Meal Plan for a Netball Player

Netball is primarily a game played by ladies. Like any similar sport, players need to be fit for optimal performance. Training will be practising with teammates as well as general fitness training. Netball is popular with all ages, so portion sizes will need to be adjusted accordingly to your lifestyle.

Players need a good energy intake to ensure they have sustenance for matches and training sessions. If you take netball more seriously, then you'll need to have a well-structured nutrition programme to ensure adequate energy and recuperation for training and matches.

The meal plan below is an example for a typical netball training day:

Bowl of porridge / oatmeal + skimmed milk + dried fruit or bowl high fibre breakfast cereal + skimmed milk
and/or 2 slices granary bread + natural peanut butter
250ml fresh fruit juice
Mid-morning snack
2-3 oatcakes / rye crispbreads with low fat soft cheese
80g chicken / turkey breast
Mixed nuts, seeds & dried fruit
Sandwiches made with granary bread + olive oil based spread with lean ham/chicken or oily fish
Large mixed salad
Low fat, low sugar yoghurt
2-3 oatcakes / rye crispbreads with low fat soft cheese
80g chicken / turkey breast
Mixed nuts, seeds & dried fruit
During training
Sip water or isotonic drink throughout
Immediately post training
20g whey protein powder + 15g dextrose in water
Evening Meal
45 mins later
Lean fillet steak or chicken breast or fish + herbs to taste
Boiled new potatoes or basmati rice or dry roasted sweet potatoes or wholewheat pasta
Loads of vegetables
Low fat, no added sugar yoghurt

The above plan provides sufficient levels of all nutrients and sustained slow released low glycaemic carbohydrates to help provide energy for long and intense training sessions. Breakfast cereals, granary bread, oatcakes, crispbreads, new potatoes, rice and sweet potatoes will provide slow released energy throughout the day.

The plan is merely a general guide, and portion sizes will need to be adapted to suit your daily routine. Eat a range of different meats/fish, complex carbohydrates, fruit and vegetables every day, and drink plenty of water.

Plans for people with illness or medical conditions in no way should override advice provided specifically for you by your doctor, clinical dietitian or other clinician. We advise that you seek the advice of a suitably qualified physician before commencing any exercise regime, following any dietary or nutritional regimen or beginning the use of any dietary supplements, legal or otherwise. The information provided on the Website is intended as information only and does not constitute advice. Therefore, it must not be relied on to assist in making or refraining from making a decision, or to assist in deciding on a course of action.