Any Nutrition buffs here?

       The Horse Forum > The Horse Forum Community > Rider Wellness

Any Nutrition buffs here?

This is a discussion on Any Nutrition buffs here? within the Rider Wellness forums, part of the The Horse Forum Community category

Like Tree1Likes

LinkBack Thread Tools
    05-01-2012, 07:32 PM
Any Nutrition buffs here?

Sooo, I did my first show Sunday. My 45 year old body is still sore two days later. I'm not sure, but I think I pulled every muscle I own. I get that I'm not as young as I used to be, but I seem to be unable to maintain any muscle mass these days. Does anyone know what I can be doing in terms of nutrition to help build and maintain muscle? I a skinny thing and need some meat on me so to speak. I know squat about nutrition and there is tons of conflicting info out there.
Sponsored Links
    05-01-2012, 07:44 PM
If you aren't opposed to dairy, a whey protein shake/drink in the morning and/or after exercise will help you build muscle. Adding greens will help increase your energy/stamina. Try to stay away from too much soy (especially soy protein) as it can cause hormonal problems.
Keeping up on your Omegas (3,6,9) will help you maintain a healthy body as well. There are many great sources for Omegas, mainly from fish and algae, but foods like Chia and Flax can help as well.
Hopefully this helps some. You could contact your Primary Care Physician to do a food journal type thing, so s/he could tell you what you are missing from your diet.
Best of luck to you!
Posted via Mobile Device
    05-01-2012, 08:15 PM
Stupid question. Are they whey protein drinks pre-made? I'm really bad about making an effort regarding fixing healthy foods from scratch.
    05-01-2012, 10:04 PM
The only stupid question is the one that goes unasked! ;)
You might find some pre-made drinks. The pre-made protein drinks I know of use soy. Odwalla and Naked (I believe) make soy protein drinks. If you want whey protein (the most beneficial health-wise), buying a tin of whey protein powder is the way to go. A large one runs about $20 give or take and lasts a month. Mixing with a thicker beverage like coconut juice or the like is tastier than thinner beverages like apple juice or water.

Good luck! :)
Posted via Mobile Device
    05-16-2012, 09:09 PM
If you want to build and maintain muscle, it is pretty essential to get a good dose of protein soon after a muscle building exercise. When I did weight training, the rule was 30 grams within 30 minutes of the workout. I use muscle milk, which comes in both a powder mix form and as a pre-mixed drink that looks kind of like a juice box with a straw to punch through a foil spot in the top.

As for being sore in your muscles, make sure that when you are building muscles, you are building all opposing groups. For example, if you work your abs, work your back just as much, and if you work your quads work your hamstrings, too. Also stretch the muscles daily, just a little bit at a time and without "bouncing" which can tear the fibers.

I know you came asking about nutrition, but I must say, weight training is such a beneficial form of exercise that gets so overlooked by women! It really does help your body stay strong and limber and young feeling. As long as you don't do high resistance/low rep type training, you won't bulk up, contrary to popular belief.

Best of luck!
Meatos likes this.
    05-16-2012, 09:24 PM
Thanks karliejaye. I actually was asking the question in the context of building and keeping muscle. I've noticed the past few years that I rapidly lose any muscle I manage to put on. I spent all winter building up my legs with all sorts of torture exercise, no stirrups, jockey stirrups, etc to the point where I had rock hard legs. Two months later after some lighter riding and it's all gone.

I'm not worried about bulking up at all. The dangers of that are a good 10 years past me. I'll be happy with enough muscle tone to sit the trot and jump safely.

I did buy that whey protein stuff. It's a little wonky tasting, so once that's gone, I'll probably try your stuff and see if it goes down easier.
    05-17-2012, 07:18 PM
Green Broke
It sounds like you really need to up your protein. There are many options out there in powdered form, some of which are awesome. Uping the protien in your meals, even with vegetarian opptions can help. Getting the nessesary vitamins/minerals is very important also, your body can't work right without.
    05-17-2012, 07:37 PM
Stupid question. Can a blood test tell you where you are deficient, or do you just get vague results that don't tell the whole picture?
    05-18-2012, 11:59 AM
Green Broke
It will tell you if you have severe deficiencies, but for more specifics I would go see a nutritionist. My doctor ran blood tests to figure out why my muscles were so tight it was getting uncomfortable and got no results, but someone who specializes in nutrition said I was likely magnesium deficient, a week of taking magnesium and the issue was gone.
    05-23-2012, 06:01 PM
You need to get an adequate amount of high quality protein every day to build muscle. You also need carbohydrates in your diet and enough vitamins. I take a multivitamin every day. I drink a couple of servings of skim milk daily. I eat small servings of low fat meat and lots of fruits and vegetables as well some whole grain bread. The further you get away from premixed, ready made, processed crap the better off you will be. You should be eating natural foods.

Good: broiled fish, steamed broccoli, steamed squash, home made whole wheat rolls, an apple, an orange, skim milk

Bad: Twinkies, Coka Cola, Ramen noodles

Balanced Diet Nutrition - Nutrition, Function, Side Effects - NY Times Health Information

Quick Reply
Please help keep the Horse Forum enjoyable by reporting rude posts.

Register Now

In order to be able to post messages on the The Horse Forum forums, you must first register.

Already have a Horse Forum account?
Members are allowed only one account per person at the Horse Forum, so if you've made an account here in the past you'll need to continue using that account. Please do not create a new account or you may lose access to the Horse Forum. If you need help recovering your existing account, please Contact Us. We'll be glad to help!

New to the Horse Forum?
Please choose a username you will be satisfied with using for the duration of your membership at the Horse Forum. We do not change members' usernames upon request because that would make it difficult for everyone to keep track of who is who on the forum. For that reason, please do not incorporate your horse's name into your username so that you are not stuck with a username related to a horse you may no longer have some day, or use any other username you may no longer identify with or care for in the future.

User Name:
Please enter a password for your user account. Note that passwords are case-sensitive.
Confirm Password:
Email Address
Please enter a valid email address for yourself.
Email Address:


Human Verification

In order to verify that you are a human and not a spam bot, please enter the answer into the following box below based on the instructions contained in the graphic.

Old Thread Warning
This thread is more than 90 days old. When a thread is this old, it is often better to start a new thread rather than post to it. However, If you feel you have something of value to add to this particular thread, you can do so by checking the box below before submitting your post.

Thread Tools

Similar Threads
Thread Thread Starter Forum Replies Last Post
20 years and i learned somthing new.......attn all confo buffs......... jbolt Horse Talk 1 03-29-2012 01:34 PM
Nutrition Blazer1484 Horse Health 3 07-23-2011 12:05 PM
For you color buffs out there..... Indyhorse Horse Breeding 21 02-15-2010 05:57 PM
Nutrition wild_spot Horse Health 0 08-24-2009 02:30 AM
Paso Fino Buffs LoveMyFinny Gaited Horses 1 07-18-2009 02:06 PM

All times are GMT -4. The time now is 12:19 AM.

Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2016, Jelsoft Enterprises Ltd.
Search Engine Friendly URLs by vBSEO 3.6.0