What to eat before netball training

When it comes to nutrition and what to eat before netball training, it can be hard to know where to start. This is my training day menu, it helps to fuel my netball workout and works hard to let my body heal afterwards too.

Natalie Metcalf’s Netball Training Day Menu:

Nutrition, particularly netball nutrition, is something I have worked at throughout my career. Gaining a better understanding of what to eat before a netball game and what foods my body needs to ensure it can perform at a high level throughout the week. Whether it’s a session in the gym, or a netball workout on the court in training and of course match days too.

Over the years I’ve received some great advice on the best netball diet from Nutritionists in the International set-up. Including what types of food I need at particular times of the day.

For example, carbohydrates pre-netball training to ensure my body is well fuelled, compared to high protein intake after training sessions. As you read above, proteins are useful in supporting bone health when managing a high training load, as well as helping my muscles repair and be ready to go again the next day.

For me, it’s important to practice a good routine. Practising a healthy netball diet during a training week, consistently over a long period of time to ensure that when it comes to what to eat before a netball game, I know what works and what doesn’t work for me.

This means that pre-game I know I’ve got my netball nutrition right. I’m well fuelled, my body recognises what foods I’m consuming and is good to go and ready to perform.

Below you’ll find an example of what I eat and drink during a typical day of netball training. I find this works for me but remember, we’re all different, so it’s important to get to know what works for you!

Time	Food	Drink	Training Times
8.30 am	Porridge with peanut butter (hazelnut flavour)	Coffee (If I’m near a coffee shop, I get a flat white with oat milk)
9.30 am		Water	Weights session – 1 hr
10.30 am		High protein yoghurt
12 noon	Jacket potato with tuna, mayonnaise and cheese	Water
5.30 pm	Salmon fillet with a sweet chilli sauce dressing, with pan-fried broccoli, tomatoes and pepper	Water
6 pm			Travel to training
7 pm		Water
7.30 pm	Banana
8 pm		Squash, white grapes and peach cordial	Netball training – 2 hrs
10 pm	Maltloaf	Protein recovery bar (aiming for 20g protein)
11.30 pm			Arrive home

That’s a typical Thursday at netball training for me. I try to mix up what types of protein I am having, for instance, I will have fish twice a week as it’s high in Omega-3 which is good for recovery. I will also have red meat once a week as it provides nutrients that are beneficial to health such as iron.

I hope you enjoyed reading this blog on what to eat before netball training. I’m always keen to hear about new recipes or people’s favourite snacks, so share with me on social media and we can keep developing our netball diet together!

Nat Metcalf x

Natalie Metcalf’s advice on What to eat before a netball game

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