UCT, like most other netball teams, have a key appreciation for food, whether it’s their ‘padkos’ shenanigans en-route to games, or general eating habits. It may just be that they are sport-players or that were born in a country such as South Africa, where food is almost a religion. One thing that can be agreed on, though, is that netball players need the right stuff and a lot of it!

As UCT vice-captain Fortuna Bagula would agree, a hearty diet and good appetite play a large part of any sportsperson’s lifestyle. Being on the go between practices, games and studies, netball players and other athletes alike, will all agree that keeping a healthy diet can be difficult. Snacking the right way before and after games and practices can be even harder.

Here is a list of the top 10 everyday drinks and foods that UCT netball team recommend. They also have the added benefit of being things one will easily find at home – that won’t break the bank!

Coffee
Coffee does not only have the pro of being an amazing pair to a good old Ouma rusk, but has also been proven to enhance one’s physical performance due to its high caffeine content. For netball players who are required to do a lot of on-court running, this sounds like a good pair-up (but be sure not to have too many cups of joe though, as coffee in excess may lead to bone damage and other health problems).

Steri Stumpie
Yes, this childhood favourite is a great post-performance drink – along with other chocolate milk drinks. Reason being: chocolate milk is good for muscle repair after physical exertion, like a netball game. This is due to its great balance of carbohydrates to protein. So drink up!

Bananas

Bananas are a great pre-game/ pre-practice snack, as they are packed full of potassium and will give netball players the energy they need to perform optimally on court.

Chocoholics come forth
Chocolate (particularly darker varieties) have been proven to aid one’s physical performances, due to the fact that they contain epicatechins, which aid in respiration and ultimately muscle performance.

Tuna
Tuna is not only affordable and great on bread, in salad or tossed with pasta, but is also high in protein and antioxidant-rich in selenium, which will aid in repair of any post-game damage to one’s cells.

Green veg
Incorporating green veg (like broccoli or spinach) into an athlete’s diet, means having an added source of calcium! With all that running and those ball-passes, netball players need added calcium to keep their bones healthy and strong. Many people are not fans of raw veg (which have highest concentration of nutrients), so why not make a green smoothie instead – it’s perfect for an on-the-go lifestyle.

Mushrooms
Many mushroom-types are packed full of vitamin D aka: a ‘happy’ nutrient. Not that UCT players seem to need this added happiness-booster though, they seem to tons of that already!

Tea
The good old hug-in-a-mug, a cup of tea (particularly black tea) is packed full of antioxidants.

Baked beans
We all know that athletes need healthy and strong hearts, so what better food at helping with just this than baked beans. Beans are not only great on toast or paired with good old South African boerewors and mash, but are also great at keeping one’s heart happy. This is due to the fact that they are high in fibre and will, thus prevent heart diseases.

Water
It may be a total cliche, but water is vital for any sport-player. It re-hydrates and keeps the brain performing optimally!

Sometimes the best ways to keep healthy and get the good stuff as an athlete, are often the simplest. So eat and drink up to reach the optimal performance level between netball games and practices – both on and off the court.

By Jessie Leverzencie