Last month at a regional USEF show, a 16-year-old junior rider I coach walked out of the jump-off ring in tears, not because she'd fallen, but because she'd flared a rail at the final 1.35m oxer she'd jumped cleanly three times in practice that week. When we debriefed later, she told me she'd only eaten a plain granola bar 30 minutes before her first round, skipped lunch between classes to braid her horse, and had only sipped one water bottle all day. That same afternoon, her 15-year-old Dutch Warmblood, who'd won the 1.20m division earlier that day, was so stiff he could barely pick up his lead in the lunge line the next morning---his only post-show "meal" had been a bucket of sweet feed and half an apple left over from her snack.
Most riders pour thousands of dollars into training, saddle fittings, and fancy equine supplements, but overlook the single lowest-cost, highest-impact performance hack: a targeted nutrition plan for both themselves and their equine partner. Show jumping is uniquely demanding: short bursts of explosive power, high mental stress, long travel days, and back-to-back classes over 2-3 day show weekends mean both halves of the team need tailored fuel to perform at their best and bounce back fast between rounds. The plans below are simple, practical, and tested with competitive riders and horses at every level, from local schooling shows to national grand prix circuits.
Rider Nutrition: Fuel Your Focus and Reaction Time
Your ability to read a course, react to a spook, and hold a steady position over a 1.50m fence depends entirely on consistent energy and hydration. Skip these steps, and even the best-trained horse can't carry you to a clear round.
1. Pre-Show Prep (1--2 Days Before Your First Class
The goal here is to top off your glycogen stores (the energy your body uses for high-intensity effort) without causing gut distress on show day. Aim for 45-60% of your calories from complex carbs (oats, brown rice, sweet potatoes), 20-25% from lean protein (chicken, fish, tofu, Greek yogurt), and 25-30% from healthy fats (avocado, nuts, olive oil). Cut back on high-fiber foods like beans, broccoli, or cauliflower the day before, which cause bloating and discomfort mid-ride. Drink 2-3L of water a day, and cut back on alcohol and sugary soda, which dehydrate you and drain energy levels. A sample day of meals: grilled chicken with jasmine rice and roasted carrots for dinner, oatmeal with banana and peanut butter for breakfast, apple slices with almond butter for a snack.
2. Pre-Round Fuel (2--3 Hours Before Your First Class
This is the most important meal of your show day, and the one most riders skip to avoid feeling "heavy." You need fast-acting carbs for sustained energy, a small amount of protein, and low fat and fiber to avoid sluggishness or gut cramps mid-round. Ideal options: a plain bagel with jam, a banana, a handful of pretzels, or a low-sugar sports drink with electrolytes. If your class is before 9am and you can't stomach a full meal, have a small snack 1 hour before: a rice cake with honey, 2 Medjool dates, or a small serving of unsweetened applesauce. Skip the large latte on an empty stomach---caffeine without food causes jitters and a mid-round energy crash that kills your focus.
3. In-Show Refuel (Between Classes on Show Days
Most riders skip meals between rounds to fit in braiding, warm-ups, and course walks, but underfueling between classes is the #1 cause of poor performance in later rounds. Aim for a small snack every 2-3 hours, no heavy meals that make you feel sleepy. Pack easy, low-mess options: unsweetened trail mix with dried fruit, low-sugar granola bars, apple slices with single-serve peanut butter packets, or electrolyte chews. Sip water or an electrolyte drink between every round, even if you don't feel thirsty---dehydration reduces reaction time by 10-15%, which is the difference between a clear round and a rail at a tight turn.
4. Post-Round Recovery (Within 30 Minutes of Your Last Class
Replenish your glycogen stores and repair muscle with a 3:1 ratio of carbs to protein. The cheapest, most effective option? Chocolate milk---it has the perfect carb-protein ratio, plus electrolytes to rehydrate. Other quick options: a protein shake with a banana, a turkey sandwich on white bread, or Greek yogurt with granola. If you're staying at the show grounds for a late dinner, prioritize lean protein, complex carbs, and veggies to support overnight recovery for the next day's classes.
Equine Nutrition: Keep Your Partner Fresh and Sound
Your horse's ability to jump cleanly, land softly, and stay focused through a long day of classes depends on consistent, low-stress nutrition that avoids gut upset and energy crashes. Just like riders, horses perform best when their diet is consistent and tailored to show day demands.
1. Pre-Show Prep (1--2 Days Before Arrival
The golden rule here is consistency: never change your horse's diet right before a show, even if you see other riders feeding their horses "show specials." Stick to their regular forage (hay) and grain, and bring enough of their usual hay and grain from home to last the entire show weekend---switching to local hay is one of the most common causes of colic at shows. If it's hot, add a small dose of electrolytes to their grain 1-2 days before the show to support hydration. Avoid extra sugary treats or additional grain the day before, which can cause excess fidgeting in the stall and spookiness in the ring.
2. Pre-Round Fuel (2--3 Hours Before Your First Class
Your horse needs small, high-carb, low-fiber fuel to power explosive jumps without causing gut discomfort during exercise. Aim for 1-2 lbs of their regular sweet feed mixed with a small handful of alfalfa pellets, plus a small carrot or apple as a reward. Never feed a large grain meal within 2 hours of exercise---undigested grain in the gut can cause colic, tying up (a painful muscle cramping condition), or severe discomfort mid-round. Offer small sips of water 1 hour before the round, but limit access to large amounts right before you go in the ring to avoid feeling heavy when jumping.
3. In-Show Refuel (Between Classes on Show Days
A 1200lb warmblood can burn 5-10lbs of body weight during a full day of showing, especially if they're jumping 2+ classes, so frequent small snacks are key. Between rounds, offer low-sugar, high-forage snacks: timothy or orchard grass hay nets, carrot sticks, or small apple slices. Avoid alfalfa hay between classes---its high protein content can make horses hot and fidgety. If it's hot and humid, add electrolytes to their water after each round to replace lost sodium and potassium, and offer small sips of water every 15-20 minutes. Skip molasses cookies or other sugary treats right before a class---they cause a rapid spike in blood sugar followed by a crash mid-round that leads to tired, sloppy jumps.
4. Post-Round Recovery (Within 1 Hour of Their Last Class
Recovery is just as important as pre-round fuel for preventing soreness and tying up the next day. First, prioritize rehydration: offer cool, clean water, and add electrolytes if they sweated heavily. Then offer a small meal of their regular forage plus a ½ portion of their usual grain. For horses doing multiple days of showing, add a recovery supplement with branched-chain amino acids (BCAAs) or a magnesium-based calming aid to their evening meal to support muscle repair and reduce stiffness. Avoid overloading them with new joint or calming supplements right before or during a show---stick to what they're used to to avoid gut upset.
Multi-Day Show Weekend: Keep Both of You Consistent
Two to three day shows are the norm for competitive show jumpers, so consistency across the entire weekend is non-negotiable. For riders: pack pre-portioned snacks for the entire weekend, bring a portable blender if you're staying at the show grounds to make protein shakes, and avoid eating greasy show food for every meal---pack pre-made sandwiches, fruit, and nuts to cut down on sugar and processed foods that cause energy crashes. For horses: bring 20% more hay and grain than you think you'll need, in case of travel delays or extra classes. Pre-portion their daily supplements in labeled bags so you don't forget to give them, and never switch to local feed even if you run out of their regular grain---gut upset can ruin an entire weekend of classes.
4 Common Nutrition Mistakes to Ditch Immediately
- Experimenting with new foods or supplements the week of a show : Stick to what you and your horse are used to for at least 2 weeks before a show to avoid unexpected reactions.
- Skipping meals to avoid feeling heavy : A small, balanced pre-round meal gives you way more sustained energy than riding on an empty stomach, which causes shakiness, poor focus, and low blood sugar crashes mid-round. A 150lb rider needs 2000-2500 calories on show days, and a 1200lb warmblood needs 20-25% more calories on days they jump 2+ courses.
- Relying on caffeine or energy drinks for energy : These cause jitters, energy crashes, and severe dehydration, all of which wreck your reaction time and focus in the ring. Stick to 1 small coffee if you need it, paired with food and water.
- Overfeeding grain to horses before a round : Extra grain causes excess energy, gut discomfort, and increases the risk of colic or tying up during exercise. Stick to small, frequent meals instead of one large grain serving before a class.
I worked with a 17-year-old event rider last summer who was struggling to place in the top 5 at local shows, and her 14-year-old Thoroughbred was always stiff and sore after 2-day events. We found she was skipping breakfast before 8am classes, only eating a protein bar between rounds, and her horse was getting a full grain meal 1 hour before his first class, plus a sugary apple treat right before each jump. We adjusted her routine: she started eating a bagel with peanut butter 2 hours before her first class, packed trail mix and chocolate milk to eat between rounds, and cut back on coffee. For her horse, we switched his pre-round meal to a smaller portion of grain mixed with hay, gave him carrot sticks instead of sugary treats between classes, and added a small recovery mash to his evening meal after each day of showing. At his next 2-day show, he jumped clear in both his stadium rounds, and was fresh and willing the next morning, no stiffness. She placed 2nd overall in the division, and she told me the only thing she changed was their nutrition.
You don't need a fancy custom meal plan or $200 a month in supplements to optimize performance and recovery for show jumping. The best nutritional plans are simple, consistent, and tailored to the unique demands of back-to-back classes, travel, and high-intensity effort. Start small this weekend: pack an extra snack for yourself and a few extra carrots for your horse, and pay attention to how much better you both feel by the end of the day. Show jumping is a partnership---fuel both halves of the team, and the clear rounds will follow.