Diet & Nutrition Tips From Horse Racing Jockeys

Stars in the world of horse racing will need to be in peak physical condition throughout the season, meaning that a healthy diet ranks high on their agendas.

Maintaining a healthy weight is key for riders at the top of the sport, as failure to make weight on race day could see their rides disqualified and future opportunities to ride superstars on track limited. However, what are some of the key diet and nutrition tips that jockeys live by throughout the season to maintain their peak physical condition?

What Weight Must Jockeys Be?

If you are betting the 2024 Breeders’ Cup you know the regulations for jockeys are extremely tough, with many having to dedicate their life to the sport after turning 16. In the United Kingdom and Ireland, riders can’t weigh any more than 125 lbs, while in Australia jockeys will need to be a minimum weight of 54kg.

As well as maintaining weight, jockeys will also need to ensure that they are in fighting condition to compete for the top prizes on track, meaning that they are often in the gym seven days a week.

Life as a top jockey isn’t glamorous by any stretch, with studies finding that the vast majority are already exercising at 4 am before then travelling to a track to compete in races.

What Does A Gym Workout Look Like For Jockeys?

Exercise will be among the top priorities for jockeys after waking up in the morning, as they try and take off a few crucial pounds before stepping onto the scales for their big rides of the day. Gym sessions are common practise for the leading riders across the world, with cardio being a must.

For the vast majority, jockeys will complete a 30-minute run while in the gym, with lighter strides taken to ensure that the body can synthesize more with glycogen. As well as this, jockeys will also spend time with the weights, with the vast majority of their exercises focused on muscles in the legs.

Kettlebell squats are a popular exercise for the leading riders in the world, as this will help develop pressing and overall power strength in the legs. Other leg exercises that are common among jockeys include squats and jump-lunges, with the latter ensuring that they don’t lose power in the bottom part of their party.

A strong core is also required to sit on some of the fastest animals in sport, meaning flutter kicks and bear crawls are often a common exercise to end the workout.

What Is A Normal Diet For Jockeys?

Being careful with what they eat is a main concern for jockeys at the highest level, meaning that they will typically look to consume three meals per day. This includes covering all of the main food groups, including breads, vegetables, and meat.

However, jockeys will also look to avoid consuming certain foods, as it could have a negative impact on their overall weight, and the pounds could be hard to shift before returning to competition. Among these include foods that are high in fat, which as butter, fried dishes, and chocolate.

Due to this, high protein meals are very common among jockeys, as they appease the appetite and are also more satisfying for the riders in the long term. Drinking tea or coffee at meal times is also incredibly popular among jockeys, but these should only be consumed 30 minutes before a meal or two hours after a meal to reduce the risks of impaired absorption or iron.

Calcium rich foods should also be included in a jockeys diet, with milk and yoghurt both popular options. This food group is exceptionally important for jockeys to build stronger bones that can ease the risk of injury following a heavy fall.

How Much Do Jockeys Drink?

Being dehydrated can cause jockeys to lose concentration and co-ordination, both of which are vitally important when competing on track. However, due to the risk of weighing in overweight, liquids are often overlooked by jockeys before big championship races, meaning that they are psychologically more comfortable if they are slight dehydrated.

The risk of weighing in heavier creates unease for jockeys, and they may be second guessing their weight if they are taking on lots of water during a day at the track. Keeping close to their race weight is vitally important for jockeys throughout the season, meaning that they often attempt to train at the gym without taking on too much water to ensure that they have the power required even without the liquids in their body.

However, once a day at the track is over, jockeys are free to take on as much liquid as they can to make up for the water that they have lost during active competition. However, this kind of diet shouldn’t be considered for those that aren’t a jockey.