What to eat after netball directly affects how quickly you recover and how you'll perform in your next match or training session. Research on female netball athletes shows that impaired recovery is significantly associated with increased injury and illness - making post-match nutrition a crucial part of staying match-fit.
Netball involves repeated jumping, sprinting, and sudden direction changes that deplete muscle glycogen while causing muscle damage that needs repairing. Getting your recovery nutrition right is especially important during tournament weekends or intensive training blocks.
The Recovery Priority
Research on 536 female netball athletes found that impaired recovery was significantly associated with increased injury and illness. Your post-match priorities: rehydrate immediately, consume carbohydrates to restore glycogen, and include protein for muscle repair. How you recover today determines how you perform tomorrow.
Why Post-Netball Recovery Matters
After netball, your body needs to:
- Restore glycogen: Repeated explosive movements drain muscle fuel stores
- Repair muscle: Jumping and landing cause significant muscle damage
- Rehydrate: Indoor courts can be warm, causing substantial fluid loss
- Reduce inflammation: Repeated impacts and direction changes stress joints
- Support immune function: Poor recovery increases illness risk
Best Foods After Netball
Immediately After (Within 30 mins)
Quick Recovery Options
- Organic chocolate milk - The carb-to-protein ratio aids recovery (check the label - avoid versions full of additives)
- Greek yoghurt with banana, or clean protein shake - Fast protein plus carbs
- Greek yoghurt with fruit - Protein and carbs, refreshing post-match
- Recovery bar - Convenient between tournament games
- Smoothie with Greek yoghurt or clean protein powder - Hydrating and easy on the stomach
Full Recovery Meal (Within 2 hours)
Complete Post-Match Meals
- Chicken stir-fry with rice - Balanced protein and carbs, plenty of vegetables
- Salmon with sweet potato - Protein, carbs, omega-3s for inflammation
- Pasta with bolognese sauce - Classic post-match meal, carb-focused
- Burrito bowl - Rice, beans, protein, easy to customise
- Fish and chips - Sometimes a team meal together helps recovery too
Protein for Netball Recovery
Repeated jumping and landing causes significant muscle damage. Adequate protein intake supports repair:
- Post-match target: 20-40g protein within 2 hours
- Daily requirement: 1.4-1.8g per kg body weight for regular players
- Distribution: Spread across 4-5 meals rather than one large intake
- Best sources: Lean meats, fish, eggs, dairy, legumes
Carbohydrate Restoration
Netball's explosive efforts deplete muscle glycogen. Replenishment is essential:
- Target: 1.0-1.2g carbs per kg body weight in first hours
- Continue: High carb intake throughout the day after matches
- Sources: Rice, pasta, bread, potatoes, fruit
- Tournament days: Aggressive carbohydrate intake between matches
Rehydration After Netball
Indoor courts can be surprisingly warm, causing significant fluid loss:
- Start immediately: Begin drinking as soon as the match ends
- Target: 150% of weight lost (e.g., 1.5L for every 1kg lost)
- Include electrolytes: Sodium, potassium help retain fluid
- Monitor urine: Should be pale yellow within a few hours
- Continue for hours: Full rehydration takes time
Recovery by Situation
After League Match
Standard recovery protocol. Eat within 2 hours, include protein and carbs, rehydrate properly. You typically have a week until your next match.
After Tournament (Multiple Matches)
Eat between matches - small, carb-rich snacks if time is short, proper meals if you have 3+ hours. Keep hydrating throughout. Aggressive recovery is essential for multi-game days.
After Training
Recovery still matters, especially during intensive training blocks. Follow the same principles, adjusted for session intensity.
Evening Matches
Don't skip your recovery meal just because it's late. Eat within 2 hours even if that means eating before bed - your muscles need fuel to recover overnight.
Team Recovery Considerations
Netball is a team sport, and post-match routines often involve the whole squad:
- Team meals: Social recovery matters too - eating together builds team cohesion
- Practical choices: Restaurant or takeaway after matches is fine - choose balanced options
- Individual needs: Some players need more food than others - respect different requirements
- Travel considerations: Bring snacks for the journey home if eating will be delayed
The Bottom Line
Netball depletes glycogen and causes muscle damage through repeated explosive jumps and direction changes. Impaired recovery increases injury and illness risk. Start recovery immediately with fluids and quick carbs, then eat a balanced protein and carb meal within 2 hours. How you eat today determines how you perform - and stay healthy - tomorrow.
