What I Eat and Drink on Competition Day for Steady Energy
Competition mornings used to leave me caught between two bad choices: eating too much before riding and feeling sluggish, or eating almost nothing and running out of energy halfway through the day. Eventing makes that especially awkward because a competition can involve an early start, hours of waiting, several phases, and plenty of walking between the lorry, warm-up arenas, and cross-country course.
With Archie, I have learned that reliable energy comes from ordinary food eaten at sensible times. I do not follow a strict athlete’s diet or weigh every ingredient. I aim for meals and snacks that are familiar, easy to digest, practical to pack, and steady enough to support dressage, show jumping, and cross-country without leaving me either hungry or uncomfortable.
Hydration is part of the same plan. I drink regularly rather than waiting until I feel thirsty, and I make sure I have food available even when the timetable changes. A competition day rarely runs exactly as printed, so having a simple routine matters more than trying to create a perfect menu.
The evening before sets the tone
My competition-day eating begins with the meal before the event. The night before, I prefer something filling but uncomplicated, such as rice with chicken and vegetables, pasta with a tomato-based sauce, or a baked potato with tuna and salad. These meals provide carbohydrate for the next day while still including protein and some fresh food.
I avoid experimenting with rich sauces, very spicy dishes, or an enormous takeaway meal. Those foods might be enjoyable at home, but they can make an early morning uncomfortable. I also try to finish dinner at a reasonable time so that I am not going to bed feeling overly full.
Packing begins in the evening as well. I prepare a cool bag with yoghurt, fruit, sandwiches, oat bars, and drinks. I put a banana and a bottle of water somewhere obvious, because competition mornings are busy enough for small items to disappear beneath gloves, numbers, grooming brushes, and spare clothing.
This preparation helps remove one decision from the morning. I know what I am likely to eat, but I still allow some flexibility depending on my nerves, the weather, and how early I need to leave for the venue.
My competition breakfast is familiar and balanced
If I have time to eat at home, breakfast is usually porridge with a banana and a little honey, or wholegrain toast with peanut butter and a piece of fruit. Both options give me carbohydrates for usable energy, with enough protein or fat to make the meal last longer.
On particularly early starts, I may have a smaller breakfast before leaving and another snack once Archie is settled. A full bowl of porridge at four in the morning is not always appealing, and forcing down a large meal can leave me feeling heavy while plaiting, tacking up, and walking the course.
I have found that breakfast needs to be substantial enough to prevent hunger but not so large that I notice it in the saddle. A useful test is whether I could comfortably walk briskly after eating it. If the answer is no, I make the portion smaller and plan a mid-morning snack.
Coffee is part of my normal routine, but I do not use it as my main energy strategy. One cup with breakfast is usually enough. Too much caffeine can make competition nerves feel like extra adrenaline, especially before dressage, when I want my breathing and concentration to remain calm.
Snacks keep the long gaps manageable
The hardest part of eating at an event is often the timetable. I might finish breakfast early, ride dressage late in the morning, wait for show jumping, and then have cross-country much later. If I wait for clear hunger before eating, I can suddenly become tired, irritable, or distracted.
Small snacks work better than one huge lunch. I usually choose a combination of carbohydrates and a little protein, depending on how close I am to riding. A banana, oat bar, small sandwich, yoghurt pouch, or a few crackers can all be useful. I eat slowly and stop before I feel completely full.
Before riding, I prefer foods that are low in fuss and easy to digest. A banana or plain cereal bar is more appealing than something greasy. If I have several hours before the next phase, I can eat a more complete snack, such as a sandwich with chicken, cheese, or egg.
I also keep emergency food in the lorry. A day at a horse trials can last longer than expected, and nearby food stands may have limited choices or long queues. Having my own supplies means a delayed start does not turn into a skipped meal.
| When | Food or drink I usually choose | Why it works for me |
|---|---|---|
| The night before | Rice, pasta, or a baked potato with protein | Provides a familiar, satisfying evening meal |
| Early breakfast | Porridge with banana or toast with peanut butter | Gives steady carbohydrate without being too heavy |
| Mid-morning | Fruit, yoghurt, or an oat bar | Prevents a long gap between meals |
| Before a phase | Banana, crackers, or a small cereal bar | Quick, simple fuel that is easy to tolerate |
| Between phases | Sandwich, wrap, or yoghurt with fruit | More substantial recovery food |
| After cross-country | Water, a proper meal, and something salty | Replaces fluids and supports recovery |
Drinking regularly matters as much as eating
I start drinking water when I wake up and continue with small amounts throughout the day. Carrying a bottle makes this much easier, because it gives me a visual reminder to take a few sips while I am grooming Archie, waiting near the warm-up, or walking back from a course walk.
I do not wait until I am desperately thirsty. By then, I may already be distracted by a dry mouth, headache, or sluggish feeling. Regular sips are more comfortable than suddenly drinking a large amount just before riding, which can leave me feeling bloated.
On hot days or after a sweaty cross-country round, I may include an electrolyte drink. This is particularly helpful when the weather is warm, the ground is demanding, or I have spent hours outside in riding kit. I choose a drink I have used during training rather than trying an unfamiliar product at a competition.
Water remains my main drink. I am cautious with very sweet drinks because they can be easy to consume quickly and may upset my stomach. I also avoid relying on energy drinks. They are not necessary for my normal eventing day, and the combination of caffeine, sugar, and nerves does not suit me.
Eating around dressage, show jumping, and cross-country
Dressage is often the phase where nerves affect my appetite most. Before riding Archie, I keep food light and familiar. I might eat a banana or a small oat bar an hour or so beforehand, then take a few sips of water while waiting. I do not want to feel full when I am trying to settle my breathing and ride accurately through the test.
After dressage, I usually eat something more substantial if there is a gap before show jumping. A sandwich or wrap is convenient because it can be eaten without much preparation. I may add fruit or yoghurt, particularly if the day is running to schedule and I have enough time to sit down.
Cross-country requires a little more planning because it is physically demanding and usually follows a long period of waiting. I avoid having a large meal immediately before the start. Instead, I use small snacks earlier in the day and have a light top-up when the timing allows. A banana, a few crackers, or half an oat bar can provide energy without making me feel weighed down.
After cross-country, my priorities change. I drink water, eat something more complete, and allow myself to have a proper meal once Archie is cooled down and cared for. Food tastes especially good then, but I still try to eat slowly rather than rushing through a huge portion while standing beside the lorry.
My practical food kit for the lorry
The best competition food is food that survives travel, fits into a cool bag, and can be eaten with one hand if necessary. I pack more than I expect to need because delays are common and appetite can change. Some days I eat everything; other days I barely touch the snacks because the schedule moves quickly.
I separate foods into “soon” and “later” options. Soon foods are things I can eat before or between phases, such as fruit, crackers, oat bars, and small sandwiches. Later foods include yoghurt, cheese, cooked chicken, or anything that needs to stay properly chilled.
My usual kit includes:
- Several bottles of water, with one kept in the lorry shade
- Bananas, apples, or easy-to-eat berries
- Oat bars or plain cereal bars that I have tested at home
- Sandwiches or wraps with a simple filling
- Yoghurt or a small portion of cheese in the cool bag
I also pack tissues, cutlery, and a rubbish bag. That sounds unimportant until a windy showground sends sandwich wrappers across the parking area. Keeping the food organised makes it easier to eat properly instead of grazing on whatever happens to be loose in a pocket.
What I have changed through experience
The biggest change has been learning to eat before I become ravenous. At earlier events, I sometimes became absorbed in grooming Archie, walking courses, or watching the timetable and realised too late that I had not eaten since breakfast. That usually led to a rushed, oversized lunch and an uncomfortable afternoon.
I have also stopped treating competition food as a reward for surviving the day. It is part of preparation, just like checking studs, walking the course, or making sure Archie has enough water. Eating at regular intervals supports concentration as well as physical energy, and both matter when small decisions can affect a test, a fence, or a turn across country.
There is no single perfect eventing meal. My needs are different on a cool autumn day than during a hot summer horse trial, and the timing changes depending on whether Archie and I have a late or early start. Training sessions have helped me learn which foods sit well and which ones are better left at home.
The most dependable approach is simple: familiar breakfast, regular snacks, enough water, and a proper meal when the competition work is finished. That routine gives me one less thing to worry about and helps me stay present with Archie from the first preparation to the final stable check.
I now pack my competition food with the same care I use for my riding kit. Before the next event, I will fill the cool bag, prepare the bottles, and make sure there is enough fuel for both the planned timetable and the inevitable delays. A steady supply of food and drink cannot guarantee a perfect round, but it gives me a much better chance of riding with a clear head and enough energy for every phase.