Are you fueled to perform?

To perform your best, eat a wide variety of foods, focusing on carbohydrates and lean proteins

Equestrians pay very careful attention to their horses' nutrition and hydration needs but sometimes forget they need fuel too! In order to get the most out of yourself as a horseman (both in the saddle and on the ground) your body and brain need plentiful nutrition and hydration. Riding, barn chores, grooming, walking horses out, and teaching are all energy intensive activities that require physical strength and stamina, AND mental focus. Just like you wouldn't expect your horses to perform well on minimal nutrition, you too need essential nutrients, calories, and fluids to perform at your best. Aim for meals that combine carbohydrates and lean proteins, ideally in a ratio of 4:1 / carb:protein. Pack a sandwich for the barn, plenty of drinks with electrolytes, and snacks to keep you fueled throughout the day. Some good snack options are: bananas, granola bars, chocolate milk, drinkable yogurt, mixed nuts, and rolled tortillas with peanut butter and honey. For fluids, aim for 15-30oz of fluid per hour while working around the barn - you'll want to aim for the higher end of that range in the summer months. Be sure to add electrolytes to your fluids - electrolytes keep your fluid balance optimal and also assist in mental focus and alertness. There are plenty of good commercial options available; search for products that have both sodium and potassium and aim for ~500mg of sodium per 1/2-1L of fluids, especially in the summer months.