When we are physically active and playing or umpiring netball, we need to ensure that we are getting the correct amount and type of fuel needed to stop becoming fatigued. The body repairs itself on a daily basis every day of our lives, so we need to ensure we are putting the right things in our mouths for this to take place. Nutrients fall into separate food groups: Carbohydrate — provides fuel. Protein — provides what we need for the growth and repair of cells. Fat — used for insulation and energy, vital if you are to perform in netball at the top of your game.
Playing netball takes your body through all the energy systems and the sport is classed as aerobic exercise. The best food types for aerobic exercise are carbohydrates and fat. We suggest that you eat a meal at least 3 hours before a netball game to give your body enough time to digest your food properly and to feel comfortable. One hour before your game have a small snack such as a banana. Aside from water which is essential, low-fat chocolate milk is another favourite for rehydrating post-workout — topping up your fluids, providing an ideal ratio of carbohydrates to protein generally and supplying nutrients including calcium for bone health and the proper functioning of muscle and nerves.
Skip foods high in saturated fats such as cheese and sour cream with your meal as they may slow down digestion and the absorption of nutrients, impeding your recovery. What you eat now depends on whether you chose to have a larger meal immediately following the match or a lighter snack. If you had a larger meal like our suggestions above, opt for one of the snack options or vice versa to give you the best possible chance of a speedy recovery.
A healthy lifestyle is key to athletes of all levels to achieve their fitness goals and fuel for success. How and when you fuel your body can greatly improve or impair your performance — not to mention influence how you feel both physically and mentally when the competition heats up.
Generally speaking, the closer to the match, the smaller the meal. As this is a game day nutrition guide be aware that a meal plan that works for you, may not work for your teammate and vice versa. Take training days as an opportunity to test meals before match day rolls around and seek the guidance of your coach and dietitian to personalise your match day nutrition strategy.
I shop for sports gear for: Women Men Kids. Back To Blog. About Netball Netball is a combination of aerobic exercise e.
Game Day Nutrition Hydration It's important to get into the habit of bringing a drink bottle when you practice netball drills with your team so when game day rolls around, you won't forget. The night before the match During a day-to-day training diet, fibre-rich sources of carbs e.
Dinner ideas the night before a match: Low-fat mashed potato and baked salmon Baked sweet potato with chicken breast Chicken breast with pasta and low-fat tomato-based sauce Low-fat chicken or tofu stir fry with white rice and vegetables 2 - 4 hours before the match Eating 2 - 4 hours before the match allows your stomach contents to move to the small intestines to begin absorption.
Pre-match snack ideas: Yoghurt with berries Whole fruit like apples or bananas with almonds Light sandwich Nut butter on rice cakes Fruit smoothie During competition Quarter and half-time breaks give you the opportunity to rehydrate with water and refuel with a light snack. Because of the stop-and-go style of play, both the aerobic and anaerobic energy systems are used during a game or training.
This means that both recreational and elite players require endurance, strength, speed, agility and ball-handling skills. Netball games are played in four minute quarters with a short break between each quarter.
Because of the stop and-go style of play, both the aerobic and anaerobic energy systems are used during a game or training. Netball is played from a young age primary school age through to masters levels. Nutritional demands will depend on the predominant position played by each individual. Because of this, some positions e.
Training sessions may range from one session per week to one to two sessions per day. These may cover individual ball skills and goal shooting practice, team strategies, weights, running and high intensity sprints.
At a recreational level, games are usually played in the evenings during the week or on weekends. At junior levels, players may be playing in multiple teams e. 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.
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