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).
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.
Download our Fuelling Fitness for Netball brochure HERE
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
The Ultimate Recovery Snack
Recovery nutrition encompasses a range of physiological processes that include:
Replacing the muscle and liver glycogen (carbohydrate) stores
Replacing the fluid and electrolytes lost in sweat
Manufacturing new muscle protein and cellular components that are part of repair and adaptation to exercise
Enabling the immune system to face the challenges caused by exercise
Recovery nutrition is part of overall good nutrition to optimise the desired metabolic adaptation to each exercise session i.e. training or competition. Recovery nutrition should be matched to the physiological demands of each individual training session and the goals of the individual athlete.
Almonds for Sport
Almonds provide a wide range of nutrients that help to keep the body healthy for sport; a small handful per day will help meet needs. Almonds provide a source of protein, as well as the antioxidant vitamin E. Almonds contain healthy monounsaturated fats and fibre. Almonds also contain other important vitamins and minerals such as potassium, magnesium, iron, phosphorous and riboflavin (vitamin B2).
In the immediate post exercise period, athletes are encouraged to consume a carbohydrate rich meal that provides at least 1g carbohydrates per kg body weight within the first hour of finishing a training session or competition. This is important, as during this time rates of glycogen synthesis are greatest. This is of particular importance if the next training session is within 8 hours.
If the training session is close to the next snack or meal time this would be part of the recovery process. The type of food chosen would take into consideration the individual athlete’s daily carbohydrate and energy requirements, gastric comfort and food availability.
A fluid deficit incurred during training or competition session has the potential to impact negatively on the performance of an athlete during subsequent training or competition sessions.
Athletes should aim to consume 125-150% of their estimated fluid losses within the next 4-6 hrs after they finish of their training session. The addition of sodium to a drink or with food taken as part of recovery will reduce urinary losses and preserve thirst therefore enhancing fluid balance.
The type of fluid used needs to take into consideration the length of time until next session, the degree of fluid deficit, taste preferences, daily energy requirements and other recovery goals.
Muscle Repair and Building
Both prolonged and high intensity exercise causes a substantial breakdown of muscle protein. During the recovery phase there is decreased catabolism and a gradual increase in the anabolic processes of muscle tissue. Early intake of a source of protein in the first hour after exercise promotes the increase in protein resynthesis.
The quantity of protein needed to maximise this adaptation to exercise is 15-25g of high quality protein. If carbohydrate is added to the post exercise meal or snack, this will aid adaptation by decreasing the amount of muscle protein breakdown.
The immune system is suppressed by intensive training. This may place athletes at increased susceptibility to infectious illness at this time. Evidence indicates the most promising nutritional immune protectors include adequate carbohydrate before, during and after high intensity exercise. Other nutrients that have been proposed as immune protectors include Vitamin C and E, glutamine and zinc.
Including Almonds as part of recovery
Ways in which almonds could help meet the goals of recovery are:
• Salted almonds and fluids enhancing rehydration
• As part of a snack providing a source of protein to enhance muscle repair and building
• As a source of Vitamin E for the immune system
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.