Netball Nutrition & Sports Supplements for Netball Players

Netball has an energetic stop-and-go style of play and because of this; both an athletes aerobic and anaerobic energy systems are actively engaged during a competitive game or in training.

This means that netball players, whether at a recreational or elite level, require certain physical attributes to be successful and these include endurance, strength, speed, agility and good ball-handling skills.

It is, therefore important to consume a diet that has sufficient amounts of carbohydrate, which will ensure that stored energy levels are topped up to fuel those fast sprints which are an essential part of the game.

In common with other sports, a balanced diet low in fat and high in vitamins and minerals will also help to retain energy levels.

Netball hydration

It is important for netball players to stay well hydrated at all times so fluids need to be consumed before and during matches as well as after them.

Fluid losses will vary, depending on the rate of athlete exertion, timing, environmental conditions and location of training and competitions.

For example, playing outside on a hot summer’s day will result in noticeably higher fluid losses, whereas indoors you may find that you do not sweat as much.

However, you should be aware that you can still lose significant amounts of fluids when competing in air-conditioned venues, simply because the cooler air temperatures make you less likely to feel the need to take on-board fluids.

It is essential that, in order to start any training or netball competition well hydrated, you should drink regularly throughout the previous day, increasing that consumption to between 200 and 300 ml immediately before the activity.

The latter not only helps with hydration, but also prepares the stomach to accept subsequent fluids taken during the game or training session.

As with any sport, there is a need to keep a very close watch on an athlete’s fluid levels, and the most accurate and reliable way of assessing this is by weighing and then comparing any weight differential, before and after a session is finished.

For every one kilogram of players body weight that is found to have been lost, they should look to replenish this by drinking 1.5 litres of either water or sports drink.

Pre-event nutrition

High in carbohydrate and low in fat, your pre-match meal should ideally be eaten two to four hours before the start of play.

Foods low in fibre and fat are preferential and it is important to make sure that this pre-match meal is well planned, using familiar ingredients.

The following are typical examples of what you might eat:

• Chicken or tuna salad sandwich
• Baked beans on toast
• Rice or pasta meal with a low-fat sauce
• Breakfast cereal with low fat milk
• A liquid nutrition supplement

If you feel the need, you could also have a snack – a sports bar, sandwich, or fresh/dried fruit – in the hour before the match.

Nutrition during play

As for nutritional intake during a game, while carbohydrate has to be considered, your focus should be on fluids for hydration, and the frequent breaks in play provide ideal opportunities to take on-board fluids in the form of sports drinks.

Sports drinks are preferred to water in this environment as not only are they tastier than water, with the result that larger volumes tend to be taken on-board, but they also deliver some carbohydrates to the brain and working muscles, and some salts, which help to replenish amounts lost through sweat.

Beware, if you become dehydrated during a game it will have an adverse effect on your ability to concentrate, your ability to think quickly and your ball-handling skills, so once again sports drinks can be the ideal solution.

They help to top up energy levels and also encourage you to drink more.

Post-event nutrition and recovery

After an intense training session or competition it is essential that you recover body carbohydrate and fluid stores before the next session.

The recovery process is vitally important and there are no two ways about it; netball players need to recover properly, especially if they want to keep their body fighting-fit and in the best possible shape.

There are three golden rules to netball players successful rehabilitation; and we refer to them as the three R’s: