Food & Diet
What a Netball Player consumes before, during and after playing is important
for comfort and performance during the game. While eating soon before
exercise doesn't provide the bulk of the fuel needed for the activity,
it can prevent the distracting symptoms of hunger during exercise. The
major source of fuel for active muscles is carbohydrate which gets stored
in the muscles as glycogen in the days before exercise. This is one reason
that the post-exercise meal is critical to recovery and being ready for
the next exercise session.
When To Eat
Playing on a full stomach is not ideal. Food that remains in your stomach
during an game may cause stomach upset, nausea, and cramping. To make
sure you have enough energy, yet reduce stomach discomfort, you should
allow a meal to fully digest before the start of the game. This generally
takes 1 to 4 hours, depending upon what and how much you've eaten. Everyone
is a bit different, and you should experiment prior to game to determine
what works best for you.
If you have an early morning Game, it's best to get up early enough to
eat your pre-match meal. If not, you should try to eat or drink something
easily digestible about 20 to 30 minutes before the game. The closer you
are to the time of your game, the less you should eat. You can have a
liquid meal closer to your game than a solid meal because your stomach
digests liquids faster.
What To Eat
Because glucose is the preferred energy source for most exercise, a pre-game
meal should include foods that are high in carbohydrates and easy to digest.
This include foods such as pasta, fruits, breads, energy bars and drinks.
Planning
Planning is essential if you are competing in an all-day event, such as
playing & umpiring or tournaments. Consider the time of your game,
the amount of your meal and the energy required. Also, be aware of the
amount of fluid you consume. You should plan ahead and prepare meals and
snacks that you have tried before and know will sit well with you. Do
not experiment with something new on your game day.
Suggested Pre-Exercise Foods
Eating before exercise is something only the player can determine based
upon experience, but some general guidelines include eating a solid meal
4 hours before game or training, a snack or a high carbohydrate energy
drink 2 to 3 hours before exercise, and fluid replacement (sports drink)
1 hour before exercise.
1 hour or less before Playing or Training
* fruit or vegetable juice such as orange, tomato, or V-8, and/or
* fresh fruit such as apples, watermelon, peaches, grapes, or oranges
and/or
* Energy gels
* up to 1 & a half cups of a sports drink.
2 to 3 hours before Playing or Training
* fresh fruit
* fruit or vegetable juices
* bread, bagels
* low-fat yogurt
* sports drink
3 to 4 hours before Playing or Training
* fresh fruit
* fruit or vegetable juices
* bread, bagels
* pasta with tomato sauce
* baked potatoes
* energy bar
* cereal with low-fat milk
* low-fat yogurt
* toast/bread with limited peanut butter, lean meat, or low-fat cheese
* 30 oz of a sports drink
Sugar and Performance
If you are an endurance player, evidence suggests that eating some sugar
(like energy bars, some types of candy bars, or sports drinks) 35 to 40
minutes before a game may provide energy (glucose) to your exercising
muscles when your other energy stores have dropped to low levels. However,
you should experiment with such strategies before your game because some
people do not perform well after a blood glucose spike.
Caffeine and Performance
Caffeine acts as a stimulant on the central nervous system. It had been
thought to boost endurance by stimulating a greater use of fat for energy,
and thereby reserving glycogen in the muscles. Research, however, doesn't
support that theory. When caffeine improves endurance, it does so by acting
as a stimulant.
Caffeine can have serious side effects for some people. Those who are
very sensitive to its effects may experience nausea, muscle tremors, and
headaches. Too much caffeine is a diuretic, and can result in dehydration,
which decreases performance.
Foods to Avoid Before Exercise
Any foods with a lot of fat can be very difficult and slow to digest and
remain in the stomach a long time. They also will pull blood into the
stomach to aid in digestion, which can cause cramping and discomfort.
Meats, doughnuts, fries, potato chips, and candy bars should be avoided
in a pre-exercise meal.
Keep in mind that everyone is a bit different and what works for you
may not work for your teammate or training partner. Factor in individual
preferences and favorite foods, and an eating plan is a highly individualize
thing.
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