Nutrients and Netball in Australia.
Netball is primarily a game played by ladies. Like any similar sport, players need to be fit for optimal performance. Training will be practising with teammates as well as general fitness training.
Netball is popular with all ages, so portion sizes will need to be adjusted accordingly to your lifestyle.
Netball games are played in four 10-15 minute quarters with a short break between each quarter. Teams may be up to 12 players, with 7 players on the court at any one time.
Netball is played from a young age (primary school age) through to masters levels.
In Australia, netball is predominantly played by women, however there are also men’s and mixed competitions are also played throughout the country in certain regions.
Nutritional demands will depend on the predominant position played by each individual. A netball court is split into thirds and these thirds are used to create strict positional zones that dictate where players can and can’t go on the court.
Players need a good energy intake to ensure they have sustenance for matches and training sessions. If you take netball more seriously, then you'll need to have a well-structured nutrition programme to ensure adequate energy and recuperation for training and matches.
The meal plan below is an example for a typical netball training day.
Bowl of porridge / oatmeal + skimmed milk + dried fruit or bowl high fibre breakfast cereal + skimmed milk
and/or 2 slices granary bread + natural peanut butter
2-3 oatcakes / rye crispbreads with low fat soft cheese
80g chicken / turkey breast
Mixed nuts, seeds & dried fruit
Sandwiches made with granary bread + olive oil based spread with lean ham/chicken or oily fish
Low fat, low sugar yoghurt
2-3 oatcakes / rye crispbreads with low fat soft cheese
80g chicken / turkey breast
Mixed nuts, seeds & dried fruit
Sip water or isotonic drink throughout
Immediately post training
20g whey protein powder + 15g dextrose in water
Evening Meal 45 mins later
Lean fillet steak or chicken breast or fish + herbs to taste
Boiled new potatoes or basmati rice or dry roasted sweet potatoes or wholewheat pasta
Low fat, no added sugar yoghurt
The above plan provides sufficient levels of all nutrients and sustained slow released low glycaemic carbohydrates to help provide energy for long and intense training sessions. Breakfast cereals, granary bread, oatcakes, crispbreads, new potatoes, rice and sweet potatoes will provide slow released energy throughout the day.
The plan is merely a general guide, and portion sizes will need to be adapted to suit your daily routine. Eat a range of different meats/fish, complex carbohydrates, fruit and vegetables every day, and drink plenty of water.
Netball is a fast moving game that requires high-intensity running, fast decision-making and skillful ball handling. Studies have shown that dehydration can negatively impact performance, specifically shooting accuracy, speed, agility concentration and coordination.
In order to stay hydrated, players should drink fluids should before, during and after training and matches. However, body fluid needs will depend on individual fluid losses, which vary depending on individual sweat rate.
The aim is to start any exercise session or competition well hydrated. This requires drinking regularly throughout the day leading up to training or competition. Having a drink with all meals and snacks is a good start.
Eating and drinking during competition
Indoor environments, combined with high-intensity exercise can lead to high sweat losses, especially in players who cover a lot of the court (e.g. centre, wing attack). Frequent quarter and half time breaks, provide the perfect opportunity to get some fluids in.
While water is the priority fluid during training and for hydration during the day, and in most matches. Sports or electrolyte drinks may be useful during a game for players identified as having high energy requirements or heavy fluid losses as they can deliver some carbohydrates and electrolytes.
During tournament settings it is important to keep fuel levels topped up over the day to prevent fatigue. Light, easy to digest carbohydrate rich snacks such as muesli bars, fresh fruit, flavoured milk and simple sandwiches are all good options for refuelling between games.
A general healthy eating pattern helps to support the needs of fit, energetic and lean netball player. Nutrition should be based around lean proteins for muscle repair and recovery, carbohydrate appropriately timed for fuel. In addition, fruit, vegetables, nuts, seeds and wholegrains provide important vitamins and minerals, along with some healthy fats.
Individual nutrition requirements will be determined by training load, specific athlete needs, training goals, body composition goals, health and adjustment for growth in younger athletes.
Timing of food is key to success. Adjusting portions and spacing meals and snacks throughout the day can improve nutrient absorption and help with meeting fuelling and recovery nutrition goals.
Recovery nutrition has three important aspects:
Refuel muscle glycogen (carbohydrate stores)
Repair muscle (for function & development)
Rehydrate (replace fluids lost through sweat)
Recovery meals and snacks should therefore contain carbohydrate (fuel), some protein (for muscle repair and development) and plenty of fluids and electrolytes to replace sweat losses.
A recovery meal or snack should be consumed soon after exercise period, remembering that recovery nutrition extends well beyond the initial hours post-game, particularly when the next training session or game is the next day. Fluids (mainly water) should also be consumed, based on estimated losses.
Some recovery food suggestions include:
Flavoured milk tetra packs or smoothies
Chicken and vegetable risotto
Homemade beef burgers with cheese and salad
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Sports Dietitians Australia : https://www.sportsdietitians.com.au/factsheets/food-for-your-sport/food-for-your-sport-netball/
The Meal Plan Site: https://www.mealplansite.com/sports/netball.aspx
