Fueling for Success: The Importance of Nutrition Before a 3-Day Netball Tournament

When preparing for a 3-day netball tournament, it’s not just your training that matters — your nutrition plays a massive role in your performance, endurance, and recovery. Over three days of back-to-back games, your body is put under considerable physical stress. The right fuel can be the difference between fading on Day 2 and finishing strong on Day 3.

1. Build Your Base Early

In the week leading up to the tournament, start focusing on balanced meals packed with complex carbohydrates (like brown rice, oats, and wholemeal pasta), lean proteins (chicken, eggs, tofu), and healthy fats (avocados, nuts, olive oil). These provide long-lasting energy and help repair muscles during rest periods.

Hydration is also key. Aim for at least 2–3 litres of water a day in the lead-up. Proper hydration helps regulate body temperature, improves muscle function, and reduces fatigue.

2. Game Day Fuel

Start each day of the tournament with a solid breakfast — think oats with fruit, eggs on toast, or a smoothie with protein and carbs. Avoid heavy or greasy foods which can slow you down.

Between games, snack smart: bananas, muesli bars, trail mix, rice cakes with peanut butter, or yoghurt. These are easy on the stomach and give you quick-release energy.

Post-game recovery meals are crucial. Within an hour of finishing a game, aim for a mix of protein and carbs — a chicken wrap, protein shake and fruit, or tuna and crackers. This helps refuel muscles and reduce soreness for the next match.

3. Don’t Forget the Recovery

At night, refuel with hearty but balanced dinners — grilled protein, sweet potato, and veggies are great choices. Don’t skip meals — recovery nutrition will determine how ready your body feels the next morning.

In Summary:

Think of your body like a high-performance vehicle. The better the fuel, the better it performs. Going into a 3-day netball tournament, nutrition isn’t just important — it’s essential to play strong, recover fast, and finish proud.