Riding Against The Grain

Equestrian Diet & Gym Training That Works

As equestrians, we often put our horses’ nutrition and fitness at the top of the list—but what about ours?

At Riding Against the Grain, I believe that being an athlete in the saddle means being one outside of it too. It’s not just about riding well—it’s about moving better, feeling stronger, and fueling our bodies for both barn days and competition weekends.

The Equestrian Diet: Fuel for Focus, Strength, and Stamina

Equestrian sports demand a unique combo of endurance, strength, and mental clarity. Whether you’re riding dressage, show jumping, eventing, or trail, here’s what should be on your plate:

1. Prioritize Protein

Muscles matter—especially when you’re riding multiple horses or stacking hay. Think lean meats, Greek yogurt, eggs, tofu, or protein shakes post-ride.

2. Don’t Fear Carbs

Carbs = energy. Focus on complex carbs like oats, quinoa, brown rice, and sweet potatoes. These fuel long barn days and keep your blood sugar steady.

3. Hydration is Half the Battle

Too often, we’re dehydrated before we even get in the saddle. Carry a reusable water bottle, consider electrolytes on hot days, and watch the caffeine overload.

4. Smart Snacking

Keep snacks on hand that don’t melt in your tack trunk: trail mix, protein bars, beef jerky, or dried fruit. They’re perfect between rides or on show days.

5. Pre-Ride & Post-Ride Meals

• Pre-ride: A banana and almond butter, or toast with eggs.

• Post-ride: Replenish with protein and carbs—like grilled chicken and rice, or a smoothie with spinach, banana, and protein powder.

Gym Workouts That Complement Riding

Riding is a full-body sport—so your off-the-horse training should be too. Here’s what I focus on at the gym to stay strong, balanced, and injury-free:

1. Core is Queen

Planks, Russian twists, cable chops—your core is your base of support in the saddle.

2. Glutes & Hamstrings

Squats, deadlifts, and lunges help build the strength and symmetry needed for a balanced seat.

3. Back & Shoulders

A strong upper body helps with posture, rein control, and preventing fatigue. Think rows, face pulls, and lat pulldowns.

4. Mobility Matters

I stretch every day. Hip openers, hamstring stretches, and shoulder mobility work help me stay supple and pain-free.

5. Cardio Counts

Even if you’re riding daily, add cardio a couple of times a week to boost endurance. I rotate between cycling, running, and circuit training.

Final Thoughts

Being a rider means being an athlete. And to ride against the grain—to challenge norms, push boundaries, and ride your best—you have to take care of the rider just as well as the horse.

Your body is your most important piece of tack. Treat it like it matters—because it does.

We spend so much time dialing in our horse’s nutrition, conditioning, and recovery—but how often do we give our own routines that same attention?

If you want to ride stronger, recover faster, and stay in the game long-term, your own fitness and nutrition have to matter just as much. Here’s how I approach eating and training like the athlete this sport demands.

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Eat Like You Train (Because You Do)

Whether it’s a long barn day, a quiet schooling session, or a full-on show weekend, your food needs to fuel you—not slow you down.

Daily Nutrition Blueprint:

Breakfast (Pre-Ride Fuel):

• Option 1: Overnight oats with chia seeds, almond milk, banana, and peanut butter

• Option 2: Scrambled eggs with spinach and a slice of whole-grain toast

• On-the-go: Protein bar and a banana with black coffee or matcha

Lunch (Post-Ride Recovery):

• Grilled chicken wrap with avocado, mixed greens, and hummus

• Quinoa bowl with roasted veggies, hard-boiled eggs, and tahini dressing

• Turkey sandwich on sprouted bread + apple + handful of almonds

Snacks (In the Tack Trunk or Truck):

• RX Bars or Epic Bars

• Trail mix (almonds, cashews, dried cranberries, dark chocolate chips)

• Greek yogurt with honey + granola (if you have a cooler bag)

• Beef jerky and coconut water

Dinner (Recovery & Reset):

• Salmon with roasted sweet potatoes and steamed broccoli

• Stir fry with tofu, brown rice, and loads of veggies

• Grass-fed beef tacos with corn tortillas, avocado, and a lime slaw

Hydration Hack:

Start your day with a full glass of water + electrolyte tab. Refill often—especially if you’re sweating through rides, mucking stalls, or working out later.