You may smirk, but during training days and competition days it is really important to fuel your body in a way that allows it to perform.
After years of reading, and changing her own lifestyle habits, EquiTeam’s Louise Gillings shares her thoughts.
Eating breakfast on the morning of a competition can be the last thing you want to do, especially if the nervous butterflies are creating havoc in your stomach. However, riding requires energy and you can’t be energetic without fuel.
You may read things online about working out after fasting and occasionally low impact exercise after no food is ok, but regularly working out with no fuel in your body can have a detrimental effect on your health and hormones especially if you are female.
This article from Women’s Health – although it is talking about working out regularly for weight loss, it has some interesting points to consider if you regularly work hard riding without food – https://www.womenshealthmag.com/uk/fitness/a41499257/fed-state-exercise/
But, I digress… back to competition day. Whether you are riding a dressage test, a round of show jumps, a XC course or all three in one day, your body is going to need food to keep you going and a bag of jelly babies or a bar of chocolate isn’t the best plan.
We are not saying that jelly babies and chocolate don’t have their place for a quick hit of simple carbohydrates, but you are going to need something with a bit more depth to ride at your best.
The muscles in your body are going to be working hard, the last thing you want is to run out of leg strength coming to the last fence and being unable to keep your horse straight and ride effectively when you need to.
Everyone is different and what works for one person may not work for someone else, it is best to try different options out pre competition day to see how your body reacts. Toast or a bagel and peanut butter has complex carbohydrates and protein, but some people might find that sits a bit heavy in their stomach, or they can’t chew through it with the pre competition dry mouth.
Fruit, granola and yoghurt or overnight oats are both great ideas that you can prepare ahead and eat on the go if you need to. Choose a granola that isn’t too filled with refined sugar, and a full fat natural or Greek yoghurt. If you need a bit of sweetness, honey or maple syrup both work very well. You can make them ahead in a jam jar or a couple of plastic containers, and then eat a little at a time as your butterflies allow.
Protein shakes, pre-made or ones you can blitz up at home are a handy, just check the sugar content and what you need to mix them with. Some are fine with water, others need milk. You can also buy protein yoghurt pouches at most supermarkets. If you are trying to avoid ultra processed foods and sweeteners these are probably not the option for you, although very handy if you are stuck for time as a one off.
There are also lots of recipes for breakfast cookies made with bananas and peanut butter. A lot of the ready made ‘breakfast biscuits’ are full of refined sugar, but if this is all you have time for they are better than eating nothing at all.
Just before and during the day
Bananas are a great idea for an energy boost when eaten 30 – 40minutes before you ride, or longer if you need.
If you are riding several times during the day, Jelly Babies can be ideal for a quick sugar hit between classes, or phases.
Don’t forget the importance of hydration too, remember to take a water bottle with you to keep drinking throughout the day. You don’t expect your horse to compete without a drink of water all day, so don’t neglect yourself too.
Considering what you eat the night before a competition is also sensible, if you are going to be riding a lot more than you would usually in a day, having a cab heavy meal such as pasta the night before can also help the energy levels.
Riding is supposed to be fun, so we aren’t suggesting that you abstain from eating a curry and a few glasses of wine the night before a competition, but if it is a competition that is really important to you, and you want to be feeling and performing at your best, then choosing the sensible route for one night is a good plan.
Planning and preparation is always key, make sure you have everything packed to take with you and allow yourself time to eat in the morning.
Lou
Don’t forget you can find our carefully selected recipes here, and if you are looking for meal plan ideas then have a look here.
