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Diets for a Jockey

Due to certain regulations of horse racing, jockeys must maintain a low body weight in order to prevent suspensions, missed races and fines. Some jockeys have resorted to extremes to follow these rules and maintain their ideal weight, including the use of saunas, diuretics and appetite suppressants. Jockeys are also required to be strong, in good cardiovascular health and perform specific skills with regard to their horses. Jockeys can engage in a disciplined but healthy diet by eating and drinking certain foods at given times while avoiding unhealthy habits and behaviors.

  1. Individual Choices and Recommendations

    • In the past, a jockey's need to maintain a low body weight may have led him to certain eating disorders such as inducing vomiting. In the jockey world this is known as "flipping," according to recordnet.com. However, flipping isn't common today, but diet is left up to the individual. Before a race, eat high protein salads with grilled chicken and shrimp, or a chef salad. Eat tuna, as it is low in fat and high in protein. Fruits and vegetables should also be eaten as they are light, but provide energy because they are carbohydrates. After a race, eat lean but high protein foods that are grilled such as fish, chicken or steak.

    Maintenance

    • As a jockey you need to eat three meals a day from the breads and cereals, fruit, vegetables, dairy and meat groups, according to sportsdietitians.com. Remember that opting for high fiber in each of these groups will help control weight. If you drink coffee or tea with your meal, it can block the absorption of calcium and iron. It is best to drink coffee or tea at least two hours after the meal or 30 minutes before. In addition, eat foods containing calcium, like yogurt or low fat milk, to build strong bones. Eat lean red meat three times a week for iron. During a competition, eat concentrated energy bars and drink meal replacement drinks, which will provide the necessary energy while being light in weight.

    Preventing Dehydration, Muscle Recovery and Treats

    • After a race it is important to rehydrate to replace fluids and energy. Eat fruit, cereal bars, nuts, and drink a sports drink containing electrolytes. After two to three hours, a meal with carbohydrates and protein should be eaten such as rice with stir-fried meat and vegetables or pasta with bolognaise sauce. This will help with muscle recovery and refueling. Avoid overindulging with alcohol and fatty foods. Should you decide to treat yourself without making it difficult to maintain your ideal weight for racing, eat a small-sized dessert.

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