A dietitian calls this netballer’s diet an ‘excellent mix’, except for this one thing

Teigan O’Shannassy is a netballer with the NSW Swifts. The 26-year-old shares her day on a plate.

6.30am Coffee with soy milk.

7.30am Raspberry yoghurt before physio and our one-hour performance analysis session.

9am Two crumpets with honey and peanut butter.

11.30am A protein drink and a handful of grapes before hitting the gym.

1.30pm Post-training lunch is usually leftovers. Today, it’s tofu curry with turmeric rice and vegies to balance my carbs, protein, fats and colour.

4pm A bowl with protein yoghurt, a handful of sweet-and-salty popcorn, and chocolate-covered chickpeas and raspberries. A cup of decaf tea with cows milk.

6.30pm Three kangaroo sausages with roast potato and pumpkin cooked in olive oil. I also have steamed broccolini, carrots, beans, zucchini, tomato sauce and beetroot relish.

9pm An instant hot chocolate and some berries.

Dr Joanna McMillan says

Top marks for… Great sports nutrition! Your crumpets feature carbs that are digested quickly for energy and keeping the fat low helps the meal leave your stomach more quickly. You’ve nicely spread your protein across the day, improving muscle repair, and a hit of haem iron from the kangaroo sausages is smart as it’s more easily absorbed than plant iron and female athletes are often deficient.

If you keep eating like this you’ll… Fuel your body for training while supporting repair. You have an excellent mix of plant and animal foods, including yoghurt, which provides the calcium essential for maximising bone density by your late 20s.

Why don’t you try… Switching to black rice (a microwavable sachet is fine) to boost fibre and polyphenols, which are key for a healthy gut microbiome. Make a homemade protein smoothie with whole fruits, nuts, seeds, oats, milk and yoghurt rather than relying on ultra-processed commercial drinks.

Teigan O’Shannassy plays for the NSW Swifts. The Suncorp Super Netball Finals series screens on Kayo Sports, Foxtel and Binge.

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