Diet plays an important role in the life of an equestrian. This is true whether you ride Western or English, do dressage, show jumping, endurance riding, rodeo or simply hop on your equine partner for a weekend trail ride or some work in the arena. Some dietary recommendations are as true for riders as the general population, and some relate more specifically to the demands of the equestrian lifestyle.
General Dietary Recommendations
The equestrian world has its own set of standards and norms, but new dietary recommendations provide a template that can help anyone stay healthy, whether she's a rider or not. The U.S. Department of Agriculture has released a new version of the food pyramid. No longer a pyramid but a round plate divided into simple food groups, the My Plate diet plan makes several recommendations: Enjoy your food, but eat less; avoid oversized portions; make half your plate fruits and vegetables; make at least half your grains whole grains; switch to fat-free or low-fat 1 percent milk; compare sodium in foods like soup, bread, and frozen meals, and choose the foods with lower numbers; and drink water instead of sugary drinks. The My Plate recommendations build off the U.S. Department of Health and Human Services 2010 Dietary Recommendations.
Equestrians Are Working Out
When you ride, your body is doing far more than may be apparent to the casual observer. If you are riding with correct posture, your muscles are activated from the crown of your head to your toes. Every rider has heard the instructor's mantra: Keep your head up, shoulders back, watch your legs, pay attention to your seat... To work with your horse your thighs, calves, back, neck, shoulders and arms all work together, with most of your power coming from your core. In short, riding is a workout, so you should eat like you're doing one.
Dietary Considerations for Equestrians
If you ride regularly, it may help to think of yourself as an athlete. Athletes typically require more energy and water than people who aren't as active. Energy comes from calories. The 2010 Dietary Guidelines recommend different calorie intakes, depending on your level of physical activity, either moderate or active. Moderate is akin to walking one to three miles a day, while active is akin to walking over three miles. About 2,000 calories are recommended for women who are moderately active. About 2,600 calories are recommended for men who are moderately active. For women who are more active, about 2,200 calories are recommended. About 3,000 calories are recommended for men who are more active. These are estimates, and more particular recommendations can be found in the 2010 Dietary Guidelines.
The number of calories you burn depends on the intensity of your riding. According to the Health Status website's calories-burned estimator, a 160-lb. person who rides a horse for an hour burns 182 calories. Trotting for an hour burns 470 calories. Doing more rigorous activity on your horse over the course of an hour, like jumping, trotting and galloping constitutes the highest level of physical activity.
In addition to keeping calories in mind, you should stay hydrated. Based on Mayo Clinic guidelines, you should drink 1 to 3 cups of water before riding. Drink at regular intervals while you're riding and continue drinking water after you're done.
Stay a Healthy Rider
If you are going out for a long trail ride or will otherwise be unable to pause while riding, make sure you have water with you. As noted, riding is a workout, so it may also be wise to take healthy snacks to keep your energy level up. It's easy to focus solely on your mount, losing track of your own needs. If you eat healthy, stay hydrated and look to your doctor or nutrition expert for personalized wellness information you'll have what your body needs to remain an overall healthy rider.
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