Nutrition of a motocross rider – basic principles and a sample menu

If anyone thinks that motocross is just about practicing riding, they are sorely mistaken. In order to be in good shape all the time, one should regularly practice other sports and eat properly.

The diet of motocross riders is by no means light. It’s a restrictive menu that they have to stick to in order to be at peak performance all the time. Their form very often depends on what and when they eat – before or after training. 

Stages of nutrition during a tournament day

Speaking of nutrition for motocross athletes, it is necessary to divide their time into different phases. Here we distinguish between:

• training stage,
• pre-tournament days,
• tournament day,
• break time,
• post-tournament stage.

Training stage

Refers to training on the track or in the gym. During this time, provide about 500 grams of carbohydrates (such as whole grain products, vegetables and fruits). Glycogen, contained in carbohydrates, adds energy and supports muscle development. And speaking of muscles, you can’t go without protein – at least 80 grams a day (chicken, fish, protein bars).

Pre-tournament days

At this stage, a mixture of carbohydrates and protein is recommended. It can be in the form of shakes or varied lunches.

The day of the tournament

This time should be divided into two smaller stages:

• breakfast should preferably consist of oatmeal, whole grain bread, fruit, eggs, protein, etc. If you still have about 3-4 hours before the warm-up, you can easily eat a meal of 1,000 calories;
• during the day, it is extremely important to consume plenty of fluids. The best, contrary to popular belief, will be to simply drink water, which is the best for hydration. Any isotonic drinks can replenish vitamins, but they delay the absorption of water. This one, on the other hand, dilutes the blood, which definitely promotes blood flow, which in turn stimulates it. It’s best to drink about 3 liters in total.

Break time 

At this stage it is extremely difficult to judge how much time we have and how big a meal we can afford. Therefore, a good option at this point will be to use isotonic drinks, rich in vitamins, and energy bars.

Post-race stage

After the end of the race, it is a good idea to come back and replenish carbohydrates and protein within a few hours. A solid sandwich with vegetables and chicken, some kind of drink or a filling lunch will be the best options. 

Nutrition on a daily basis

On weekdays, you should also take care of what you eat and when. The brain, in order to function properly, needs the right amount of energy. The same goes for the muscles. So remember to drink regularly every two to three hours. Put down the simple sugars and focus on complex carbohydrates. If you have a race coming up, a little more fats won’t hurt.

Avoid fast food, deep-fried dishes, expired items, etc. In theory, everyone knows this, but in the case of an athlete who needs to be in top shape every day, this is extremely important. 

If you can, avoid coffee. Opt for yerba or guarana powder. You can mix it together with a shake to get rid of the not-so-pleasant taste. Stock up on vitamins regularly with sports drinks, for example.

main photo: unsplash.com/Loïc Lassence