Do you struggle with the challenge of meeting nutrition demands as rodeo athletes? Do you suffer from low energy or injury?
Rodeo, second to baseball, is the epitome of American values and a fast-growing contact sport. (1) Rodeo athletes experience unique nutrition challenges with frequent road travel, high physical demands, and high risk for brain and bodily injuries. (2)
Nutrition is crucial to support muscle mass, focus, and recovery.
Hi–I’m Jena! I am a sports dietitian in Washington County, Texas, where many rodeo athletes live and train during their time off the road, building strength and recovering from injury with Andrew Shea, PT, DPT, CSCS, Cert. DN at Shea Competitive Edge. Shea says, “Eating right, especially on the road, is tough! This makes it hard to recover between rodeos and keep the body healthy and strong. There are some ways to help, though. Knowing what to get at the quick stop or what’s good from hospitality is really important! The same thought and quality of what is fed to your horses should be given to your diet as well.”
Let’s talk about the energy demands of rodeo athletes, convenience store grocery shopping, event recovery, concussion, and disordered eating.
First, energy (calorie) demands.
Rodeo events require a lot of strength (muscle), power, speed, and agility. Measurement of calorie needs has not been fully researched, and a sports dietitian is your best resource to determine your individual nutrition needs during the competitive season and off-season.
Events such as those listed below involve intervals of high-intensity activity requiring carbohydrates and creatine phosphate, energy sources. (3)
Carbohydrates are the primary energy source during your events when little oxygen is available (anaerobic). Include carbohydrate-rich food sources at every meal and snack. During the competitive season, aim to fill half of your plate with carbohydrate-rich foods.
Luckily, carbohydrate-rich food sources readily accessible to the rodeo athlete include pretzels, crackers, fruit juice, chocolate milk, and granola bars. Try choosing starchy vegetables and whole grains when available at restaurants to increase vitamins, minerals, and overall nutrition quality.
PRO TIP: Baked potatoes and mashed potatoes are a higher source of carbohydrates than french fries.
Creatine is an amino acid found primarily in meat and fish, but it can also be produced in the liver and kidneys and taken as a supplement. Creatine is the quickest energy source in the body for short bursts of activity lasting 10 seconds or less. (4)
Believe it or not, food sources of carbohydrates and creatine can be found when grocery shopping at convenience stores.
Next, let’s talk a little more about what to look for when convenience store grocery shopping.
Convenience store shopping has come a long way, but rodeo athletes do not always have the luxury to stop in larger towns with more options. (Where do you park a camper in a parking lot crowded with vehicles?!?)
The best option is to plan your route ahead of time. If possible, arrange your travel plans to pass through larger towns during less busy times. (This might mean sleeping during the day and traveling through the night.)
If you find yourself lucky enough to pass through a town with a wide variety of food options, stock up!
Larger convenience stores have many healthy options for rodeo athletes.
Examples include whole grain bread (white or wheat), popcorn, pretzels, instant potatoes, boiled eggs, deviled eggs, premade ham or turkey sandwiches, beef jerky, peanuts, sunflower seeds, pistachios, trail mix, refried beans, peanut butter and jelly, canned beans, tuna kits, tuna (canned), V8 juice, protein bars, protein drinks, milk, fresh fruit, fruit juice, Naked fruit smoothies, meat tacos, breakfast tacos, brisket sandwiches, and more!
Planning ahead before leaving home and stocking up on nonperishable foods is also a great way to get started and provide better options until you are able to get settled at your temporary destination. If you’re traveling to Vegas for the NFR, I recommend planning ahead with my NFR Rodeo Nutrition Guide.
Whether you are shopping at convenience stores as you travel or stocking up on groceries before you get on the road, be sure to include the right foods to support recovery from your events.
Protein is crucial for muscle recovery after events or exercise sessions in the off-season. Protein repairs muscle, and carbohydrates “refill” muscles with energy (glycogen).
Protein sources accessible and portable for rodeo athletes include protein drinks, milk, cheese, boiled eggs, beef jerky, and tuna. Eat at least 20 to 30 grams of protein within 30 minutes up to 2 hours after an event.
The following foods contain 20 to 30 grams of protein:
BONUS: Protein foods are also a source of vitamin B12 needed for balance, brain function, and nerve function.
Carbohydrates should be included in recovery if you have another event that same day or the next day. However, if you plan to travel in the days following a competition or have a couple of days between events, carbohydrates do not have to be included in immediate recovery.
PRO TIP: Tuna and sardines are your best bets at the convenience store for a high-quality protein source that supports muscle repair, reduces inflammation, promotes joint health, and protects your brain. Let’s discuss the role of foods and brain protection before and after a brain injury.
Rodeo athletes are at high risk for brain and bodily injury, with little guidance on diagnosis, treatment, and return to play. (2) (5) Rodeo sport culture encourages quick return, and serious long-term brain effects after your rodeo career should be considered.
Symptoms of Concussion
A concussion is an injury to the brain due to a bump, blow, or jolt to the head–or the body. (6) This means that when you are riding a spinner or rank, thrown out the backdoor or freight trained, your brain is shaken against your skull, which bruises your brain.
Omega-3 fatty acids have been shown to have a protective effect on the brain in traumatic brain injury, essentially acting as a “cushion” to the brain. (7) (8)
Tuna* is an excellent source of the omega-3s DHA and EPA, and the amount may vary in different types ranging from 80 mg to 240 mg per 3 oz serving. Other food sources of omega-3 include mackerel, salmon, herring, sardines*, flaxseeds, chia seeds, and walnuts*.
*Look for these foods when you are grocery shopping at convenience stores.
It is always best to consult with a dietitian or your primary healthcare provider before taking a nutrition supplement. If you supplement omega-3s in your diet, choose a triglyceride form with at least 1,000 mg DHA + EPA per soft gel.
Consider omega-3 foods and optimizing your omega-3 index level a top priority for focus, brain health, and brain protection now and after your rodeo career.
Creatine is an energy source for rodeo events, but there is also promising research supporting creatine supplementation and brain health, offering rodeo athletes potential brain injury protection. (10)
If you decide to supplement with creatine, talk to a sports dietitian to discuss if supplementation is appropriate for you, and always choose a product that is NSF Certified for Sport for quality and safety.
Finally, let’s discuss disordered eating, which is common in rodeo sport but often not talked about.
Rodeo is associated with a competitive personality and a need for a high power-to-weight ratio. This makes rodeo athletes vulnerable to disordered eating habits such as vomiting or severe food restriction prior to events.
Disordered eating habits can lead to dehydration and low energy levels resulting in weakness and lack of focus increasing the risk of fatality during events.
Seek help from your doctor or a dietitian if you feel like you struggle with disordered eating.
Nutrition is essential for the rodeo athlete’s performance and health after sport or career. The lifestyle and culture of the sport present many challenges to supporting energy, strength, focus, and health.
Focus on a diet including high-quality carbohydrates and protein at every meal with an emphasis on fats rich in omega-3.
Consult a dietitian to create a portable nutrition plan to support your rodeo performance and brain health.
Jena founded Victorem Performance Nutrition to help endurance athletes define and achieve their own brand of victory. Over the course of 15 years, she has partnered with hundreds of athletes by leveraging data-informed custom nutrition plans and non-restrictive nutritional counseling.
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