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Netball Game Day Nutrition Guide

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Netball Game Day Nutrition Guide GAME DAY NUTRITION TIMELINE FUEL TO BE YOUR BEST HEALTH AND PERFORMANCE COLLECTIVE ABOUT THIS E-BOOK This e-book was created by the dietitians at Health and Performance Collective for athletes seeking to improve their health, performance and recovery. In this e-book you will find information about the benefits of healthy eating for athletes, helpful tips for adjusting food intake to reflect changes in training load and the essentials for a diet which support sports performance and maintains good health, plus much more! Please remember all information in this e-book is general in nature and we recommend seeking individualised nutrition advice from your Sports Dietitian. HOW WILL THIS BOOK BENEFIT YOUR PERFORMANCE? This book contains valuable and practical information which will guide you to fuel your body in a way which will allow you to: Feel energised throughout the day Allow you to train & perform at your best Improve your fitness Enhance your skill development Maintain energy over the training week Nourish your body Optimise your bone density Reduce your risk of injury Improve your immunity ABOUT THE AUTHORS JESSICA SPENDLOVE Advanced Sports Dietitian | Accredited Practising Dietitian Co-Owner of Health and Performance Collective Jess is one of the most respected and sought after Dietitians in Australia due to her work with various professional sports teams and individual clients. She has worked in professional sport since 2013 and has been the senior dietitian at the GWS GIANTS since 2014. Other than the GIANTS, Jess also works with Giants Netball, Western Sydney Wanderers (A-League), Sydney Kings (NBL), Cronulla Sharks (NRL) and the NSW Waratahs (Super Rugby). CHLOE MCLEOD Advanced Sports Dietitian | Accredited Practising Dietitian Co-Owner of Health and Performance Collective Chloe is an expert in gut health, food intolerances and sports nutrition, with over 10 years experience in the industry. Chloe has worked with the Parramatta Eels National Rugby League squad, and previously Roxsalt Attaquer and Rabbitohs U20s squad, along with a number of international individual athletes to optimise their performance and create positive health changes. CAITLIN EDMONDS Accredited Practising Dietitian | Exercise and Sport Scientist Caitlin is a dual-qualified Exercise Scientist and Dietitian who enjoys empowering individuals to enhance their physical and mental health through nutrition. Caitlin works with elite sports teams including Western Sydney Wanderers (A-League) and Giants Netball Academy. Caitlin also works within a one-on-one setting to support individuals in achieving their health and performance goals. KELSEY HUTTON Accredited Sports Dietitian | Accredited Practising Dietitian Kelsey is an experienced Dietitian working with professional sports teams including Parramatta Eels (NRL), GWS Giants (AFL) and NSW Waratahs (Rugby Union). Kelsey encourages players to develop high performance nutrition habits, and understand how to fuel their bodies to perform and recover. Kelsey also delivers one-on-one nutrition support to help individuals live and perform at their best. GAME/COMP DAY TIMELINE Beyond a healthy, balanced nutrition routine - selecting the right type of food at the right time is the next step to eating to fuel performance. When it comes to fuelling performance, different foods have different effects on the body. More specifically, macronutrients (carbohydrates, protein and fat) can be incorporated at specific times to most effectively fuel the body and support recovery. BENEFITS OF THE RIGHT FOODS AT THE RIGHT TIME Feel well-energised for an entire training session or game Prevent exhaustion & dehydration throughout training or games Supports faster recovery Reduces risk of gastric discomfort during exercise Aid muscle growth & repair Refuel quickly when only short breaks between exercise or games FUELLING COMP & GAME DAY MEAL TIMELINE FOR GAME DAY 24-4hrs PRE Increase low GI carb intake Saturating muscle glycogen (fuel for the exercise & intensity) High GI, high carb snack 1-2hrs PRE (top up fuel) Moderate: protein, fat & fibre High GI, high carb snack 30mins PRE (top up fuel) HYDRATION Low: protein, fat & fibre Water as main option If heavy sweater or DURING* GAME high energy output: Hi- High carb GI carb or sports drink (replace stores) (small amount) Protein (repairing) (30-60g of carbohydrate 0-30mins POST Fluid & electrolytes per hour of exercise) Fluid: replace 1.5L/kg lost Return to regular high quality meals to replace, Use this timeline as a guide repair & replenish 30min-4hrs POST for meal consumption around games! Note: as netball is a 60 minute game, during game fuel (carbohydrate) is usually not required. Carbohydrate may be appropriate for tournaments or those covering large distances at high intensities. HOW YOUR TIMING MIGHT LOOK ON GAME DAY So, now let's think about the timing of these meals and snacks over the day for different game times. Keep in mind these are guidelines and you should practise timing to find your ideal routine. GAME START TIME 11 AM 1 PM 3 PM 5 PM 7 PM PRE-GAME MEAL 11am- 7-9am 9-11am 1-3pm 3-5pm Carbohydrate 1pm rich meal PRE-GAME SNACK 1 10am- 12- 9-10am 2-4pm 4-6pm Carbohydrate 12pm 2pm Y top-up snack T N U PRE-GAME T SNACK 2 R 10:30am 12:30pm 2:30pm 4:30pm 6:30pm Carbohydrate O final top-up P P O DURING GAME: G FOCUS ON HYDRATION N I L POST-GAME L SNACK E U 12:30- 2:30- 4:30- 6:30- 8:30- Carbohydrate, F protein & fluid 2:30pm 4:30pm 6:30pm 8:30pm 10:30pm POST-GAME MEAL 12:30- 2:30- 4:30- 6:30- 8:30- Carbohydrate, 4:30pm 6:30pm 8:30pm 10:30pm 10:30pm protein & fluid RETURN TO NORMAL MEALS 4:30pm 6:30pm 8:30pm 10:30pm 12:30am Carbohydrate, onwards onwards onwards onwards onwards protein & fluid PLANNING FOR TOURNAMENTS Remembering back to the principle of fuelling for the work you are going to do, it is important to be prepared so you can fuel yourself adequately for your game. This will ensure you can sustain high PRE-TOURNAMENT SNACKS (1-2hrs pre) Aim to include a high-GI, carbohydrate rich snack that contains low to moderate amounts of protein, fat and fibre. Greek Yoghurt, Banana & Peanut Fresh Fruit with Fruit & Muesli Butter Toast Smoothie Jam Pikelets BETWEEN-GAME SNACKS Aim to top up fuel stores with a high-GI, carbohydrate rich snack that is low in protein, fat and fibre. What you will tolerate best will depend on the length of break between games. Longer breaks may allow time for options with moderate protein content to be digested. SHORTER BREAK (<1hr) LONGER BREAK (>1hr) Muesli Bar with Hummus & Jam Pikelets Honey Sandwich Fresh Fruit Dried Fruit & Oats Pita Bread POST-TOURNAMENT SNACKS Aim to replace fuel stores with a carbohydrate rich option and support muscle recovery with a high quality source of protein. After this time, return to normal meals that contain carbohydrate, protein, fibre and health fats. FRUIT SMOOTHIE W/ GREEK YOGHURT TUNA, CHEESE & CHICKEN & MILK & GREEK YOGHURT & FRESH FRUIT SALAD WRAP SALAD ROLL WANT MORE? Our Nutrition for Netball e-book will help female athletes of all ages learn how to plan, prepare and time food to support netball performance. With more than 30 seasons of experience in fuelling professional sport – including Giants Netball – our team of Accredited and Advanced Sports Dietitians understand the nutrition requirements for netball players and how they can be their best on the court. The comprehensive, 68-page guide covers: CHAPTER 1 - Building Healthy Meals & Snacks CHAPTER 2 - Adjusting Intake for Training CHAPTER 3 - Managing Nutrition & Injury CHAPTER 4 - Timing of Meals CHAPTER 5 - Nailing Your Game Day Fuel CHAPTER 6 - Meal Planning for Your Training Week CHAPTER 7 - Household Staples CHAPTER 8 - Simple Recipes for Athletes.
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