By AOIFE LEGGETT

During my time at Cooley Farm, one of Europe’s leading young horse production and sales stables, we welcomed new horses to the barn weekly. Each arrival brought a fresh opportunity to witness the transformative power of high-quality feed. Within a week or two of starting on Red Mills, our preferred feed, the changes were remarkable—their coats began to shine, their colors grew richer, and they carried themselves with newfound energy and a spark in their eyes.

However, feeding the wrong type of feed—such as oats for a horse that didn’t need them—produced noticeable effects almost immediately. Horses became overly energetic or sluggish within days, and overfeeding or underfeeding showed telltale signs within a week. This is why we were meticulous about tailoring each horse’s diet to their unique needs, considering factors like size, age, workload, and temperament.

When I work with riders, I often draw parallels between how we feed our horses and how we should fuel ourselves. Just as we carefully select the right nutrition for horses to support their performance and well-being, we must also be intentional about what we put into our own bodies. High-quality nutrition isn’t just about energy—it’s about repairing muscles, providing essential vitamins and minerals, and optimizing overall health and performance.

Human nutrition, like horse feed, can feel overwhelming due to marketing jargon and misinformation. That’s why my approach focuses on simplifying the essentials—teaching the basics of nutrition so riders can make informed decisions for their health.

In this article, I’ll break down key concepts like calorie balance, macronutrients, and micronutrients, debunk common myths, and share practical tips to help you make choices that best suit your needs and goals. Let’s dive in!

Understanding Macronutrients

Macronutrients are the foundation of nutrition, providing energy (calories) and supporting vital functions:

• Protein: 4 calories per gram
• Carbohydrates: 4 calories per gram
• Fats: 9 calories per gram

Carbohydrates

Carbohydrates are the body’s primary energy source. Common sources include rice, potatoes, pasta, quinoa, bread, cereals, fruits, and vegetables. Cutting out carbs cuts off your main energy supply.

Types of Carbohydrates:

• Simple Carbs: Found in sugar, honey, and refined products like white bread. Quick to digest but can cause energy crashes.
• Complex Carbs: Found in whole grains, vegetables, and legumes. Provide slow, sustained energy and stabilize blood sugar levels.

For riders, carbohydrates are essential for fueling intense physical activity and maintaining focus.

Protein

Protein is crucial for muscle repair, recovery, and satiety. Active individuals should aim for 1.5 grams per kg of body weight daily (e.g., 80 kg = ~120 g protein).

Tips for Increasing Protein Intake:

• Aim for 25–30 grams per meal.
• Include protein-rich snacks like Greek yogurt or protein shakes.
• Prioritize a protein-rich breakfast to help meet daily targets.

Protein also helps with satiety, keeping you fuller for longer, which can support weight management goals.

Fats

Fats provide steady energy and support brain health, hormone regulation, and the absorption of vitamins (A, D, E, K).

Healthy Fat Sources:
Olive oil, avocados, nuts, seeds, and oily fish.

Calorie Density Comparison:

• 10 g olive oil = 90 calories
• 10 g rice = ~35 calories
• 10 g chicken breast = ~15 calories

Despite being calorie-dense, fats are essential for a balanced diet and offer sustained energy and overall health benefits.

Understanding Micronutrients

Micronutrients are the vitamins and minerals your body needs in small amounts for essential functions like energy production, immunity, and bone health.

Key Vitamins:

• Vitamin A: Supports vision, skin health, and immunity (found in carrots, sweet potatoes, leafy greens).
• Vitamin D: Essential for bone health and immunity (commonly supplemented in regions with limited sunlight).
• Vitamin C: Boosts immunity and aids collagen production (found in citrus fruits, bell peppers, strawberries).
• B Vitamins: Aid energy production and brain function (found in whole grains, eggs, leafy greens).

Key Minerals:

• Calcium: Vital for bone health (found in dairy, tofu, fortified plant milks).
• Iron: Necessary for oxygen transport in blood (found in red meat, spinach, legumes).
• Magnesium: Supports muscle function and energy production (found in nuts, seeds, dark chocolate).
• Zinc: Boosts immunity and wound healing (found in meat, shellfish, pumpkin seeds).

A diet rich in colorful fruits and vegetables ensures you get a wide range of vitamins and minerals. Supplements can address deficiencies if needed.

Understanding Calorie Balance

Calorie balance is the relationship between calories consumed and burned, key for managing weight and fitness goals:

• Maintenance: Eating the same calories you burn keeps weight stable.
• Deficit: Eating 200–300 fewer calories leads to gradual weight loss (~0.5–1 lb or 0.2–0.5 kg per week).

Surplus: Eating 200–300 extra calories supports muscle gain with minimal fat gain.

Key Terms:

• BMR (Basal Metabolic Rate): Calories needed for essential functions like breathing and circulation.
• TDEE (Total Daily Energy Expenditure): Total calories burned daily, including BMR, activity, and digestion.
• TEF (Thermic Effect of Food): Calories burned digesting and processing food.
• EAT (Exercise Activity Thermogenesis): Calories burned during structured exercise.

NEAT (Non-Exercise Activity Thermogenesis): Calories burned through daily activities like walking or chores.

Calculating Your Needs

To estimate TDEE:

1. Use an online calculator to find your BMR.
2. Multiply by an activity factor (e.g., sedentary = 1.2, active = 1.5).
3. Adjust for goals:
   • Maintenance: Eat at TDEE.
   • Deficit: Subtract 200–300 calories.
   • Surplus: Add 250–500 calories.

Tracking Food Made Easy

Track your food for a week using tools like MyFitnessPal to understand your habits. Alternatively, try the hand portion method:

• Protein: Palm-sized portion.
• Carbs: Cupped hand.
• Fats: Thumb-sized portion.

This simple method ensures nutrient-dense meals without overwhelming calculations.

Finding What Works for You

Nutrition is personal. For example, intermittent fasting may suit those who don’t feel hungry in the morning but might not work for someone who wakes up ravenous.

Establishing a routine with set meal times and prepping meals in advance ensures a consistent intake of nutrient-dense foods to meet your needs.

Much like equine care, nutrition thrives on attention to detail, consistency, and personalization. By understanding the basics and tailoring your approach to your unique goals, you can fuel yourself for peak performance—just as we do for the horses we care for so diligently.

About the Author
Aoife Leggett is an accredited Mindset and Performance Coach and Breathwork Teacher with over 15 years of experience in the equine industry. She has worked with industry leaders such as Cooley Farm and has traveled across Europe and the USA, supporting riders and competing at an international level.

Passionate about empowering her clients to achieve their full potential while leading happy and healthy lives, Aoife is renowned for her in depth knowledge of the equestrian industry and her ability to help individuals perform consistently, build confidence, and thrive under pressure.

Get in Touch
Email: aoife@threesixtycoaching.ie
Phone: +353 85 163 6590
Website: www.threesixtycoaching.ie
Instagram: @aoifeleggettcoach
TikTok: @aoifeleggettcoach