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Diet for netball - Top level performances require smart nutrition - that’s why VIS netballers Liz Watson and Kate Moloney choose fish for protien and Omega-3. - Supported by WSNet's HerMoJo programme

Getting ready for a match? It’s often the last 15 mins that winners win . . . or is it when losers lose? Sometimes you just run out of energy in those closing minutes. Could it be the fuel you’re using? Even before you start playing big competitions it’s worth getting the right fuel for a match or tournament.

Before – Avoid eating big meals within 2 hours of exercise. For an effective pre-game snack, try fruit, low fi bre carbs or cereal bars.

During – between quarters, on the subs bench or at half time, top up with a couple of Jelly Babies for fast releasing energy.

After – your body will be crying out for carbs, protein and fl uids so plan to eat something within 30 mins. Sometimes you feel less hungry then, so a yogurt, glass of semiskimmed milk or a sandwich is perfect. You can take it as soon as you come off the pitch, perhaps with a banana. A more structured, yet light, refuel might be an omelette with juice or water. 

Find your NETBALLMoJo

WSNet HerMoJo programme supports the INF Creating Choices with NETBALLMoJo - more info:

• WSNet's work in Africa - HERE
• International Netball Federation - #CreatingChoices programme - HERE
• NETBALLMoJo - written by key contributors around the world is designed to help girls overcome many of the issues they face in both western and 'third world' communities starting out in netball. 
• Order you copy here - www.wsnet.co.uk/netballmojo

International – we’re currently working to get NETBALLMoJo translated (into Zulu, Xhosa, Swahili etc.) and digitised. Keen to work with UK NGBs and International Federations to help get the ‘Empowerment through Sport’ message across. Digital editions can be distributed virtually free (e.g. 50 Rupees) and delivered directly, circumventing local (often misogynistic) prejudices – we believe that gives WSNet a unique momentum that can really change the lives of girls in both western and 'third world' countries. If you can help please email paul.r@wsnet.co.uk with your interest.

Background to Women’s Sports Network
Is a self-funded, cooperative network of groups and individuals working independently as associates and part-time volunteers. It is a not-for-profit community approaching one hundred thousand worldwide. Crystallising the issues & coordinating opportunities around WomenSport & Fitness by working in partnership with commercial/NGBs/educational/Charity organisations to raise the profile of WomenSport & SportsWomen. Advocating better access to Sport/FITNess, alleviating gender-bias and empowering women & girls through sport & fitness in their everyday lives.

Follow @WSNTVi on Twitter for updates on ALL WSN-TV On-Screen programmes.