Nutrition is important. Claire Smith shares some nutritional guidelines with fellow club members.
Submitted by Cumberland on Tue, 09/10/2007 - 18:07
You can have all the netball skills in the world, but without the proper fuel, you'll get tired
quickly and your performance will suffer. You will only improve as a player if you eat and drink
the right things before, during and after a match.
Essential Nutrients:
Use this chart to work out the daily proportions of food you need to eat to get your essential nutrients.
| Nutrient | Description | Portion Size |
| Protein Rich Foods | Lean meat, fish, eggs, beans, poultry, tofu, soya | 2-4 portions a day |
| Fruit and Veg | Root and leafy veg, salads, fresh fruit, fruit juice | 5 portions a day |
| Calcium Rich Foods | Milk, cheese, yoghurts, tinned sardines, tofu | 2 portions a day |
| Grains and Potatoes | Bread, pasta, rice, cereals, potatoes | 4-6 portions a day |
| Healthy Fats and Oils | Nuts and seeds, olive oil, oily fish | 1 portion a day |
It is important to eat three meals a day with a couple of snacks in between.
Never skip a meal before training or a match as you are likely to feel faint,
sick and not have the energy to get the most from your session/match.
Grapes, apples, bananas or satsumas Raisons or apricots Sandwiches (wholemeal bread) with a healthy filling (cheese, meat, salad etc) Cereal, fruit or breakfast bars Yoghurts
Crisps Chocolate Peanuts Fried food Chips Takeaways Drink a cupful of water or diluted fruit juice before a match Drink water or sports drink at every break
Further information can be found on the British Nutrition Foundation 
website.