i know from my persoanl training course that water is the best for recovery, and dont just play hard then stop keep walking so the lactic acid build up in your blood can be released just by walking around the court a few times when warming down after a game and stretching is the best way to recovery quickly and less soreness the next day.

hope this helps a little.

ELAM

My 2c worth.

I'd suggest making your smoothie extra watery. You want something which will be light to digest.
You definitely shouldn't go to sleep on a full stomach, so I'd just have as much as feels right.
Take the smoothie with you to have during and immediately after the game.

If you're not planning an active day the next day, then not having a recovery drink straight after the exercise doesn't matter so much and perhaps sleeping on an empty stomach might be more beneficial to allow the body to cleanse/detox and repair/rebuild.

yeah drinking water before eating is critical..hydration is everything!
a netball game..depends on what position we play, full game? how much are we trying..are we trying to rip the ball out of the air and back flip over other players..

perhaps we can just eat more for breakfast the day of a late game..then we get the carbs we need and the time to digest em..

but yeah, a bananas an hour or 2 before going to bed aint gonna be a real issue.

it more depends on if we have a mega day the next day..like some real physical pursuits..then we want to start the day already on top of our carbs..
personally when im out on the road, ideally, i will eat large meals and well before bed to get max digestion and deep sleep. but if i dont for some reason..its no big deal..just go with the flow and keep striving..

missing meals is an issue if we find being raw difficult. i dont recomend people undereat..i recomend the consumption of as much fresh fruit as we can handle. that way we get enough sugar to the brain and have enough volume in the stomach..then we cant be physiologically 'hungry' for something more 'substantial'..  ie or our body isnt screaming for some concentrated calories like rancid nuts or cooked food etc. if the body still screams despite getting enough calories from fruit...then is emotional eating..and that just means we have to stop and feel the emotions arising and let em serve their purpose..

just like driving our car..we dont wait till it runs totally out of fuel..we fill it up.
same with raw..dont wait till your empty and craving any fuel..fill up on fruit and be done with it..

yet as our raw convictions are strengthen'd over time, we can run out of fuel and push ourselves to the fruit shop and not be tempted by any sub par stuff. so initially..if in doubt, fruit it out...ie at first id just give in and say 'oh well this roadhouse didnt have anything raw for me to eat, so i will just eat some cooked vegan..' these days i go without..and remind myself to post food ahead..like the other day i sent 3kg of organic sultanas ahead to this roadhouse called 'hells gate'..cos its gotta be raw or it aint going past this jaw..lol!

i remember doing a 50km solo mountain run up the highest peak in central america..3820m..i collapsed into these shrubs i hit the wall so hard..yet i just had to peel myself up and get to the summit and back down..just get the job done. i collapsed 4.5 hours into the run..yet had another 4 hours to go..and NO food..good thing i was at a fasting camp and knew that the  body can go months without food..so another 4 hours was no big deal..

so next time im out bush and run out of food..i know i can go the distance. cos when the 'why' is strong enough, the 'how' comes instantly..