Preparing for a three-day netball tournament involves more than training and game preparation. Nutrition plays a major role in energy levels, endurance, performance, and recovery. With multiple games across several days, your body is under significant physical stress, so giving it the right fuel can help you stay strong from the opening game through to the final whistle.

1. Build Your Nutrition Base Early

Don’t wait until tournament day to think about your nutrition. In the week leading up to competition, focus on balanced meals that provide plenty of carbohydrates, protein, healthy fats, and fluids.

Good options include:

• Complex carbohydrates: oats, brown rice, wholemeal pasta and potatoes
• Lean proteins: chicken, eggs, fish and tofu
• Healthy fats: avocado, nuts and olive oil
• Fruit and vegetables: for carbohydrates, vitamins and minerals

These foods help provide sustained energy while supporting muscle repair and recovery.

Stay Hydrated

Hydration should also be a priority before the tournament begins. Aim to drink regularly throughout the day rather than trying to catch up immediately before a game.

Your fluid needs will vary depending on factors such as the weather, exercise intensity and how much you sweat. Water is generally a good starting point, while an electrolyte drink may be useful during longer or particularly hot tournament days.

2. Fuel Your Game Days

Start each tournament morning with a nutritious breakfast that combines carbohydrates and protein.

Some simple options include:

• Oats with fruit and yoghurt
• Eggs on toast with fruit
• A smoothie containing fruit, yoghurt or milk and oats
• Wholegrain toast with eggs and a piece of fruit

Avoid experimenting with unfamiliar foods on tournament morning, and be cautious with meals that are particularly heavy, greasy, or difficult for you to digest.

Choose Smart Snacks Between Games

When games are close together, convenient snacks can help maintain your energy without leaving you feeling overly full.

Try options such as:

• Bananas
• Muesli bars
• Trail mix
• Rice cakes
• Yoghurt
• Fruit
• Crackers with peanut butter

Choose foods you’ve already tried during training so you know what your stomach tolerates well.

Refuel After Every Game

Recovery starts as soon as the game finishes. When possible, have a combination of carbohydrates and protein after playing to replenish energy stores and support muscle recovery.

Examples include:

• Chicken and salad wraps
• A protein-rich smoothie with fruit
• Tuna and crackers
• Yoghurt with fruit and oats
• A balanced sandwich

If you have another game later in the day, don’t wait until you’re hungry to start refuelling.

3. Make Recovery a Priority

After a long day of competition, your body needs enough food and fluids to prepare for the next morning.

A balanced dinner could include:

• Grilled chicken, fish or another protein source
• Rice, pasta, potatoes or sweet potato
• Plenty of vegetables
• Water or another suitable fluid

Don’t underestimate the importance of eating enough throughout the tournament. Consistently under-fuelling can leave you feeling tired, affect concentration and make it harder to recover between games.

And remember that sleep is also an important part of recovery. Give yourself enough time to rest and recharge between tournament days.

Final Thought

Think of your body like a high-performance vehicle: the quality and consistency of the fuel you provide can influence how well it performs.

For a three-day netball tournament, nutrition isn’t simply about eating before a game. It’s about creating a strategy that supports energy, hydration, performance and recovery throughout the entire competition.

Fuel well, recover properly, and give yourself the best chance of finishing Day 3 as strongly as you started Day 1.