Nutritional Information

Why you Train!

You train and compete to achieve the basic benefits of physical fitness, which are Success at sports & good general health. These benefits cannot be achieved soley by training. You also need good sports nutrition to succeed.

The Goals of Good Sports Nutrition

• Understanding of what foods are nutritious and beneficial to aid success.

• Provide nutrients from all foods.

• Insure you recognize the need to be properly hydrated during training sessions and competition.

• Insure a faster recovery after training sessions or competitions.

• Supply more energy and motivation to participate in activities.

• Increase endurance and speed.

Good Eating Habits

1. Rich in complex carbohydrates. These carbohydrates are found in starchy foods such as brown bread, cereals, pasta, peas, beans, potatoes and rice, etc. They provide the required fuel for your body to burn during all your daily activities. These foods also supply fibre, vitamins and minerals to your body. Your body converts carbohydrates into glycogen, which is stored in your muscles and liver for later use.

2. Should contain proteins; such as, peas, beans, grains, meat, nuts, seeds, soybeans and dairy products. Proteins build and repair muscle and also help to prevent injury.

3. Drink sufficient water to stay hydrated during training sessions and competition. Take small drinks every 15 to 20 minutes and don't wait until you feel thirsty to drink.

4. Minerals are neither animal nor vegetable. Most minerals are easy to obtain in quantities required by the body. A major exception is iron for girls your age. You need more iron than a normal diet may provide. Iron helps to build red blood cells. It also helps the blood carry oxygen from the lungs to each body cell. Rich sources of iron are meat, egg yolks and dark green vegetables. Everyone at every age needs calcium. This mineral is necessary for blood clotting. The best sources are milk and hard cheese. Others are leafy greens, nuts, and small fishes, such as sardines with bones that can be eaten. Other essential minerals are Sodium (salt) and Potassium. The best potassium sources are fruits (Bananas), milk, meat, whole wheat bread and wild rice. You get sodium by eating salty foods such as salted peanuts (small handful each day).

5. Vitamins have specific roles to play. Eating a wide variety of foods ensures getting enough vitamins. All living things need vitamins for growth and health. Four vitamins A, D, E, and K are known as the fat-soluble vitamins and can be stored in the body for long periods They are digested and absorbed with the help of fats that are in the diet. Vitamin A is needed for strong bones, good vision, and healthy skin. It is found both in dark green and yellow fruits and vegetables. Vitamin D helps calcium and phosphorus to form straight, strong bones. Vitamin D is added routinely to most milk during processing. Vitamin E helps to protect vitamin A and red blood cells. It is found in a wide variety of foods. Vitamin K is one vitamin that is made within the human body by bacteria. Small amounts are found as well in the green leaves of spinach, kale, cabbage, and cauliflower and also in pork liver. Vitamins B and C are known as water-soluble vitamins and are not stored in the body for long. Vitamin B helps to maintain healthy skin and a well-functioning nervous system. B vitamins also help to convert carbohydrates into energy. Vitamin C is needed for building the connective tissue that holds body cells together and is essential for healthy blood vessels. It also helps the body to absorb iron. Good sources like oranges should be eaten every day. Your success or improvement in physical fitness and sports depends not only on sports nutrition, but also on the combination of when you eat, when you train and how you train.

When To Eat!

Eating before Training or Competition

• Netball players will use more calories than someone who does not regularly participate in sports. Therefore, you should eat about 500 to 800 calories 2 to 4 hours before you train or play, this should fuel your system to exercise comfortably. Eat complex carbohydrate, low fat and low protein foods.

• Chew well and never eat your meal hurriedly.

• Drink about 2 cups of water or sports drink (non fizzy) 1-2 hours before your event. (see below for more info)

Eating during Training or Competition

• Drink about 1/2 cup of water every 15 to 20 minutes of exercise. Drink whether or not you feel thirsty. Your brain does not work sufficiently if you become dehydrated. If you are involved in a Netball Tournament, be sure to consume sodium/salt. On a hot day consumption should be increased. Use a sodium containing food; such as soda crackers or Bananas or an Isotonic sports drink (non fizzy) such as Isostar, Lucozade Sport and Red Card. Below are two recipes for making your own Isotonic Drink:

Recipe 1: 50-80g Glucose or sugar, 1 Litre of warm water, 1g of salt (pinch), Sugar Free Squash for flavouring. Method: Dissolve sugar & salt in the water, allow to cool & store in the fridge. Recipe 2: 200ml of orange squash, 800ml of water, 1g of salt. Method: Mix together and store in fridge.

Eating after Training or Competition

• Drink enough water to replace fluids that your body has lost. Drink enough water until your urine runs pale yellow to clear.

A Popular Myth – All fats are bad!

People go to great lengths to eliminate fat from their food intake. What people do not realise is that fat plays a very important role in the body and, without it, your body would suffer. Together with carbohydrates, fats serve as a vital source of fuel during Netball Tournaments A healthy eating plan should consist of no less than 15-20% of fat. The good fats are found in Olive Oil, fish, nuts, seeds, grains and vegetables etc these are known as EFA’s (Essential Fatty Acids) and are very important in building a strong immune system, healthy skin and nerve fibres. Other fats like Chips, Sponge Cakes, Chocolates, Biscuits & Pastries etc can be consumed in moderation.

Menu Suggestions

Snacks: Snacking is important because it helps to regulate the body’s blood sugar levels and introduces a slow-release energy food into your eating plan. Low-fat snack bars are very high in sugar and have very little nutritional value. They simply lock you into a cycle of craving. If your body becomes accustomed to high processed sugar, you will get craving after craving. Try healthy snacks such as nuts, seeds, fresh fruit, dried fruit, etc.

Desserts: Low fat yogurts, fromage frais, rice pudding or custard, Jelly and fresh fruit.

Main Courses: Lean meat or chicken with potatoes & vegetables, pasta with tomato sauce & vegetables, Lean mince in shepherds pie, Spaghetti Bolognaise or chilli con carne add kidney beans or lentils to increase the carbohydrate content and increase the portion of pasta, rice or potato that you have with it, Pasta with Tuna, preferably canned in brine, Baked potatoes with Baked Beans or on toast.

The use of a good healthy eating plan is essential for your well-being and for you to achieve your desired fitness level thus enabling you to reach your Netballing goals. It will also assist you to be mentally prepared for anything.

Fitness

Core Programme - 10 Mins

Programme

Leg Programme - 10 mins

Arms Programme - 15 mins

Get Fit for Sport