What to eat before netball directly affects your ability to sprint, jump, and change direction for 60 minutes of intense play. Netball is one of the fastest-growing women's sports, yet nutrition research specifically for netballers is surprisingly limited - making it even more important to get your pre-match fuelling right.
Research on elite netball players shows carbohydrate requirements of 3.6-7.0g per kg body mass depending on training load. Getting this balance right means you'll have energy for that crucial fourth-quarter interception.
The Energy Demands
Netball involves repeated explosive movements - jumping, sprinting, sudden direction changes - all within a confined area. Your muscles rely heavily on glycogen stores for these high-intensity bursts. Starting a match with depleted fuel means your final quarter performance will suffer.
Why Pre-Netball Nutrition Matters
Netball places specific demands on your body:
- Explosive movements: Jumping, sprinting, and sudden stops require immediate energy
- Positional constraints: Limited court zones mean intense activity within small areas
- Four quarters: 60 minutes of play with brief breaks between quarters
- Cognitive demands: Reading play, intercepting, and making split-second decisions
- Full-body engagement: Jumping, defending, and shooting stress multiple muscle groups
Pre-Match Meal Timing
When to Eat Before Netball
3-4 hours before: Main pre-match meal with carbohydrates, moderate protein, low fat. Allows complete digestion.
1-2 hours before: Light snack if needed - easily digestible carbs only.
30-60 minutes before: Final top-up only if genuinely hungry. Banana or natural energy bar at most.
During warm-up: Last chance for hydration. No solid food before jumping and sprinting.
Best Foods Before Netball
3-4 Hours Before
Pre-Match Meals
- Pasta with chicken and vegetables - Classic pre-match, carb-focused with protein
- Rice with fish - Easily digestible, balanced nutrition
- Jacket potato with beans - Slow-release carbs, some protein
- Porridge with banana and honey - Ideal for morning matches
- Toast with eggs - Good breakfast option before afternoon games
1-2 Hours Before
Light Pre-Match Snacks
- Banana - Quick energy, potassium for muscle function
- Rice cakes with jam - Light, fast-digesting carbs
- Toast with honey - Simple carbohydrates
- Natural energy bar - Convenient, designed for pre-sport
- Small smoothie - Hydrating, easy to consume
Pre-Match Hydration
Netball involves constant movement in often warm indoor venues. Dehydration impairs both physical and cognitive performance:
- Throughout the day: Drink consistently, don't try to catch up
- 2-3 hours before: 500ml water with your pre-match meal
- 30-60 minutes before: 250-500ml water
- Urine check: Should be pale yellow before you start
- Quarter breaks: Plan to drink during the brief intervals
Carbohydrate Guidelines
Research on elite netball players using doubly labelled water found carbohydrate requirements ranging from 3.6-7.0g per kg body mass:
- Skill-based sessions: 3-5g carbs per kg body weight
- Match days: 5-7g carbs per kg body weight
- Pre-match meal: 1-2g carbs per kg body weight
- Type: Lower fibre options closer to game time
Foods to Avoid Before Netball
- High-fat foods: Slow to digest, can cause discomfort during explosive movement
- Large portions: A full stomach impairs your ability to jump and change direction
- High-fibre foods: GI discomfort during intense activity
- Spicy foods: Risk of reflux during play
- Carbonated drinks: Bloating affects comfort and performance
- New foods: Never experiment on match day
Position-Specific Considerations
Goal Shooter / Goal Attack
Explosive jumping for rebounds and shooting requires readily available fuel. Maximum pre-match carbohydrate loading beneficial.
Centre
Highest running demands - covers the most ground. Excellent glycogen stores and hydration essential.
Wing Attack / Wing Defence
Constant movement within zones. Standard pre-match nutrition with emphasis on sustained energy.
Goal Keeper / Goal Defence
Explosive jumping for interceptions, less continuous running. Focus on power and reaction time.
Training vs Match Day
Regular Training
Standard nutrition 2-3 hours before. Focus on consistent energy throughout the session.
High-Intensity Sessions
Treat like match preparation - ensure adequate glycogen stores for maximal effort.
Tournament Days
Multiple matches require careful planning. Eat after each game, keep it light between matches if time is short.
The Bottom Line
Netball demands explosive power and sustained energy for 60 minutes of intense play. Eat a carbohydrate-rich meal 3-4 hours before, stay hydrated, and avoid anything that might cause stomach discomfort when you're jumping and sprinting. The fourth quarter is where matches are won - don't let poor nutrition let you down.
