Nutrition and Supplements for Horseback Riders: Fuel, Iron and Safe Choices

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Lunch at the barn is often a granola bar eaten one-handed while holding a horse for the farrier, and dinner is whatever’s left after the horses are fed. Riders spend a lot of thought on what goes in the feed bucket and very little on their own plate. The honest truth about rider nutrition: there’s not much research specific to equestrians, the basics matter far more than any powder, and a few things (enough food, iron, vitamin D) deserve real attention. Here’s the short version, for juniors, amateurs, college riders and professionals alike.

General information, not medical or nutrition advice. Talk to a doctor or registered sports dietitian before starting any supplement, especially if you’re pregnant, take medication, or have a health condition. More on the sport at our horseback riding hub.

Eat for the horses you ride

A 2023 review of rider physiology and nutrition in Nutrients scales daily carbohydrate (your main fuel) to how many horses you ride and how hard:

Your day	Carbohydrate per kg of body weight
Light: recreational riding, lunging, off-horse training or rest days	3–5 g
Moderate: one or more horses in light to medium work, flatwork	5–7 g
High: several horses in medium to heavy work, jumping or polo practice	7–10 g
Very high: several horses in heavy work, multi-class or multi-day competition, endurance, eventing	10 g or more

For protein, the review cites 1.2–2.2 g per kg a day, spread over four to six meals and snacks of roughly 25–40 g, with more during heavy training or injury. In real food, that means a carbohydrate (rice, pasta, potatoes, bread, oats, fruit) and a protein (eggs, dairy, meat, fish, beans, tofu) at every meal, plus vegetables. The review also urges riders not to skip meals. For show-day timing, see our show day page; for after riding, riding recovery.

Barn-proof food ideas: keep a small cooler or tack-trunk stash with things that survive heat and dust: peanut butter sandwiches, bananas and apples, trail mix, pretzels, cheese sticks, yogurt cups, jerky, shelf-stable chocolate milk and a big water bottle. If you ride before work or school, eat something small first, even just toast or a banana, rather than riding on an empty stomach.

Under-fueling and weight pressure

Equestrian sport has a history of pressure to look a certain way in the ring, on top of long days of riding and barn work. The review warns that this combination puts riders at risk of under-fueling, relative energy deficiency in sport (REDs) and disordered eating. Warning signs include constant tiredness, frequent illness or injuries, missed or irregular periods, and anxiety around food. If that sounds familiar, for yourself or a young rider you coach, talk to a doctor or sports dietitian. Eating enough is part of riding safely: a tired, underfed rider has slower reactions and weaker balance.

Three nutrients riders should watch

• Iron. Most riders are women, and female athletes have the highest risk of iron deficiency. The review recommends checking iron status at least once a year. Iron-rich foods (red meat, beans, lentils, leafy greens, fortified cereals) absorb better with vitamin C. Don’t take iron supplements without a blood test and a doctor’s advice; too much is harmful.
• Vitamin D. Indoor arenas, winter and long sleeves, gloves and helmets cut sun exposure, and most vitamin D comes from sunlight. The review suggests blood testing, so any supplement is appropriate and safe. Ask your doctor.
• Calcium. With vitamin D, it supports bone health, which matters in a sport where falls happen. Dairy, fortified plant milks, canned fish with bones and leafy greens are good sources.

Supplements: the honest answer

The 2023 review says plainly that it’s too early to recommend specific sports supplements for riders, because there’s so little equestrian research, and points riders to the general evidence reviewed by the Australian Institute of Sport and the IOC. Its approach is “food first, but not always food only”: a supplement can fill a gap (a diagnosed deficiency, or protein when you can’t get a meal), but it doesn’t replace food. A few practical points:

• Protein powder is a convenience, not a must. Thorne Whey Protein Isolate has 21 g of protein per scoop and is NSF Certified for Sport.
• A multivitamin is a backstop for riders who eat little or skip food groups. Klean Athlete Klean Multivitamin is NSF Certified for Sport, has 1,000 IU of vitamin D3 per serving and lists no iron.
• Electrolytes help on hot show days; Skratch Labs Hydration has 400 mg of sodium and some carbohydrate per serving. Check with your doctor if you have high blood pressure, heart or kidney problems, or follow a low-sodium diet.
• Omega-3s and concussion: some researchers, including the review’s authors, are interested in omega-3s (from oily fish) for brain health after concussion. The evidence is early, and nothing you eat prevents a concussion. A certified helmet does far more; see riding injuries.
• Caffeine isn’t for everyone (sensitivity, heart conditions, pregnancy). If you use it, check the caffeine per serving on the label, and don’t stack energy drinks with pre-workouts on a show day.

Testing and anti-doping

Horses aren’t the only ones drug-tested. The FEI, equestrian sport’s international federation, is a signatory of the World Anti-Doping Code, and its anti-doping rules for human athletes apply to riders at all levels of FEI competition, with testing in and out of competition. The FEI warns that supplements can contain prohibited substances that aren’t on the label. USADA advises that no supplement is risk-free and recommends products with NSF Certified for Sport certification. Even at local shows where nobody tests you, a third-party certified product is a sensible filter for quality. Compare options in our guides to the best protein powder for athletes, best multivitamin for athletes and best electrolyte powder, or see how team sports approach it on soccer nutrition.

Rider nutrition: FAQs

How many calories does horseback riding burn?

It varies too much for one number: a walk on the trail and a cross-country round (where heart rates reach 150–185 beats per minute) are very different. That’s why the rider nutrition review scales carbohydrate to the number of horses and the type of work, from 3–5 g per kg on light days to 10 g or more on heavy competition days.

Do riders need supplements?

Most don’t, if they eat enough. Researchers say it’s too early to recommend specific supplements for riders. Iron and vitamin D are worth testing, and any supplement you choose should ideally be third-party certified, such as NSF Certified for Sport.

Are riders drug-tested?

Riders in FEI competition are covered by the FEI’s anti-doping rules for human athletes, which follow the World Anti-Doping Code and include testing in and out of competition. Supplements can contain prohibited substances not listed on the label.

Should riders diet to make weight?

Not without professional help. Under-fueling raises the risk of REDs and disordered eating and leaves you with less energy and balance in the saddle. Talk to a doctor or sports dietitian before any weight change.