Netball is a surprisingly intense sport, especially when played at competitive level, and players need to be fit and healthy to perform at their best.
While fitness training is important, what players eat is also crucial, as they’ll need good energy intake, and enough protein, carbs and liquids to keep them at their prime.
If you’re taking Netball seriously rather than just playing for fun or as a bonding exercise https://www.bbc.com/news/uk-wales-48705782, you’ll need to have enough sustenance for training sessions and matches. Thus, a nutrition plan is crucial and sticking to a well-balanced diet will ensure you are ready to shoot to win.
Take a look at this meal plan that will make getting through a Netball drill like those at https://www.sportplan.net/drills/netball/ a breeze.
Breakfast and a snack
Breakfast is the most important meal of the day, and a bowl of porridge or oatmeal with dried fruit and skim milk is a great way to get extra energy. Wholegrain bread with peanut butter is also a great energy source, and a fruit juice will provide you with a natural sugar source.
If you are hungry by mid-morning, a snack of oatcakes or crispbread with low fat, soft cheese is recommended, or you can have 80g of white turkey or chicken breast, or a handful of mixed nuts and berries.
Lunch and tea
When in training it is important to eat a decent sized lunch, although in all cases, portion sizes can be adjusted to suit your needs. A good option for netball players for lunch is a large mixed salad, a low fat sugar yoghurt, or oily fish or chicken breast sandwiches made with wholegrain bread.
For a mid-afternoon snack, you can try one of the same options as suggested for the mid-morning snack, and don’t forget to drink plenty of fluids too.
Post exercise dinner
Always eat within 45 minutes of exercising to ensure your body gets the fuel it needs to replace lost resources.
For dinner, it’s suggested you have chicken breast, or lean steak or fish served with boiled new potatoes or Basmati rice. You should also load up on veggies and drink plenty of water or an isotonic sports drink if preferred, and if you want a sweet treat, end off with a low fat yoghurt.