Inside the Game: Nutrition, Cricket, and Performance with Alex Munt Master of Nutrition and Dietetics University of NSW

From the cricket nets to the national stage, Alexandra Munt has dedicated her career to helping athletes perform at their best through evidence-based nutrition. As a leading sports dietitian currently working with Cricket NSW across men’s and women’s programs, as well as pathway athletes, Alex understands the unique demands of professional sport and how smart fueling strategies can make the difference between good and great.

We caught up with Alex (during a day at the SCG, no less) to chat about her journey, her work with elite athletes, and why nutrition plays such a vital role in performance, recovery, and resilience.

Q1. Alex, you’ve worked across some of Australia’s biggest sporting codes — from AFL to rowing to cricket. What inspired you to pursue sports nutrition as a career?

Alexandra Munt:
I’ve always loved sport. I grew up playing cricket, rowing, and netball — really anything I could get involved in. I knew early on that I wanted a career that kept me connected to sport, especially team environments. I wasn’t quite talented enough to make it as a professional athlete, but I was always fascinated by the science behind performance — particularly the psychology and nutrition aspects.

After university, I landed an internship at GWS Giants, which was an incredible introduction to elite sport. From there, I managed their AFLW nutrition program for eight seasons, before moving into roles with Rowing Australia and now Cricket NSW, where I work full-time across both men’s and women’s professional programs and all our development pathways.

Ultimately, my goal as a sports dietitian is simple  to help athletes achieve their dreams. If someone’s goal is to become one of the best in the world, nutrition has to be part of that. My job is to maximise their training, recovery, and adaptation; to keep them on the field longer, injury-free, and performing at their best.

Q2. You’ve worked with a wide range of athletes. How do you tailor nutrition to the demands of different sports and positions?

Alexandra Munt:
The key is understanding the physiological demands of the athlete; not just their competition schedule, but their training load and position-specific needs.

For example, in AFL, a ruckman’s workload looks completely different to a midfielder’s. One might cover huge distances at lower intensity, while the other is constantly accelerating, decelerating, a

For example, in AFL, a key forward workload and therefore nutrition requirements look pretty different to a midfielder. One might cover huge distances at a high intensity and also be involved in contested ball situations, while the other has lower mileage, lower intensity but needs to have a bigger body presence and take marks. Nutrition needs to reflect that.

In cricket, we’re seeing the sport evolve into a year-round pursuit. Top players now move between domestic seasons, international tours, and tournaments like the IPL or The Hundred. That creates a need for sustained energy availability and resilience.

Positionally, fast bowlers have the highest energy demands due to their sprinting, jumping, and repetitive load. They need plenty of carbohydrates and energy both on match days and during training to avoid low energy availability, which can lead to issues like stress fractures.
Spinners, on the other hand, have lower energy turnover but may bowl many overs in hot conditions - particularly in the subcontinent - so hydration and recovery are still key.
Batters require flexibility. Their energy needs vary depending on time spent at the crease, intensity and playing style. A power hitter has very different demands to a defensive player.

Even wicketkeepers need special attention. They’re effectively performing thousands of squats per match, so their energy and recovery needs are often closer to fast bowlers than batters.

Q3. Let’s talk practical examples — what does a typical “day on a plate” look like for an elite cricketer?

Alexandra Munt:
We keep things simple but structured. I encourage players to build meals around three core elements:

• A grain-based carbohydrate
  
  

• A protein source
  
  

• Fruit and vegetables
  
  

For high-demand positions like fast bowlers or wicketkeepers, at least half the plate should come from carbohydrates that might be something like Weet-Bix with yoghurt, milk, fruit, and honey at breakfast.

During play, fueling can be challenging because cricketers have limited access to drinks and snacks. We do sweat testing to monitor hydration, but practically, it’s about drinking as much as possible at every opportunity. Snacks and sports drinks are essential, especially for players sustaining high intensity throughout the day.

Lunches are typically traditional - curries, rice, naan - while tea breaks might include scones with jam and cream, which actually provide a good mix of carbs and fats. After long fielding days or back-to-back games, I’ll encourage big, high-carb dinners to replenish glycogen stores. If the team has been batting all day, we’ll scale that back slightly.

Q4. Hydration can be tricky in cricket given limited drink breaks. How do you manage that with players?

Alexandra Munt:
Hydration is one of the toughest challenges in cricket. Players can only access drinks every hour or so, and if you’re fielding away from the boundary, that might be even less. We always tell players - drink as much as you can when it’s available to you.

We use sweat testing to personalise hydration strategies, but the reality is that practicality dictates a lot of it. If a drinks break is only five minutes, drinking a full litre isn’t realistic. So, we simplify the message: maximise your intake whenever you can.

Q5. Cramping is a common issue in cricket — we’ve even seen it happen on camera. How do you approach that?

Alexandra Munt:
Yes, I think we all remember Mitch Marsh’s CrampFix moment, when he accidentally took it thinking it was a gel! But jokes aside, cramping is a complex issue.

It’s multifactorial — sometimes it’s dehydration, sometimes under-fueling or low carbohydrate intake, and sometimes even nerves. For players, having a reliable product like CrampFix acts as a safety net. It gives them confidence that if cramping happens, they can deal with it quickly and get back into play.

All our staff are trained to recognise cramping and get CrampFix to players when needed. It’s not just a quick fix -  it’s reassurance and part of their preparation.

Q6. How do you approach nutrition for female athletes, particularly around hormonal cycles?

Alexandra Munt:
It’s a really important and evolving area. The research is still emerging, but we know that hormonal changes can influence things like energy needs, hydration, and appetite.

Some athletes notice increased hunger at certain phases of their cycle and that’s okay. My approach is to educate them on why that happens and help them adjust accordingly, maybe by adding a snack or extra meal.

There’s also growing evidence around sodium requirements and hydration at different stages of the cycle, but we don’t have a universal consensus yet. So, the key is taking an individualised approach — understanding each athlete, their symptoms, and how to adapt their fueling to support performance throughout the month.

Q7. Finally, what’s your biggest piece of advice for athletes when it comes to nutrition and performance?

Alexandra Munt:
Keep it simple and consistent. Nutrition isn’t about perfection, it’s about building habits that support your performance day in and day out. Eat enough to fuel your body, recover properly, stay hydrated, and find products that work for you.

And most importantly, don’t underestimate the role of nutrition in staying healthy and injury-free. You can’t train or play at your best if you’re not fueling properly.

 

Alexandra Munt’s approach to performance nutrition blends science with empathy; helping athletes understand their unique needs while keeping fueling practical and sustainable. Whether it’s developing position-specific plans for cricketers or supporting female athletes through new research, her message remains clear: great performance starts long before game day and nutrition is the foundation that makes it possible.

For more information about how Fixx Nutrition powers amateur and professional athletes click here.