Published April 2024

Concierge Medical: Nutritional tips for competition days

As supporters of the 2024 Cotswold Cup series, Concierge Medical promotes health and wellbeing within equestrian sport. Competing in an equestrian one-day event demands much preparation for both horse and rider. Proper nutrition is key to optimising performance, as each phase places unique demands on the body and mind. Here’s a quick guide of what to eat before and during these events.

Preparing for the big day:

Leading up to the event, amid the hustle and bustle of preparation, riders often overlook their own nutritional needs. It’s essential to keep focused on hydration and nourishment. The night before, hydrating well and preparing a nutritious meal in advance will help to ensure you’re adequately and quickly fuelled for the busy day ahead.

Ideal pre-event meal options include:

  • Complex carbs like brown rice, sweet potatoes, and whole grains for sustained energy.
  • Lean proteins such as grilled chicken, fish, or tofu to support muscle function.
  • Healthy fats from nuts, avocados, and olive oil to aid nutrient absorption and provide ongoing energy release.

At the event:

Anyone who has evented understands that nutrition can be a challenge on the day of the event, with many riders struggling to eat anything at all.

We advise trying to get a quick early breakfast such as whole grain toast with peanut butter and banana, or instead pre-prepare something for the journey. Easily digestible and transportable snacks like smoothies with oats and fruit, or bite-sized bagels with a lean protein filling are a great option for getting some fuel while on the move.

Try to avoid sugary drinks or foods high in saturated fats (as tempting as the burger van is), and go for nutrient-rich options like dark-coloured fruits and vegetables to help boost vitality and performance throughout the day.

Post-competition care:

After the event, especially if it has been a hot day, focus on rehydration. Once home and the unpacking is done, refuel with a balanced meal containing a mix of carbohydrates and protein. Try to avoid overeating, especially if you couldn’t eat much during the competition, something small and balanced will help your body recover while you unwind.

At Concierge Medical, we understand the demands of competitive sport and are dedicated to supporting athletes throughout their journey. As part of our commitment to the equestrian community and in celebration of the 2024 Cotswold Cup series, we are delighted to offer participants and their direct families their first month of membership with Concierge Medical completely free of charge.

About Concierge Medical:

Concierge Medical is the leading home-visiting private GP service, providing medical services to our members across the Cotswolds and Warwickshire since 2013. Our members enjoy personal continuity of care, direct access to their GP, no limits on the length or frequency of consultations. Because we understand the importance of speaking to a doctor when it really matters, our 24/7 urgent advice line provides peace of mind every day of the year.

We will always advocate the best personal treatment that you require, should you need an onward referral we will work tirelessly to find the best options that are available either locally or nationally. We’ll help you take control of your health and support you through the journey.

To find out more, visit our website, or simply give us a call. Our practice line: 01451 600900, our practice website: