Riders’ diets What top competitors eat on a daily basis

Treating riders as athletes is becoming common practice. But what does that mean when it comes to nutrition? Martha Terry asks top equestrians across the disciplines

Nico de Boinville jump jockey

“I’M lucky that I have a light frame — I’m 5ft 10in and 10 stone, but if I ate normally I’d probably be 10 and a half.

“I have coffee, with milk and two sugars, and go to the yard, where I’ll have more coffee.

“On the way to the races, I’ll stop at a service station and have another coffee and a granola bar. Throughout the afternoon, I’ll be nibbling on things. The racecourse canteens know our criteria and what we need to keep us ticking over. There are lots of meats and salads, so I’ll snack on bites of chicken. I’ll also drink Lucozade Sport, an isotonic electrolyte drink that I live off when I’m riding.

“I don’t eat much during the day, because you don’t want to ride on a full stomach. I have plenty of energy, though. I’ve chosen to follow a gluten-free diet, because it helps me stick to a healthy regime — it stops me going to McDonalds or eating the wrong thing.

“For supper, I have a good meal of meat, vegetables and salad. It’s rare that I’ll have carbs and I don’t eat puddings. However, I do have a sweet tooth and, on this sort of diet, you need a few treats, so I don’t hold back on the chocolate front.”

“I rarely drink — it doesn’t go with the job — even celebrating a big win. By the end of a day’s racing, you’re so knackered, it’s not what you want. I sound like a total hermit!”

Sam Roberts showing rider

“I ALWAYS have breakfast — Shreddies — and then what I eat depends on the day. I live on Freddo chocolate bars; I buy them by the box.

“I’ll always have an evening meal, but as I’m often on the go from 5am until the evening, lunch is flexible. If I’m at home, I’ll make a sandwich. It’s useful for this job that I can go all day without food. I can eat what I want or not eat at all. Last weekend at a show, I got on the first pony at 7am, and off the last at 6pm. There was no time to sit down and eat, so I had eight Freddos and Coke.

“I find cooking therapeutic in the evenings, doing something unrelated to horses. I love making fish pie, lasagne or shepherd’s pie. But if I’ve been at a show, I’ll make my boyfriend cook or get a takeaway.

“I like puddings and cakes too — I make brownies and flapjacks every week. I eat fruit occasionally and the odd carrot, but I’m not a fan of green vegetables. I eat every type of junk food going, and I love ‘full-fat’ Coke and Ribena. I have a sweet tooth, and I eat Nutella straight out of the pot. I have a 5kg pot on my desk for when I’m doing my entries, and treat myself to some straight off the knife when I’ve done one to help me get through it.

“I’m lucky — I’m about 5ft 3in and a size six to eight. My diet is unhealthy, but I work bloody hard and I have the best lifestyle. I ride from 6am to 8pm, seven days a week, all year.”

George Meyrick polo player

“MY diet is erratic. I’m either training and on it, or it all goes out the window. I do the odd organic or Paleo phase, but usually I just try to eat a balanced, healthy diet.

“Weight is important for me. I’m 6ft and

aim for 77-78kg (12st 3lb), although I’m not ruled by the scales, I can just tell when I’m feeling light, strong and flexible.

“I feel like I’m constantly on a diet. I don’t eat breakfast, and I’m not a coffee or tea drinker, so I just get up and go. I avoid heavy carbs and gluten, so lunch is usually salad or soup. If I’m playing in the afternoon, my lunch will be light, but I’ll always eat something or it’s a long time without food. By 5pm, I’m starving and I’ll eat what I want. I’ll still try to be healthy, though, and not eat ready meals.

“My weakness is going to restaurants as

I’m not a good cook — but I’m good at eating. After a long day, it’s easier to go to a restaurant and, where I live in London, there are plenty of healthy options. There’s a juice bar that sells filthy juices that taste like pondwater for a fortune, and people queue down the road for them, but I’m not sure why I drink them.

“I don’t have a sweet tooth. I never have crisps, sweets or fizzy drinks and I drink alcohol only occasionally, but I eat too much for my natural build. I envy those people who can eat whatever they want and stay skinny.”

Jessica Mendoza showjumper

“I START the day with cereal — Shreddies or Country Crisp — and I drink plenty of water throughout the day. I try not to snack before lunch, but sometimes I’ll help myself to my mum’s healthy mix of nuts with cranberries.

“Whether I’m at home or competing, I’ll always eat lunch by 12, if it’s much later I start to struggle with my concentration, or perhaps I’m just greedy. I prefer a hot meal, like pasta, but if it’s a warm day I’ll have a chicken salad. I like something sweet after, like a Rolo yogurt.

“By 4-5pm, when I start flagging, I usually have some crisps. If there are snacks around

I’ll eat all of them, so I avoid the supermarket.

“In the evening I’ll go out or cook a meal

— I love cooking. It will be some sort of meat and potatoes and something sweet again after, maybe ice cream or chocolate. At shows I’ll always eat out, it’s a perk of the job.

“My weakness is melted Mars bars, mixed with marshmallows and Rice Krispies. I only drink alcohol when I go out — a sweet liqueur with Sprite as I don’t like the taste of alcohol.

“I’m 5ft8 and 9st 7lb and I’m lucky I don’t yet have to watch my weight. Riding six a day seems to be enough for now, but I’ve just turned 22, so perhaps it’s all downhill from here.”

Laura Tomlinson dressage rider

“FOR breakfast I make porridge out of oats, water, banana and almond nut butter, with golden linseed and mango or berries — plus coffee with milk. I also drink a fruit and plantbased vitamin supplement, plus a probiotic — Symprove — and I haven’t picked up any of the kids’ illnesses since I’ve been taking it.

“Lunch is a proper meal as it’s usually with my parents. We’ll have pasta and chicken or fish with veg. My go-to comfort food is pasta, and I probably eat more carbs than protein. I have a sweet tooth, so I’ll have some chocolate or a Hobnob biscuit after lunch, and I find it hard to walk past a chocolate brownie.

“I don’t snack much, but I can’t resist children’s tea at 5.30pm as I’m hungry by then. I’ll have a cup of tea and help them along.

“Supper is a proper, healthy meal. My husband Mark [England polo player] needs to eat a lot, so I’ll always cook for four even if it’s just us two. We like chicken fajitas with guacamole and cheese; and Mark’s good at roasts and barbecues.

“I can’t eat within two hours of competing; I’d feel sick. It’s harder to fuel appropriately away from home, so I make sugar-free granola and take yogurt when we go abroad to avoid the sugar-laden versions in hotels. I also make peanut butter energy balls and have fruit and nuts to snack on to avoid low blood sugar levels. I avoid fast food, but I’ll happily have burger and chips at the pub.

“I’m 5ft6 and 8st 8lb, but I do a lot of exercise and, hopefully, have good genes.”

Matthew wright eventer

“SINCE December, I’ve lost 3½ stone after radically changing my eating habits. I went on a juice diet — cucumber, lettuce, beetroot, courgette or carrot. It’s not as bad as it sounds, but now I’m competing again, I have to eat more normally to have enough energy.

“Now I’m off the full-on diet, breakfast will be two boiled eggs. I’m usually up at 5am, will muck out 14 horses, do the school run and have breakfast at 8.30am. I won’t have anything else before lunch, just an espresso with sugar. When I’m eventing, I can have a cup of coffee and not eat until I get home for a good meal in the evening, especially now I won’t eat crap from service stations — it doesn’t fill you up, so you just eat more.

“Lunch is usually just fruit or a juice, but

I’ll have a sensible evening meal, such as meat, seafood and some carbs, but reduced portions compared to what I used to have. I love lobster or a seafood platter. I don’t eat anything processed or meat from supermarkets — all our meat is from our farm; we have sheep to keep the fields tidy and a few of their lambs go into our freezer for the year. When I’m away competing, I fill my freezer in the lorry with meals I’ve made freshly myself.

“I also drink less. What with the cancer and consequently gaining weight, I was a bit depressed, and dinner didn’t feel the same without a bottle of wine. But I had January and February totally off alcohol, and now I drink in moderation.

“My diet is now controlled, but I do like nice restaurants. I’ll have the eight-course tasting menu and pig out.”

‘My weakness is melted Mars bars with marshmallows’

SHOWJUMPER JESSICA MENDOZA