Recovery nutrition 101 for netball athletes

There's a lot of information available on what foods to consume both before and during exercise, but what should you do after? Does it really matter? Yes, it absolutely does. By prioritising recovery nutrition you will be stronger, faster and won't hit that post-training slump.

So what are the basics of recovery nutrition?

We summarise recovery nutrition by the 3 Rs: repair, refuel, rehydrate.

Repair

Muscles get damaged during exercise. That's how they get stronger. Protein is an important nutrient to assist the repair process. Examples of protein-rich foods include meat, chicken, fish, eggs, legumes (chickpeas, beans, lentils), tofu and tempeh. Protein is also found in dairy foods such as milk and yoghurt. You want to have a good quality protein meal within 1 hour of finishing training. Grabbing a high-protein yoghurt, two eggs, or a glass of milk can get the repair started.

Refuel

During exercise you expend energy. Post-training you now need to replenish energy so the protein can go to the muscles. Carbohydrates are what you need for this job. Carbohydrate-rich foods include breads and cereals, fruit, and starchy vegetables. So adding a banana to your yoghurt, toast to the eggs, or Milo to the milk will provide carbohydrates after training.

Rehydrate

Exercise and high-intensity training induce sweating, so it's extremely important to keep hydrated during and after training. Dehydration impacts your concentration, speed, and ability to perform well. It also slows recovery. Drink plenty of fluids post-training, carry a bottle with you and keep sipping. Sports drinks are not needed post-exercise. Plain water is a great rehydration solution.

The 4th R: rest

Make sure you're giving your body sufficient rest, both by getting good quality sleep at night (8-10 hours) and by having 1-2 days off per week. Muscles rebuild and recover at rest, so by resting, you're actually allowing your body to get stronger, faster and more powerful, ready for the next game.

By covering all four Rs, you'll get the most out of your training. How much of each is dependent on your body, your training load (all sporting activities need to be considered) and other factors in your life. If you're hitting the 4Rs and still struggling, see a Sports Dietitian to refine your nutrition and identify other strategies to assist your performance.