athlete recorded a time of 9.13 minutes, which sat well-above the team average. A commitment was made by the athlete to reduce her intake of foods which were less nutrient dense to assist her body composition goals and provide energy for her fitness testing. This athlete also had challenges with emotional eating or ‘non-hungry eating’, which I worked closely with the team Psychologist to help address this.  August 2019 – 3 months post pre-season; the athlete had successfully implemented the strategies to help improve her eating behaviours. A typical daily intake included a bowl of rolled oats with milk and fresh berries for breakfast, a high protein yoghurt for morning tea, a cheese and salad wrap for lunch, handful of nuts for afternoon tea, a serve of lean protein, vegetables and low-GI carbohydrates (e.g. pasta, rice, sweet potato) for dinner, followed by a glass of milk before bed. A banana or a homemade muesli slice were enjoyed as pre-training snacks to provide extra energy for the session, and a protein shake used following sessions to support recovery. To balance out a hard week of training, this athlete enjoyed a meal out with friends over the weekend. The 3-month period of preseason training resulted in this athlete consuming more nutrient dense foods, improved her relationship with food and dropped 47 seconds off her 2KTT, - 8.26minutes (!) and 10mm from skinfolds. Excitingly, the athlete remains injury – free and we look forward to the summer of cricket ahead, watching the results of pre-season out on the field! LAUREN STRIBLEY Lauren is an Accredited Sports Dietitian, who has worked with the South Australian Cricket Association (SACA) and Adelaide 36ers. Lauren also consults privately at the Hyde Park Medical Clinic and Good Physio. Instagram; Website SUBSCRIBE HERE Summer 2019-20 ReFuel Magazine 5