Recovery Nutrition for Netball: The 4 Rs Every Player Should Know

There's plenty of information about what to eat before and during exercise, but what about after? Does it really matter? Yes, it absolutely does. Prioritise your recovery nutrition and you'll be stronger and faster, and you won't hit that post-training slump.

So what are the basics? We sum up recovery nutrition with three Rs: repair, refuel and rehydrate. Then there's a fourth that's just as important: rest.

Repair: protein after training

Muscles get damaged during exercise. That's how they get stronger. Protein helps with the repair process. Protein-rich foods include meat, chicken, fish, eggs, legumes (chickpeas, beans and lentils), tofu and tempeh, plus dairy foods such as milk and yoghurt.

Aim for a good-quality protein meal within an hour of finishing training. A high-protein yoghurt, two eggs or a glass of milk can get the repair started.

Refuel: carbohydrates to replace energy

You use energy when you exercise, so after training you need to replenish it so the protein can do its job in your muscles. Carbohydrates are what you need here. Carb-rich foods include breads and cereals, fruit and starchy vegetables.

Easy combinations: add a banana to your yoghurt, toast to your eggs, or Milo to your milk.

Rehydrate: water is enough

Exercise and high-intensity training make you sweat, so it's extremely important to stay hydrated during and after training. Dehydration affects your concentration, your speed and your ability to perform well, and it slows recovery.

Drink plenty of fluids after training, carry a bottle and keep sipping. You don't need sports drinks after exercise. Plain water is a great way to rehydrate.

The 4th R: rest

Give your body enough rest, with good-quality sleep each night (8–10 hours) and one to two days off each week. Your muscles rebuild and recover when you rest, so resting is how your body gets stronger, faster and more powerful, ready for the next game.

Getting the balance right

Cover all four Rs and you'll get the most out of your training. How much of each you need depends on your body, your training load (count all your sports, not just netball) and everything else going on in your life. If you're hitting the four Rs and still struggling, see a Sports Dietitian to refine your nutrition and find other strategies to help your performance.

Related reading: Netball recovery: a sports physio's perspective, on why sleep and refuelling matter more than ice baths and gadgets.

Want to make the most of the training you're recovering from? Find CC Netball's one-on-one, small group and Video Game Analysis programs at ccnetball.com.

Written by Caitlyn Strachan

Caitlyn Strachan is a former Australian Diamond, triple ANZ Championship premiership player and founder of CC Netball.