Why rider nutrition is important
“Our diet also plays a role in our performance in the saddle…”
Why as riders it is important to think about our nutrition
Having a good baseline of fitness in the saddle is important for all equestrians, no matter the discipline, but our diet also plays a role in our performance in the saddle.
The daily chores involved with keeping horses and the riding itself may feel like you are doing enough exercise to not have to worry about our nutrition, but what if we understood a little more about what we need to help us perform at our best.
Riders are often so busy trying to fit our horses around our 9-5 jobs that we often neglect our diets and grab whatever is quick and easy yet we will spend hours researching the best supplements and feeds for our four legged team mates, often opting for whatever’s popular at the minute with little understanding of the true purpose of them. What if we put the same amount of consideration into our own nutrition?
“Planning your nutrition on the build up to a show can affect your performance in the saddle… ”
Macronutrients and their roles
Macronutrients are essential nutrients the body needs in large quantities to remain healthy. They provide the body with energy, help prevent disease, and allow the body to function correctly. There are three main macronutrients:
Carbohydrate -
Arguably the most discussed macronutrient of them all with a negative reputation but carbohydrate plays so many positive roles in the body. Carbs are a preferred source of energy for several body tissues, and the primary energy source for the brain. The body can break carbs down into glucose, which moves from the bloodstream into the body’s cells and allows them to function.
Carbohydrates are important for muscle contraction during intense exercise. Even at rest, carbohydrates enable the body to perform vital functions such as maintaining body temperature, keeping the heart beating, and digesting food.
Carbohydrates can be broken down into two categories- simple and complex carbs.
Simple carbs are also known as sugars, and include glucose, dextrose and lactose. They digest quickly and can be used for energy or stored in the liver or muscles for use. Simple carbs have a bad reputation, but they can be useful. If you’re getting ready for a workout or competition or even just need a quick burst of energy, a dose of quick digesting carb like dextrose can be ideal. Exercise that lasts longer than two hours, such as marathon training, requires sources of simple carbs (like energy gels or dextrose) to keep muscles replenished. While our body needs all types of carbohydrates, some higher sugar foods have limited health benefits and should generally be avoided in higher amounts. Examples of foods high in simple carbs include:
.Packaged baked goods, cookies, biscuits.
.Sweetened fruit-flavoured drinks
.Cakes
.Fizzy drinks
Complex carbohydrates are larger chains of simple sugars, fibre, and starches. These larger molecules digest more slowly into glucose and raise blood sugar more slowly. They provide energy over time and are generally more filling than simple carbs. Complex carbohydrates often occur in nutrient-dense, plant-based foods like fruits, vegetables and grains. They also contain high levels of vitamins and minerals that are good for our health.
Complex carbohydrates are also key for recovery after a workout. They help to get protein into the muscles for recovery, and are crucial for replenishing stored carbs burned during exercise. A carbohydrate source within two hours of exercise can help restore your muscles glucose levels.
Examples of complex carbohydrates include:
.Rice
.Beans
.Oats
.Potatoes
.Bananas
Protein -
Consists of long chains of compounds called amino acids. These play an essential role in the growth, development, repair, and maintenance of body tissues.
Protein is present in every body cell, and adequate protein intake is important for keeping the muscles, bones and tissues healthy. It is used to rebuild your muscles after exercise, and crucial for growth and healing of all of our bodily tissues. Protein also plays a vital role in many bodily processes, such as aiding the immune system, biochemical reactions, and providing structure and support for cells. It also takes us longer to digest protein than carbohydrates, leaving us feeling more satisfied after eating them.
Examples of foods that are high in protein include:
-meats
-fish
-eggs
-milk
-nuts
Fats -
Fats are an important part of the diet that can also provide the body with energy. While some types of dietary fats may be healthier than others, they are an essential part of the diet and play a role in hormone production, cell growth, energy storage, and the absorption of important vitamins. Fat digests very slowly, making it very satiating and good at limiting hunger. Fats can also be broken down for energy where carbohydrates aren’t available.
Examples of foods high in fat include:
-olive oil
-avocado
-cheese
-nuts and seeds
Micronutrients-
Micronutrients are one of the major groups of nutrients your body needs. They include vitamins and minerals.
Vitamins are necessary for energy production, immune function, blood clotting, and other functions. Meanwhile, minerals play an important role in growth, bone health, fluid balance and several other processes.
The term micronutrients is used to describe vitamins and minerals in general.
Planning your nutrition for the build up, during and after a show can really affect your performance in the saddle.It will make all the difference in your energy levels, recovery time, gut health and concentration levels.
For more information join the Core Rider Fitness Members site to learn more as well as some meal plan ideas for both the lead up, during and after a show.
A balanced diet plays a role in becoming a balanced rider.
Help ease those competition nerves and feel more confident in your white breeches.
Contact me about programs to help give you and your horse a more balanced ride!
X Lucy
