Posted: June 8, 2022 at 1:46 am
Half the battle of weight loss is trying to incorporate a healthy diet into your everyday routine. The busier you are throughout the week, the less time you have to make substantial dinners, and then the harder it gets to eat healthy meals. After a busy day, who wants to come home and prep something that could take hours to cook, just so you can be on the path to weight loss?
What if we told you that there were easy meals you could make that wouldn't interfere with your relaxation time? We spoke with The Nutrition Twins, Lyssie Lakatos, RDN, CDN, CFT, and Tammy Lakatos Shames, RDN, CDN, CFT, authors of The Nutrition Twins' Veggie Cure and members of our Medical Expert Board, to help give you ideas on easy dinner recipes for weight loss to make during your busy week.
There's one for each night weeknight, so you can plan! For your morning pick-me-up, take a look at 5 Easy Coffee Recipes for Weight Loss.
"While most burgers aren't great choices when you want to lose body fat, these sweet and savory juicy burgers can be whipped up quickly and are the perfect delicious ending to a stressful day," says The Nutrition Twins.
Each burger is loaded with 27 grams of satisfying protein to help keep you full for hours. Including the balsamic glaze and lettuce wrap, the meal only contains 150 calories.
As for the wild blueberries, The Nutrition Twins call them weight-loss superstars.
"They have the phytonutrient C3G which increases adiponectin to enhance fat burning, while also increasing leptin, to suppress appetite," they say.
If you need more to the meal, go ahead and add a whole wheat bun to replace the lettuce wrap and a heaping side of steamed vegetables to amp up the fiber, antioxidants, and satisfaction even more. This meal will not only be satisfying, but it will still encourage weight loss.
Get the recipe from The Nutrition Twins.
Sign up for our newsletter!
"When you're craving Mexican food, you can whip up this meal in less time than it takes to drive to a Mexican restaurant, and you'll get only a fraction of the calories that you'd get from the restaurant meal," says The Nutrition Twins.
According to The Nutrition Twins, these tacos are low-fat and vegan. Research from the Journal of the American Nutrition Associationshows that eating a low-fat, vegan diet increases weight loss and improves body composition, even more so than a Mediterranean diet. The lentils, avocado, and corn tortillas in this meal all play a part in fighting cravings thanks to their combination of blood-sugar stabilizing protein and fiber.
"Additionally, lentils are an amazing source of slow-digesting carbohydrates that keep you feeling full and satisfied longer than other foods, even reducing calorie intake at your next meal," says The Nutrition Twins. "These tacos also have a whopping 14 grams of fiber, which is 2 grams more than the average American gets in their entire day! Fiber slows digestion and promotes fullness, which research shows may reduce the calories you eat throughout the day."6254a4d1642c605c54bf1cab17d50f1e
Get the recipe from The Nutrition Twins.
Pasta AND a creamy sauce? That sounds too good to be true for a meal to help with weight loss. However, there's a way around it.
"While most people think both pasta and Alfredo are taboo when they're trying to shed pounds, this tasty waistline-friendly version swaps out the cream, packs in blood-sugar stabilizing whole wheat pasta, low-calorie, fiber-loaded veggies, and satisfying protein," say The Nutrition Twins.
According to the Nutrition Twins, the antioxidant-packed cremini mushrooms provide anti-inflammatory benefits that help to protect against obesity. The fiber-rich broccoli fills you up with minimal calories.
"Most importantly, this meal satisfies pasta cravings that can come from feelings of deprivation after avoiding it, and that typically result in giving in to the cravings whole-heartedly and throwing in the towel on healthy eating completely," says The Nutrition Twins.
Get our recipe for Loaded Alfredo Pasta here.
One-pan meals are a great go-to during busy weeks, and this recipe happens to be both easy and healthy.
"Simply toss everything on a sheet pan, roast it, and a low-calorie, satisfying ideal weight loss dinner is served," says The Nutrition Twins.
In just 300 calories, this recipe offers nearly 30 grams of satisfying protein and 8 grams of filling fiber. Adding the slow-digesting brown rice helps satisfies your carb cravings, so you won't be needing an energy "pick-me-up" and sugar an hour later.
The Nutrition Twins suggest that increasing veggie consumption means greater weight loss and greater hunger prevention, and this meal happens to be both veggie and fiber-packed.
They further suggest using the lemon liberally since lemon's polyphenols may help to suppress body fat accumulation and prevent obesity.
Get the recipe from The Nutrition Twins.
Not only can you cook up this Chinese stir-fry recipe faster than you can get your Chinese take-out delivery, but this lightened-up version has less than half the calories of traditional Chinese take-out.
"Packed with the winning combination of 18 grams of protein and 6 grams of fiber for ultimate satisfaction, this meal won't leave you hungry and raiding the pantry for a snack an hour later," says The Nutrition Twins.
In addition, the soy isoflavones found in tofu may help to reduce body fat. Research from NAD shows that broccoli's sulforaphane may help you to lose weight.
Get the recipe from The Nutrition Twins.
Visit link:
5 Easy Weeknight Dinner Recipes for Weight Loss Eat This Not That - Eat This, Not That
Posted: May 20, 2022 at 1:49 am
If you had the power to make your life better in just 30 seconds, would you use it? Well, that power is yours. With the simple push of a button, you can blend up weight loss smoothies that turn your body into a hyper-efficient fat-burning machine. Weight loss smoothies rev up your metabolism, tone and define your muscles, and turn off the genes that contribute to fat storage and a myriad chronic health issues.
All you need is a blender and the perfect weight loss smoothie.
Healthy smoothies for weight loss are made with the right blend of weight loss foods that are scientifically proven to decrease body fat. Some of the common ingredients we include in these smoothies for weight loss are:
When you replace your standard breakfast with a weight loss smoothie, you can lose weight.
On the Zero Belly Smoothies diet, a 39-year-old emergency-response adviser from Katy, Texas, Fred drank Zero Belly Smoothies as part of his weight-loss program. "I noticed results in the first week," he says. "It really was amazing." Fred lost 21 pounds and 5 inches off his waist over the next six weeks.
Ohio's Martha Chesler, 52, who lost 21 pounds and 7 inches off her waist in less than 40 days, had the same experience. "I saw results immediately," she says.
In fact, in our original Zero Belly Test Panel of more than 500 men and women, many lost up to 16 pounds in the first 14 days. Now you can achieve results like these even more quickly with this carefully created, highly effective collection of Zero Belly Smoothies.
Here's just a selection of the amazing weight-loss smoothies you'll find in the book Zero Belly Smoothies!
For this selection, I asked the country's top nutritionists to share with me their favorite weight loss smoothies, keeping the best weight loss foods in mind, and the results are all delicious and nutritious. Pay attention to the protein countsif it's under 25 grams, you don't want them as a meal replacement, but rather paired with a meal.
All recipes serve one unless otherwise indicated.
by Isabel Smith, MS, RD, CDN
"I really love this weight loss smoothie because it tastes super-decadent, but in reality is just loaded with a ton of natural, unprocessed, and healthful ingredients. The cocoa powder is a good source of flavonoids that are both brain and heart-healthy, and also makes the smoothie taste like I've added a ton of chocolate. In addition to the healthy cocoa, this smoothie also has other healthy ingredients like raspberries that are a source of immune-boosting vitamin C, and the spinach that's a source of energizing B vitamins. If I have this smoothie post-workout, I'll also add a plant-based protein like sprouted rice or pea protein to help my muscles recover more quickly."
NUTRITION: (With scoop of protein) 391 calories / 15 g fat / 38 g carbs / 12 g fiber / 12 g sugar / 34 g proteinNUTRITION: (Without scoop of protein) 257 calories / 15 g fat / 32 g carbs / 11 g fiber / 10 g sugar / 8.6 g protein
by Kristin Reisinger, MS, RD, CSSD,founder and owner of IronPlate Studios
"Combining a non-dairy, low-calorie smoothie first thing in the morning with a roughly even portion of high-quality protein and good carbs is a great start to anyone looking to lose weight and be healthy. Starting the day off with a smoothie such as this will pull your body out of it's overnight fasting state, and the carbohydrates from healthy, mixed berries combined with high-quality protein will give you the quick energy and protein uptake your body needs first thing in the morning without being 'too much."
NUTRITION: 230 calories / 2.5 g fat / 20 g carbs / 5 g fiber / 7 g sugar / 26 g protein
by Cassie Bjork, RD, LD of Redefined Weight Loss
"This is my go-to smoothie recipe for weight loss because it contains a balance of protein, fat, and carbs which promote stable blood sugar levels, and in turn, your pancreas can secrete your fat-burning hormone, glucagon! And it's so good, you can drink one every morning and not get sick of it."
NUTRITION: 315 calories / 21 g fat / 26 g carbs / 4 g fiber / 9 g sugar / 14 g protein
by Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames, RD, CDN, CFT, The Nutrition Twins
With such a low protein count, this smoothie wouldn't qualify as a meal replacement, but it does pair well with an omelet, as the nutritionists suggest. Serves 3.
NUTRITION: 58 calories / 0 g fat / 14 g carbs / 3 g fiber / 5 g sugar / 2 g protein
by Jennifer Cassetta, MS, CN, clinical nutritionist, personal trainer
"Pumpkin pie without the pie, all year round? Yes, please! Pumpkin is a good clean burning carbohydrate and when you add the protein powder you'll balance your blood sugar as well as add the perfect components for a post-workout recovery meal."
NUTRITION: 331 calories / 10 g fat / 42 g carbs / 11 g fiber / 17 g sugar / 24 g protein
Fruits are like people: They come in all sorts of shapes, sizes, colors, and styles, and each has its own temperament. Some are so sweet you can barely stand it, others so bitter you avoid them at all costs. But regardless of their individual qualities, all fruits have something to offer and deserve our utmost respect.
That said, my favorites are red fruits. While there are studies linking nearly every kind of fruit to some sort of health benefit, the most evidence tends to pile up around fruits that are red or reddish, like purple or orange fruits. For example, a study in the journal Nutrition & Metabolism found that eating half a red grapefruit before a meal may help reduce visceral fat and lower cholesterol levels. Another study found that tart cherries reduce belly fat; blueberries, strawberries, and raspberries have also been linked to lower abdominal fat accumulation.
So while a number of different fruits will show up in Zero Belly Smoothies, expect many of your smoothies from this chapter to have a cool red or purple hue. That's a sign that you're getting a massive hit of antioxidants and fat-fighting fiber.
All recipes make one serving.
Pink Lady apples are among the most nutrient-rich varieties, according to a study at the University of Western Australia. This smoothie combines the apple with vanilla and cinnamon flavors to give you a uniquely autumnal fruit drink.
NUTRITION: 273 calories / 7.4 g fat / 27 g carbs / 5.5 g fiber / 15 g sugar / 26 g protein
Like a light, summery bowl of oatsthis is comfort food in a glass. Unless it's August and the peaches in your neck of the woods are perfect, opt for frozen peaches instead. The vanilla in the protein powder will combine with the peaches for a bright, warm, and hearty drink.
NUTRITION: 277 calories / 4 g fat / 33 g carbs / 6 g fiber / 14 g sugar / 28 g protein
Ginger packs high levels of health-boosting phytonutrients. But use fresh ginger: Chances are you bought that powdered ginger in your cabinet three years ago when you made a pumpkin pie, and it's been losing potency ever since. To keep fresh ginger on hand, break it into small chunks and freeze it, then allow to defrost before grating.
NUTRITION: 264 calories / 5 g fat / 26 g carbs / 6 g fiber / 11 g sugar / 29 g protein
Those Hulk-colored nuts have their own special fat-burning powers. In a recent Nutrition study, two groups followed nearly identical diet and exercise regimens; however, one of the groups was fed unsalted pistachios, while the other group was not. Surprisingly enough, the pistachio group members lost more belly chub and showed better improvements in their blood glucose and cholesterol levels than the control group participants.
NUTRITION: 266 calories / 9 g fat / 18 g carbs / 5 g fiber / 8 g sugar / 30 g protein
Valentine's Day in a glass. Don't underestimate the healing powers of dark chocolateit's not there as a gimmick. When you combine fruit and dark chocolate (at least 70 percent cacao), you accelerate the release of butyrate, a compound made in your large intestine that tells your fat-storage genes to chill out.
NUTRITION: 280 calories / 3 g fat / 35 g carbs / 6 g fiber / 17 g sugar / 28 g protein
As fruits go, bananas and peaches are polar opposites: bananas provide fiber and a rich consistency, while peaches add antioxidants for very few calories.
NUTRITION: 287 calories / 3 g fat / 36 g carbs / 5 g fiber / 22 g sugar / 29 g protein
Popping into a juice bar for a cold cup of extruded kale juice may be all the rage, but when it comes to both nutritional impact and weight-loss power, juices can't hold a candle to smoothies.
Next time you want to drink your veggies, blend up one of these seriously nutritious recipes from the book Zero Belly Smoothies.
All recipes make one serving.
Putting lemon in your blender is like taking out a nutrition insurance policy for your smoothie. That's because a significant percentage of the antioxidant polyphenols in any food or drink break down before they reach your bloodstream. But researchers at Purdue University discovered that adding lemon juice to the equation helped preserve the polyphenols.
NUTRITION: 254 calories / 7 g fat / 20 g carbs / 5 g fiber / 10 g sugar / 30 g protein
This is the world's most overlooked superfood: Studies show that parsley is actually denser with nutrients than kale, dandelion greens, or romaine lettuce. Combine it with superheroes like watercress and chia and you've got a mighty fat-fighting drink.
NUTRITION: 214 calories / 2 g fat / 22 g carbs / 4 g fiber / 10 g sugar / 28.5 g protein
We think of romaine lettuce as the crispy stuff at the bottom of a Caesar salad, but it's one of the 10 most nutritious vegetables around, and higher in fiber than almost any other form of lettuce. And because it's mostly water, it makes this smoothie a real thirst-quencher.
NUTRITION: 280 calories / 5.8 g fat / 27 g carbs / 10 g fiber / 12 g sugar / 201 g protein
Combining hemp and chia seeds gives you a superdose of omega-3 fatty acids. And hemp seeds, by weight, provide more protein than even beef or fish.
NUTRITION: 270 calories / 6 g fat / 26 g carbs / 6 g fiber / 10 g sugar / 29 g protein
I can't recommend green tea enough as a smoothie enhancer. In fact, people who drink green tea regularly have nearly 20 percent less body fat than those who don't, according to one 10-year Taiwanese study. And EGCG, the unique ingredient in green tea, can deactivate the genetic triggers for diabetes and obesity.
NUTRITION: 245 calories / 6 g fat / 23 g carbs / 5 g fiber / 11 g sugar / 26 g protein
Have you ever heard of the "health halo"? It's a term nutrition experts use to describe foods that use a healthy-sounding word like natural on their labels, or add ingredients that people think of as good for you ("Now with chia!"), but which are really junk at heart.
These smoothies are the reverse of that theory. These drinks are tremendously nutritiouspacked with as much, or more, fiber, protein, and healthy fats as any other drinks in the whole book. But they seem like they're bad for you. How can drinks that seem like they came right from the ice cream shop flatten your belly so effectively?
These are the drinks you'll whip up on a night when you want something to satisfy your ice cream jones. They're the recipes you'll lean on when your kids are complaining that they want something sweet for dessert. And they're the drinks you'll use to reward yourself after a hard day at work or in the gym. Deep, comforting, and delicious, these filling smoothies taste more like dessert than what they really arepowerful weight-loss weapons, compliments of the new book, Zero Belly Smoothies.
All recipes make one serving.
If you want your weight loss smoothies to taste like dessert, this recipe should be your go-to. Four words that combine to sound like a jam session at Ben & Jerry's house. The density of the banana will have you convinced you're drinking a milkshake, while the omega-3s in the walnuts will keep your mind sharp and your belly lean.
NUTRITION: 229 calories / 11 g fat / 26 g carbs / 7 g fiber / 10 g sugar / 28 g protein"
Confession: This recipe is adapted from one of our favorites from Zero Belly Cookbook. We loved it so much we had to include it here as well. For 150-plus recipes that melt belly fat firstfeaturing foods you lovecheck out the cookbook today.
NUTRITION: 300 calories / 9 g fat / 34 g carb / 11 g fiber / 9 g sugar / 25 g protein
Beans? In a smoothie? Use canned or pre-cooked beans for a thick, earthy protein and fiber punch. One study found that people who ate cup of beans daily weighed 6.6 pounds less, on average, than those who didn't, even though the bean eaters took in more calories.
NUTRITION: 280 calories / 3 g fat / 31 g carbs / 7 g fiber / 9 g sugar / 31 g protein"
One of my favorite almond butters is Justin's. It's made with dry-roasted almonds and a bit of sustainably-sourced palm fruit oil, which lends the spread its creamy texture. (They also make all-natural peanut butter cups that will make you question everything you thought you knew about the PB-chocolate combo.)
NUTRITION: 340 calorie/ 15 g fat / 36 g carbs / 10 g fiber / 13 g sugar / 20 g protein
A smoothie can be a lot of things: a pre- or post-workout boost, a cold and refreshing thirst quencher, a thick and creamy dessert, a perfectly balanced breakfast. But one thing most of us never think of when we think of smoothies: comfort food.
These recipes, from the book Zero Belly Smoothies, stake out a new territory in the smoothie landscape, a culinary point of departure into a taste realm you might not have considered. While these smoothies are still cold and refreshing, they're going to taste more like a savory soup than a bright pick-me-up.
This one has a kick to it, softened by the cherry aftertaste.
NUTRITION: 232 calories / 2 g fat / 28 g carbs / 3.5 g fiber / 10 g sugar / 26 g protein
Bananas and sweet potatoes both add starch, but that's why the cinnamon is in there. Adding cinnamon to a starchy meal helps stabilize blood sugar and ward off insulin spikes, according to a series of studies printed in The American Journal of Clinical Nutrition.6254a4d1642c605c54bf1cab17d50f1e
NUTRITION: 280 calories / 5 g fat / 34 g carbs / 6 g fiber / 14 g sugar / 28 g protein
You won't even taste the secret ingredient here.
NUTRITION: 340 calories / 4.5 g fat / 53 g carbs / 11 g fiber / 14 g sugar / 24 g protein
The nutty, roasted flavor of nutmeg steps in brilliantly here as a base for a delicious smoothie that will have you reminiscing about the Thanksgivings of your childhood.
NUTRITION: 283 calories / 5 g fat / 35 g carbs / 7 g fiber / 14 g sugar / 28 g protein
Unlike the pumpkin spice lattes you love, this drink has actual pumpkin in it. One-third cup of pumpkin provides protein, fiber, omega-3 fatty acids, and 16% of your recommended daily intake of vitamin C a nutrient researchers say is directly related to the body's ability to burn through fat. In fact, one study by researchers from Arizona State University showed deficiencies of vitamin C were strongly correlated with increased body fat and waist measurements.
NUTRITION: 292 calories / 5 g fat / 33 g carbs / 7 g fiber / 14 g sugar / 29 g protein
Read this article:
25 Weight Loss Smoothies to Help You Lose Fat - Eat This Not That
Posted: January 22, 2021 at 2:48 pm
New year, new goals. And if youre all aboard the Lets Shed the Pounds This Year Train, then its hard to do better than the vegan diet for healthy, sustainable weight loss. But if youre anything like us, sometimes you simply arent sure where to start. So many recipes, so many cookbooks...what should I add tomy grocery cart? Well, thats exactly why we reached out to the nutrition pros to cut through the noise and share the best foods in season during the winter to load up on if youre looking to lose weight. Read on, and please pass the pomegranate seeds.
Broccoli is a superhero when it comes to fighting inflammation and helping to prevent disease. It helps to fight against heart disease and cancer, lower cholesterol, decrease the risk of age-related eye disease, aid in healthy digestion, and it helps to keep the brain healthy, remark Lyssie Lakatos, RDN, CDN, CFT & Tammy Lakatos Shames, RDN, CDN, CFT, aka The Nutrition Twins, authors of The Nutrition Twins Veggie Cure and co-founders of NutritionTwins.com and the 21-Day Body Reboot.
In terms of crushing your weight loss goals, its also quite low in caloriesclocking in at only 31 calories a cup, and its 89% water say The Nutrition Twins. You could eat it and fill up on cups of it and still not gain weight.
Another cool thing worth noting? Recent researchfound that the phytochemical, sulforaphane found in broccoli (and especially broccoli sprouts) gives metabolism a boost by activating brown fat cells and also undoes the damage of high-fat food on your gut microbiome to help reduce inflammation and stop weight gain, say The Nutrition Twins.
Amy Gorin, MS, RDN, a plant-based registered dietitianand owner of Plant-Based Eatsin Stamford, CT, loves using ginger in warming winter recipes, and were totally with her. I find that by flavoring recipes with it, I can often reduce or even eliminate added sugar in a recipe because it has such a strong flavor, she says.
Personally, were big fans of drinking hot water with ginger to promote weight loss and boost immunity. And its amazing how a fast weeknight dinner like a quick tempeh and veggie bowl over brown rice gets a gourmet boost by the addition of fresh sauted ginger.
Trista K. Best, MPH, RD, at Balance One Supplementsattributes two main characteristics that make sweet potatoes an ideal weight-loss food: First, sweet potatoes are high in fiber. Fiber works towards weight loss efforts in two ways. One, fiber leaves the consumer feeling fuller which makes them less likely to overeat at mealtimes and eat less between meals. Two, fiber removes toxins from the body and keeps the bowels regular, both of which reduce inflammation and weight, she explains.
Need more convincing? Second, the low-calorie content of sweet potatoes makes them a great addition to just about any meal when trying to lose weight. They are extremely versatile and add robust flavor to many recipes, she continues.
Try one of our tuber go-to's: Sweet Potato Mexican Fry Up.
These fruits are a winter nutrient powerhouse, according to The Nutrition Twins, who also note that they contain potent antioxidants and anti-inflammatory compounds that have been shown to do everything from reducing inflammatory activity in breast cancer cells, colon cancer cells, and the digestive tract; reduce the risk of heart disease, diabetes, and obesity; fight against bacteria and fungus; improve memory, and possibly even protect against Alzheimers disease.
Pomegranate arils are a deliciously sweet-tart burst of flavor that explodes in your mouth as you bite into them, they comment, noting that theyre an ideal no-sugar-added treat to indulge in when you have a craving for sweets. We love that our clients happily choose them over typical sugary, calorie-dense snacks like candy bars and cookies, which helps them to achieve their weight loss goals. One cup of pomegranate arils contains seven grams of fiber, which helps you stay fuller for longer, making them an ideal add-on to oatmeal, salads, or your favorite plant-based yogurt.
The Nutrition Twins have eaten one of these winter superfoods nearly every day since high school, and were betting adding apples to our daily routine would do a whole lot of good for us, too. Researchshows that their flavonoids are great for your heart since they lower blood pressure and the risk of stroke while their soluble fiber helps to lower blood cholesterol, all important factors when it comes to heart health. They also protect against cancer, promote the good bacteria in the gut, and protect against mental decline. Several studies show apples can benefit weight loss, The Nutrition Twins say of the 80-calorie fruit (thats assuming your serving size is one medium-sized apple)
Bonus: One study showed that people who started their meal with apple slices ate 200 calories fewer than people who didnt! they add.
Gorin often incorporates these wholesome nuts when cooking in the winter, and based on the nutrition profile she shared with us, were pretty impressed: Pistachios are a good source of plant protein and fiber and about 90% of the fats found in pistachios are unsaturated, for a trio of nutrients that may help keep you fuller longer, she says.
If youre snacking on pistachios, you get even more weight-management benefits. A preliminary studyin Appetite found that people eating in-shell pistachios consumed 41 percent fewer calories than people snacking on the shelled version.
Best praises butternut squash for both supplying 40% of the daily vitamin C recommendation and 100% of the daily requirement for vitamin A in one serving. These two nutrients are just the tip of all that butternut squash provides, but are possibly the most important for its ability to boost the immune system, says Best. Additionally, with nearly three grams of fiber per cup, butternut squash is a good source of fiber, and with fiber intake linked to dropping weight, its a solid choice for a side dish or snack (try it roasted with cinnamon!) if youre hoping to slim down.
Butternut squash is versatile and can be used to enhance a wide variety of dishes and boost their nutrient content, she adds. Well, were sensing this creamy vegan butternut squash soupin our near future, dear readers.
Go here to see the original:
Nutritionists Say Eat These Winter Superfoods to Lose Weight - The Beet
Posted: February 18, 2017 at 11:42 am
Feeding is a complicated science never more so than with a competition horse aiming for peak performance. Emily Bevan sorts the facts from the fiction
One of the golden rules of feeding is to be consistent, so making any sudden changes to your horses diet, particularly ahead of a competition when you are wanting him to perform at his best, is never a good idea.
An abrupt dietary change can increase the risk of colic, plus during exercise horses, like humans, use stored energy sources not energy directly from their previous meal, says Spillers competition nutritionist Yvonne Judith. This instant energy may also cause behavioural issues in some horses the last thing you want before a competition.
For a horse to safely receive the full energy benefits that oats provide, he would need to be consuming them daily, rather than just on or before competition day.
Oats are a great way of adding quick-release energy into the diet for horses who can be lethargic or lacking in energy, but this should not be seen as a substitute for ensuring adequate fitness, says Katie Grimwood, a nutrition advisor from Baileys Horse Feeds.
While all riders and owners are aware of the importance of hydration, many withhold water after exercise as they believe its not safe for a horse to drink if hes hot and sweaty.
This really is an old wives tale, says Yvonne Judith. First, cool the horse down until its nostrils are not flaring and its heart rate is back to normal, then offer water.
A horses thirst instinct is at its highest after exercise so its important to make the most of this opportunity to rehydrate your horse.
As long as the breathing rate has reduced theyshould be offered water, little and often and preferably at an ambient temperature, until they are no longer thirsty, says Anne Priestman, UK national sales manager at Gain Horse Feeds.
Molasses is a byproduct of sugar cane or beet so naturally has a high sugar content. While sugar is fine in moderation, many riders and owners believe the high sugar levels in molasses will give their horse too much energy on competition day. However, what they dont realise is that molasses is already included in most competition mixes in a diluted state to bind the ingredients and dampen the mixture to reduce dust.
Molasses gets blamed for a myriad of problems, including hyperactivity, says Saracen Horse Feeds senior nutritionist Lizzie Drury. Molasses supplies the horse with digestible energy because it is composed entirely of sucrose, glucose and fructose. The amount of molasses in a typical helping of a concentrate feed cannot, however, induce hyperactivity.
Its important to look at the sugar content in your horses diet as a whole rather than singling out specific ingredients.
TopSpecs nutrition director Nicola Tyler adds: Molasses contains approximately 50% sugar and its contribution to the total level of sugar in the diet should be calculated before ruling it out.
Horses are trickle feeders and need to have regular access to forage to keep their gut mobile. Forage also contains all the essential nutrients a horse requires and should form the basis of every horses diet. One of the main components of forage is fibre.
Fibre supports the way that the horse has evolved to graze and provides a bulk to the feed to maintain and support digestive health, says Katie Grimwood. It can also allow the horse to better utilise the nutrients received through the concentrate feed.
There is a common belief that forage shouldnt be fed to a horse while travelling or before competition as it gives them colic or slows them down.
Article continues below...
The opposite is actually true, says Yvonne Judith. A lack of fibre can increase the risk of gastric ulcers and colic. Fibre does bind water in the gut but the slight increase in weight will not impact performance.
Its important to take advice from a nutritionist to ensure you are feeding a balanced diet and are not wasting money on fad products or supplements.
There is a belief among lower level competitors that feeding a certain product or supplement can help your horse to gain topline without supporting the diet with a structured exercise plan. As a result, owners can be tempted to load the horse up on excess ingredients that he doesnt actually need, says Blue Chip Feeds Emma Nicholls.
Protein is one of the key supplements owners often include, believing it helps condition muscle.
While protein is required to build muscle tone and topline and is needed for the growth and repair of body tissues, feeding protein alone is not sufficient to promote topline and should be used in combination with correct training, explains Katie Grimwood.
If your horse is consuming a balanced diet he should be receiving the nutritional support he needs for all areas of development.
Topline develops from the correct working of the horses muscles along the spine to build a top line. Quality amino acids are required to help build muscle and feeding the correct diet according to the horses requirements should provide these amino acids, without the need for additional supplements, says Anne Priestman.
Grassroots competitors are often nave in what they are feeding their horses and think that when they step up a level they need to increase their horses feed intake, says Emma Nicholls. The overriding message is my horse needs more energy so I will up his feed rather than looking at the type of feed he requires.
Understanding your horses dietary requirements is essential if he is to perform to his best and maintain a healthy weight. Advice from a nutritionist can not only help to ensure your horse consumes the correct feed, but also that he receives the appropriate quantities.
Another common misconception is that feeding high energy feeds can help to improve energy levels without causing weight gain, explains Katie Grimwood.
Calories are just units of energy, so high energy feeds are also high in calories. Although feeds such as competition mixes or straight oats can work to an extent, if used they should be incorporated as part of a fully balanced diet and in combination with a suitable fitness regime.
Like this? You might also enjoy reading these:
While a bran mash may be considered a warm, comforting treat and it can help increase your horses water intake, if it is not a regular component of his diet it has no place in his feed bucket.
Abrupt dietary changes are never a good idea and bran is no exception. Bran is not balanced, especially in terms of calcium and phosphorus, and can actually be quite abrasive on the digestive system, says Yvonne Judith. Also be warned: some products marketed as mashes, especially within Europe, can be very high in starch which could contribute to colic, tying up or behavioural problems.
Article continues below...
This article was first published in the 2 February issue of Horse & Hound magazine
Read more:
Adding oats and other myths about feeding competition horses debunked - Horse & Hound
