Game Preparation - The Pre-Event Meal

The pre-game meal should fuel and hydrate players, but leave them feeling comfortable for the game. Ideally, the menu calls for high-carbohydrate choices eaten at least 2-3 hours before a game. Pasta with low-fat sauces, rolls or sandwiches, baked potatoes with low-fat fillings, creamed rice, and fruit salad with yoghurt, are all examples of suitable choices. Remember to include a source of fluid with the pre-game meal. Each player or team should experiment to find the routines that work best for their situation. Eating together as a team can be a great way to raise team morale and get focused for the game.

Fluids During Training and Games

High-intensity exercise in a controlled atmosphere stadium can lead to large sweat losses - especially in bigger players. Netball is a game of high-intensity running that also requires skill, concentration and decision-making. These factors can be impaired by dehydration and reduced blood glucose levels. Sports drinkscan be a good fluid choice for netball games and training sessions. They promote better hydration and provide a fuel source to maintain blood glucose levels.

Netball offers plenty of opportunities for players to hydrate during games. Time outs, quarter and half-time breaks, and time spent on the bench can all be used as opportunities to consume fluid. During training, coaches need to schedule frequent drink breaks and actively encourage hydration. Players should keep their own drink bottle courtside, so that they can keep track of how much they are drinking. In professional teams, the job of refilling bottles is often left to the team manager or other support staff members.

Post-Game Recovery Tactic

Effective recovery begins with the intake of fluid, carbohydrate, protein and other important nutrients. Left to chance, recovery eating may take a back seat to the post-game meetings, stretching and injury treatment, drug testing, media interviews, or the trip back home or to the team hotel. Many teams organise post-game recovery snacks that can be consumed simultaneously with these activities - sports drinks, liquid meal supplements, flavoured milk, fruit, sandwiches and cereal bars are some of the many quick options. Depending on the time of the game and the athlete's appetite, this post-game snack may be supplemented by a later meal.