18 Jan Nutrition for Netball
Why is Nutrition Important?
- Helps you perform your best on and off the court
- Supports performance goals
- Reduces risk of injury and illness
- Helps you have enough energy for other aspects of your life e.g., study and other hobbies
Energy Demands
Netball and physical activity is demanding! You need enough energy to support your training if you want to perform at your best. You also need energy to support other key bodily functions, such as, cell growth and repair, respiration, blood transport and more! Therefore, it is extremely important that our bodies are receiving enough energy. We get energy from food, so a key priority is to ensure you are eating enough in order to meet your body’s energy requirements.
Key Food Groups
Fuel – Carbohydrates
- Main energy source
- Allows us to hit our ‘top gear’
- Assists in recovery and reduces risk of injury
- Helps you make quick and smart decisions
Build – Protein
- Lean muscle and strength gains
- Assists in muscle recovery
- Helps keep you full
- Best results when eating regularly throughout the day
Protect – Healthy Fats
- Improves mental clarity
- Helps keep you fuller for longer
- Has anti-inflammatory properties
- Increases the energy content of a meal/snack
Boost – Fruits and Vegetables
- Rich in vitamins, minerals and antioxidants
- Supports your immune system functioning
- Healthy athletes train harder and recover faster
Hydration
Hydration is an essential aspect in any form of physical activity, including netball. Being well hydrated before, during and after a training session/event will optimise your performance, assist in muscle recovery and reduce your risk of injury.
- Water is the preferred source of hydration
- Can look at your urine colour to check your hydration level, it should be very pale yellow
- Hydralyte or sports drinks may be used
Recovery Nutrition
Refuel and Rebuild
A post game meal should be consumed within 1 – 2 hours of finishing the sporting event. The meal should include carbohydrates to refuel and top up your body’s energy stores, and include protein for muscle repair and development.
Rehydrate
Water is the preferred source of rehydration, however, hydralyte or a sports drink can be used. Rehydrating is important to replace the fluids and electrolytes that are lost through sweat. You can also check your urine colour to ensure you are adequately rehydrating.
Recharge
Get plenty of sleep. Sleep promotes the recovery of physiological mechanisms such as, muscle repair, and gives your body adequate time to rest.
SportsFit Physio & Health are proud sponsors of Waverly District Netball Association (WDNA) and are excited to continue working alongside them this year.
For more specific nutrition advice, CLICK HERE to book an appointment with our dietitian.
Alex Stone
Dietitian & Nutritionist
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