Part 2: Fuelling female athletes post-pregnancy

Nutrition isn’t one-size-fits-all, especially when it comes to female athletes. Fuelling well is essential not only for performance but also for overall health and recovery post training. At key life stages like puberty, post-pregnancy, and menopause, the body goes through significant hormonal and physical changes that directly impact energy needs, muscle mass, bone health, and recovery. Understanding how to adapt your nutrition during these phases can make all the difference in how you feel, train, and perform. Here are some simple, science-backed tips to help you fuel right at every stage.

FUELLING POST BABY

Supporting healing, energy, and strength for new mums returning to exercise.

1. Fuel up with energy-dense, nutrient-rich meals

Postpartum, especially if you’re breastfeeding or coping with broken sleep, your body’s energy and nutrient needs are significantly increased. To support recovery and optimise your performance as you return to the court, focus on balanced, energy-dense meals that combine complex carbohydrates for sustained energy (such as oats, sweet potato, and whole grains), high-quality protein to promote muscle repair and satiety (like eggs, lean meats, and legumes), and healthy fats to support hormone balance (including avocado, nuts, and olive oil). This nutrient-rich combination helps stabilise energy levels, reduce fatigue, and fuel both your role as a mother and a netball athlete. Think real food, real fuel, easy to prepare, easy to digest, and designed to keep you strong through motherhood and training.

2. Protein supports healing and strength recovery

Following childbirth, protein plays a vital role in tissue repair, muscle recovery,and rebuilding strength, especially important as you return to netball training. Protein is the key nutrient your muscles use to grow, repair, and recover. Aim to include a source of complete protein approximately every four hours throughout the day. This means making protein a staple in all your meals and snacks. Good choices include lean meats, fish, eggs, dairy products, tofu, and legumes. Consistent protein intake helps support your body’s growth and recovery needs and ensures you’re strong and ready to perform at your best.

3. Breast feeding considerations

Breastfeeding athletes have unique nutritional needs to support both performance and milk production. Energy demands are significantly higher, so focusing on nutrient-dense foods such as whole grains, lean proteins, healthy fats, fruits, and vegetables, is essential. Hydration is critical, with a goal of 2.5–3L of fluids daily, increasing around training. Protein needs are elevated to support muscle repair and recovery, ideally spread throughout the day. Key micronutrients like iron, calcium, vitamin D, iodine, and choline should be prioritised through diet or continued postnatal supplementation, Science in Sport supplements such as Vitamin D and Multivitamins can support this. Timing meals around training, fuelling before and refuelling after, can further support energy, recovery, and milk supply.

4. Give yourself grace – your body is healing

Your body has just accomplished something incredible, and it deserves time to heal. Avoid the urge to jump back into restrictive diets or intense training too quickly. Instead, focus on nourishing your body with balanced meals, allowing for adequate rest, and extending the same kindness and patience to yourself that you would offer a teammate. Recovery is not a setback it’s the foundation for a strong, sustainable return to the court.