All equestrians have heard it at least once: “All you do is sit there!” Often misunderstood, equestrians know just how much more is involved in riding horses than “sitting there.” It takes strength, endurance, perseverance, and mental grit. It’s hard work, but it’s always worth it.
This topic is especially close to my heart as an avid and passionate show-jumper. I bought my first horse as an unbroke youngster and I've worked incredibly hard over the years to train him myself and bring him to the point of success.
It's important to me that I maintain my own health, strength, and performance level so I can always give both of my horses my best. I want to improve year over year, move up, and see better results - I can only do this by prioritizing peak physical and mental fitness.
Good nutrition is crucial for consistent success and progress, whether you’re a casual rider or compete at high levels. The good news is that a plant-based diet offers incredible, sustainable energy to keep you going for a 30-minute trail ride or an all-day competition.
Read on to learn more about nutrition for vegan equestrians and how to keep up with your equine partner.
- Riding horses takes more strength and energy than most people think.
- Eating right is the best way to ensure fun and success in the saddle.
- Keeping yourself energized and alert is essential for safety.
Understanding the Nutritional Needs of Equestrians
While all athletes, weightlifters, and gym-goers must focus on fitness and nutrition, the needs and demands of an equestrian are unique. We use our entire body to navigate the world on our horse, with core strength at the center of it all. We must ensure proper nutrition to meet the intense physical demands of riding:
- Engaging in varied activities such as grooming, lifting heavy equipment, and riding, which each rely on different muscle groups.
- Higher Caloric Need. For those riding frequently and intensely, caloric needs will be higher. Plant-based foods tend to be lower in calories, so you should ensure you eat enough and focus on calorie-dense foods. Needs will differ based on length, intensity, and riding frequency.
- Core strength is essential for balancing every aspect of your ride. A protein-rich diet will ensure you always build core strength and maintain muscle.
- Flexibility. Depending on the discipline, many equestrians must put their bodies in various positions, some more natural than others. Flexibility is crucial to maintaining the correct body position without straining muscles and joints.
Building Core Strength Through Nutrition
Equestrians cannot underestimate the importance of core strength. While you should build strength in all areas of the body, focus your nutrition on supporting muscle health, growth, and repair. To do this, consider the following:
- Protein. The vegan diet is rich in protein sources, including lentils, beans, tofu, quinoa, and more. Ensure you consume enough protein every day, and ideally, some with each meal. It’s also crucial to eat a variety of protein sources to ensure you’re getting a complete amino acid profile.
- Healthy Fats. Do not fear fats when they come from the right place. The fats from avocados, nuts, and seeds are essential for optimal muscle function and recovery. The omega-3s are also vital in fighting inflammation.
- Magnesium. Foods like spinach, pumpkin seeds, and black beans are high in magnesium and can help with the constant muscle contraction and relaxation associated with riding.
- Antioxidants. Fruits like blueberries and blackberries are high in antioxidants, which support muscle recovery and reduce soreness. The less sore you are, the better you will perform for your next ride!
While nutrition is at the core of building core strength, the exercises you do are also crucial. While there are plenty of core-building things you can do in the gym, you can also work those abs while you ride - which you're doing anyway! My trainer encourages our whole team to ride without stirrups for at least ten minutes each ride. Especially for those that ride many times each week, your strength and balance will build quickly if you commit to this.
Enhancing Stamina and Endurance
Many riding disciplines require strong stamina and endurance. Whether it’s hours on the trail or a long course of jumps, you must be ready to maintain your strength and balance. This is why it’s crucial for equestrians to adequately fuel themselves before an intense ride. You can build stamina and endurance through regular exercise, but nutrition plays a role, too:
- Carbohydrates. Consuming an adequate amount of carbohydrates before a ride will help sustain your energy and slow muscle fatigue. Whole grains, oats, and brown rice are good sources of complex carbohydrates that digest slowly.
- Timing. Carbs are essential before and after your ride. They help sustain energy and support muscle recovery. For example, a banana and almond butter are great pre-ride snacks, while a whole-grain wrap with hummus and tofu is perfect post-ride.
- Hydration. Hydration is of the utmost importance when you’re out riding, especially if it’s a hot, sunny day. Dehydration can not only hinder performance, but it can become dangerous. Mental sharpness suffers if you become dehydrated while in the saddle and are more prone to costly mistakes. Ensure you always have access to water and consider supplementing it with some electrolytes or amino acids.
Navigating a Long Day of Riding on Little Sleep
We all know that sleep is essential, but sometimes, it’s just not that easy. This is especially true for those who ride competitively—the days are long and the mornings early. Between chores, grooming, course walks, and warm-ups, the days can easily stretch beyond 12 hours.
If you’re running on fumes but must compete, consider these tips:
- Energy-Boosting Snacks. Nuts, seeds, and dried fruit are easy to keep on hand and will give you a little energy boost throughout the day.
- Caffeine. If you need a bigger boost, a small cup of coffee or other caffeine source earlier in the day can help. Be careful not to consume too much, however or you may feel jittery with a crash later in the day.
- Electrolytes. Stay fueled and hydrated with electrolytes throughout the day for more sustained energy.
- Power Naps. We all know that horse shows are their own world, and anything goes. Sleep in the Grand Prix lounge, on a tack box, or in your car! A 10-20 minute power nap can make all the difference. As an avid show jumper, I find power naps can make all the difference in the middle of a long day. It really helps me push through my courses, especially on days when I show both of my horses!
- Stretching. Stretch early in the morning and as much as you can between rides. Staying limber will reduce muscle fatigue and help you maintain stamina.
- Avoid Heavy Meals. While eating for fuel is essential, avoid heavy meals that will weigh you down, especially before riding.
FINAL THOUGHTS
Riding horses is fun and rewarding regardless of your experience level or chosen discipline. However, it also takes both physical and mental strength to do it well. The best thing you can do for yourself and your horse is take care of yourself.
Prioritize proper nutrition and good rest each day while caring for your mental health. You'll steadily grow stronger in the saddle by eating the right foods and focusing on the right muscle groups.
