Riding Day Meal Plan. Day 2 (Moderate training day, 2-4 hours)

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1 Riding Day Meal Plan During Riding During Riding (eat soon after training) Supper Day 1 (Hard training day- Riding +10 horses, >5 hours) Natures Path Milled Rice cereal with apple sauce, Greek yogurt and milk/almond milk, or; Oatmeal with fruit, Greek yogurt and milk Banana and/or; Bar (Perfect Foods bar, Luna bar, Clif Mojo bar) Chicken Rice Salad: Combine 1 cup boiled brown rice (or ½ pouch 90-second brown rice), 1 cup cooked diced skinless chicken, ½ cup lettuce, chopped tomato, mushrooms. Banana and/or; Bar (Perfect Foods bar, Luna bar, Clif Mojo bar) Salmon with vegetables and sweet potato Arrowroot biscuits or small ice-cream Day 2 (Moderate training day, 2-4 hours) Fruit and vegetable smoothie (kiwi, banana, spinach, strawberries, milk, whey protein) Pita with Salad and Cottage Cheese: Prepare salad with 1 cup shredded lettuce, 1 tomato (chopped), ½ capsicum (chopped) and 1 stalk celery (chopped). Halve a large wholemeal pita bread, fill with salad and top each half with 2 rounded tablespoons low-fat cottage cheese. Mandarin Whey protein with water Lentil burger Brown rice Spinach salad. Arrowroot biscuits or small ice-cream Day 3 (Easy training/rest day) Fruit and vegetable smoothie (strawberries, blueberries, kale, cranberry juice, whey protein) 1/2 can Chilli Pinto beans on 1 thick slice grainy bread Green salad (1 cup) + Kiwifruit Apple Slow cooked beef and vegetables

2 Two weeks before competition No alcohol, soda, juice or butter. See healthy eating recipes for more meal ideas. This plan can be followed for a few weeks prior to competition. 1 cup Raisin Bran with 1 glass of trim milk, 1 banana (sliced) and 1/3 cup low fat yoghurt OR: ½ cup of muesli with trim milk + 1 orange + 1 slice grain bread with peanut butter Baked Beans on Toast: ½ x400g can baked beans on 1 thick slice grainy bread Green salad (1 cup) + Kiwifruit OR: Chicken Rice Salad: Combine 2/3 cup boiled brown rice (or ½ pouch 90-second brown rice), ½ cup cooked diced skinless chicken, ½ cup lettuce, chopped tomato, mushrooms. Refer to healthy eating recipes

3 One week before competition Smoothie 2 Scoops Whey Protein (EAS or Cytosport are good examples) 1/2 Cup Soy Milk or Rice Dream or Trim milk 1/2 Cup 1 Banana 1/2 Cup Berries Blend together Rice Crackers (x10) Hummus dip 1-2 Glasses 1 Pita Pocket Lean ham or cheese (Edam) or cottage cheese. Unlimited Salad Additions Lettuce, Beetroot, Cucumber, Grated Carrot, Sprouts, etc 1 Tblspn Grainy mustard or Light mayonnaise or Chilli Sauce 1-2 Glasses 1 Piece Fresh Fruit 1-2 Glasses Lean Skinless Chicken Breast x1 1-2 Serves Vegetables (Steamed, Lightly Stir-fried) 1 Glass Tea, small cookie

4 One day before competition Watch the intake of excess fluid, salt and fiber (as per plan) Cornflakes or rice bubbles 1 cup Plus: 1/2 cup trim milk, 1 tbsn canned peaches (not pears) Low fat cereal bar (Fiber One) 2 slices of bread Either one of: 100g Tuna in water 30g cheese or 100g cottage cheese 75g ricotta 100g baked beans 60g lean meat, chicken or turkey Salad (lettuce and tomato) 1 stick of celery or 1 carrot Banana 1 cup cooked rice Vegetables (not including potato) 1 boiled egg 1 cup fruit salad in natural juice

5 Competition Day Meal Plan During the day During the day Supper Extras Competition Day Natures Path Milled Rice cereal with apple sauce, Greek yogurt and milk/almond milk, or; Oatmeal with fruit, Greek yogurt and milk If little appetite: Liquid meal (Ensure, Boost) and a banana Bars (Perfect Foods bar, Luna bar, Clif Mojo bar) If little appetite: Sports drink and water (add Morton Lite Salt, or LoSalt if rider has a tendency to cramp) Include protein (fish, meat, eggs), carbohydrate (pasta, rice, lentils, and potatoes) and vegetables. Bars (Perfect Foods bar, Luna bar, Clif Mojo bar) If little appetite: Sports drink and water (add Morton Lite Salt, or LoSalt if rider has a tendency to cramp) Include protein (fish, meat, eggs), carbohydrate (pasta, rice, lentils, and potatoes) and vegetables. Limit alcohol if riding the following day. Arrowroot biscuits or small ice-cream Include a multivitamin every day, when on the road if appetite is poor

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