Fuelling Fitness for Netball

Netball is one of the most popular participation sports in Australia, played by over one million people nation wide

Netball games are played in 4 x 15 minute quarters with 7 players on the court at one time. Aerobic and anaerobic energy systems used with competitive and elite players requiring a combination of endurance, strength, speed, agility and skill.

Training sessions may range from 1 session/week to 1-2 sessions/day for elite competitors! These training sessions may cover individual ball skills and shooting, team strategies, weights, running/sprints.

No matter what level you play, providing your body with the right fuel is essential to get the best out of your game.

Netball is a great sport with competitions for people of all ages and standards. For more information, go to www.netball.asn.au
For more great sports nutrition information visit www.sportsdietitians.com

Bianca Chatfield -
Member of the Australian Netball Team
& Almond Ambassador

Almonds for Netball

Almonds are packed full of goodness and will help keep your body healthy for netball. Almonds contain healthy monounsaturated fats and fibre, making them good for your heart; protein which is great for recovery; the antioxidant vitamin E and other important vitamins and minerals such as potassium, magnesium, iron, phosphorous and riboflavin (vitamin B2).

Here are some tips to help you get the most out of your game


A healthy, balanced diet with plenty of fresh fruits,
vegetables, almonds, wholegrain breads and cereals, legumes,
lean meat/chicken fish and dairy foods.


With a carbohydrate based meal 2-4hrs before your game
plus plenty of fluid.


With a snack such as yoghurt & almonds, sandwich or fruit
1-2hrs before your game.


Your game hydrated and replace fluids at each break and
after the game (water or sports drinks).


By consuming fluid and a combination of carbs and protein
within 1 hour of finishing your game such as dried fruit and almonds or a muesli bar.


Snacks and fluids with you at all times as food available at
venues may not be appropriate. Almonds are a perfect choice!
Try mixed with dried fruit, added to fruit muffins, or simply on
their own with a piece of fruit.