Unpopular Opinion: Eat To Improve Your Riding

By Natalie Gavi, Registered Dietitian Nutritionist

Weight. This number on the scale tells us so little about our health, and yet it holds so much power. That very number is the center of so many complicated discussions and controversy, even among health professionals.

The topic of weight is that much more complicated in equestrian sport. This never-ending pursuit of hitting an arbitrary goal number is the root of so many issues. One of which is a problem that isn’t recognized or talked about in our sport – I’ll get into this shortly.

We are so lucky to have a sport where our teammates are selfless, hardworking athletes that will literally jump mountains for us. Fortunately, they don’t care what we look like. They don’t care what our hair looks like when we get to the barn, or that we woke up with a new pimple, or that we have bags under our eyes. They also don’t care whether we live in larger or smaller bodies. They care that we’re balanced, not yanking on their mouths while we ride, and that they’re treated well. Oh, and that we arrive with treats in our pockets.

With that said, telling a rider to lose weight for the sake of their horse, which is the main argument I’ve heard thus far, is SO not helpful. In fact, it can be super counterproductive and often leads to riders underfueling.

Why does this really matter? Not eating enough can increase a rider’s risk of developing a syndrome called Relative Energy Deficiency in Sport, or RED-S. This is a result of not providing the body with the energy it needs to maintain optimal health and performance. It can occur from either intentional OR unintentional inadequate calorie (aka energy) intake.

Underfueling can result in: fatigue, impaired strength and balance in the saddle, increased risk of falls and potential injuries, lack of focus, impaired concentration, nutrient deficiencies, impaired bone health, decreased metabolism, hormonal abnormalities, and altered immune function increasing the likelihood of respiratory and gastrointestinal illnesses. It can also trigger disordered eating behaviors and even eating disorders. Needless to say, any and all of this will negatively affect rider health and athletic performance, ultimately having a domino effect onto the horse.

Instead of using food to manipulate weight, riders can benefit from thinking about food and nutrition from another perspective: as a performance-enhancing tool. Here are five ways you can start to shift your mindset and use food and nutrition to improve your rides.

Don’t skip meals.

This sounds super simple but can go a long way. Try to avoid going longer 3-4 hours without eating. If a full meal isn’t possible due to riding back-to-back horses or constantly being on the go, stay fueled with snacks. Some ideas include: trail mix and fruit, veggies with hummus, toast and peanut butter, or peanut butter and a banana.

Stay hydrated.

This simple strategy tends to be easier said than done. Research shows that even mild dehydration can worsen athletic performance, reduce ability to concentrate, and increase anxiety and fatigue.

Eat balanced meals.

This includes eating a combination of carbohydrates, protein, color (fruits/veggies), and healthy fats during meals.

Stop restricting.

Much easier said than done, but this can be successfully done with the guidance of a dietitian. Believe it or not, all foods fit into a healthy diet. Even delicious cookies, cake and ice cream that has been demonized has its place. Restricting only fuels the vicious restrict, binge, guilt, restrict cycle.

Listen to your body.

When your stomach is rumbling, if you feel a headache coming on, if your focus declines, etc., that is your body’s way of telling you it needs fuel. Don’t ignore that feeling! Honor your hunger and provide your body with the fuel it’s asking for.

We are so fortunate to have access to one of the most powerful tools that can be used to improve both our riding and health: food and proper nutrition. It’s time for a paradigm shift within the equestrian community. Instead of focusing on weight, let’s start treating riders like the athletes we are and focus on eating to fuel and optimize performance instead.

At the end of the day, you wouldn’t underfuel your horse and expect them to perform their best, so you shouldn’t expect that from yourself either.