When it comes to performing at your best–whether on the netball court, in the gym, or just powering through your day–what you put on your plate can make all the difference to your performance. Meet Teigan O'Shannassy, an NSW Swifts netballer and Associate Nutritionist, who knows firsthand how fuelling right can take your game (and recovery) to the next level.
From smart snack hacks to pre-game fuel, Teigan's down-to-earth advice is exactly what every athlete–or anyone who loves to move–needs to hear. We sat down with her to get the inside scoop on how to eat for performance without sacrificing the joy of good food. Ready to fuel up? Let's dive in.
1. What sparked your passion for nutrition and the importance of fuelling your body for sport and recovery?
"I've always been a bit of a foodie–my family loved growing their own veggies, and meals were a big part of our lives," says Teigan.
"Then, growing up in sport, I saw how much nutrition could impact performance. That mix of loving food and wanting to be at my best is what led me to become a nutritionist."
2. How does nutrition impact your performance, and what nutrients are most important for young athletes?
"For me, nutrition has become such a key part of performance. I think it's something that can be underestimated, especially when you're younger. But as I've learned more–both through my degree and my own experience as an athlete–I've realised how much of a difference it really makes," says Teigan.
"It's not just about eating healthy, it's about knowing what works for your body. What works for me might not work for a teammate and figuring that out has been so important."
"For young athletes, nutrition is so important–especially making sure you're actually eating enough before training or games. It's easy to overlook, but if you go into a session low on energy, it can really affect your performance, and you might not even realise why. Something simple and easy to digest but high in carbohydrates, like a banana, dried fruit, or a cereal bar–can make a big difference."
"It's also about figuring out what works best for your body. The sooner you understand what makes you feel good and helps you perform, the better off you'll be as you progress in your sport," she says.
3. What does your recovery routine look like, including post-training and sleep nutrition?
"Recovery's a massive part of our routine–especially when we're backing it up the next day," says Teigan.
"After a tough session, our go-to is usually to jump in the ice bath, and then straight into some quick recovery nutrition. Between court and gym, we've only got about 30 minutes, so it's all about easy-to-digest carbs–maybe a muesli bar, or some dates–just something to refuel without feeling heavy."
"Then after gym or the full training day, I'll have a protein shake or something similar to kickstart that muscle recovery. I usually bring my lunch too, so on the drive home I'll have something balanced–like rice, veggies, and a protein source."
"I always aim to include carbs, protein, and healthy fats to help the body recover properly. The key is not waiting too long after training. You want to get that recovery going straight away, so your body's ready to go again the next day."
"I hate going to bed hungry," she adds. "So I always make sure I've had a balanced dinner that ticks all the boxes for recovery. That means including complex carbohydrates, lean protein, healthy fats, and lots of colour–veggies! This kind of meal helps support my energy levels overnight and gives my body the nutrients it needs to rest, repair, and recover while I sleep."
4. How do you fuel your body before a big game or tough training session?
"Fuelling properly before a game or tough session is so important, especially when nerves hit and you don't feel like eating," explains Teigan.
"I try to keep it simple with foods I enjoy that are easy to digest–something high in carbs like a cereal bar, dried fruit, or even a smoothie. For me, crumpets with peanut 'butter' and honey are a go-to, plus a coffee for that caffeine boost. I steer clear of high-fibre or heavy meals too close to training since they take longer to digest."
"On game day, I'm a big fan of pasta the night before or a bagel with eggs and avocado a couple of hours out. I also love dates for a quick hit of energy when I'm not super hungry," she says.
Teigan emphasises that one of the simplest yet most effective ways to stay properly fuelled is being prepared. "Whether that's packing snacks in my netball bag or making sure I've got my training-day lunchbox sorted. At the end of the day, nutrition is one of those one-per-centers that can really impact performance."
5. How important is timing around meals for performance and recovery?
"So important–it can be the make or break of a great performance," explains Teigan.
"Just like knowing which foods suit your body best, finding a pre-training snack that makes you feel energised is key. What works for me might be different from what works for my teammates, but I know that simple carbohydrates help fuel me, keep my gut happy, and give me the energy I need to perform."
"Skipping a pre-workout meal or snack can also mean you go into a session under-fuelled, which puts your body at risk of injury, poor performance and reduced recovery benefits, as well as adding extra stress to your body," she says.
"Post-workout nutrition is just as crucial. Hitting your protein and carbohydrate needs after a session helps kickstart recovery–whether that's muscle repair or just restoring your energy. You'll feel better the next day and be ready to go again."
6. What's one piece of nutrition advice you wish you'd known when you were younger?
"One piece of nutrition advice I wish I'd known when I was younger is to stop comparing myself and my nutrition to others. Growing up, I'd look at what other players were eating before training and wonder why it didn't work the same for me. But nutrition is so individual–what fuels one person might not work for another," she says.
"I think learning that earlier would have taken a lot of pressure off. At the end of the day, it's about finding what works for you and enjoying food while fuelling your body for both sport and life."
Quick Tips from Teigan
Go-To Snack on the Go:
"One of my favourite snacks is protein yoghurt. It's easy to grab, high in protein, and I'll usually pair it with something like popcorn or a nut-based protein bar. If I've got five minutes at home, I'll throw the yoghurt in a bowl with some berries or fruit, and sometimes even mix in popcorn. It sounds a bit odd, but the sweet and salty combo actually works really well."
Hydration Advice:
"Hydration is super important, and it's really about taking responsibility for yourself–like checking the colour of your urine to see if you need more water. We're told to drink a glass of water first thing in the morning, and sometimes we do urine tests in netball to keep track.
Water is usually enough, especially if you're eating well and getting electrolytes from food. But if you're struggling to drink enough, adding something like electrolytes can help. Staying on top of hydration is just as important as nutrition when it comes to playing your best."
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