The Jockey Diet Plan: Balancing Weight and Performance

While horses are undoubtedly the stars of horse racing, the athleticism and discipline of jockeys are often overlooked. Jockeys require a unique combination of mental acuity, strategic thinking, and physical fitness to succeed. Maintaining a low weight while preserving peak performance is a constant challenge. This article explores the dietary strategies and lifestyle choices that jockeys employ to meet these demands.

The Demands of a Jockey's Lifestyle

Jockeys must possess a quick mind and be able to employ strategies in fractions of a second. Like all professional jockeys they have to maintain a certain weight for races and are constantly checking the scales. Jockeys are notoriously strict with their diets and training, having to be light enough not to weigh down their horses, but strong and fit enough to withstand the rigors of races and control the horses.

Dietary Cornerstones of a Jockey

Several dietary principles are common among jockeys striving to maintain their weight and fitness levels.

Eliminating Processed Foods

One of the first tips to eat like a jockey is to eliminate processed foods such as pre-packaged noodles, microwave meals, and granola bars. These foods might be easy to prepare, but they often contain high levels of sodium, which can increase water retention. They also often contain unnecessarily high levels of processed sugar, which adds to the caloric content of the food without adding to its nutritional value.

Prioritizing Protein Intake

Most jockeys eat a diet high in protein. Protein-rich diets aid in athletic performance as well as weight loss. Most whole foods that are high in protein are low in calories, but the protein helps athletes build and maintain muscle that is worn down during high levels of physical activity. There are many easy to access foods that provide high levels of protein. Some of the most common choices are lean meats such as chicken and fish.

Read also: The Hoxsey Diet

Emphasizing Dietary Fiber

Many jockeys also recommend foods high in dietary fiber. Having sufficient fiber in the diet allows the body to process and digest food more efficiently and prevents constipation. This means that the body is better able to absorb water, and regular bowel movements will of course mean that the waste will no longer add to body weight. Foods rich in dietary fiber include fresh fruits and vegetables, especially peas.

Maintaining Hydration

Jockeys sweat a lot during their races, and it is important to replenish the water in the body. Having enough water in your body means that you will be able to effectively cool yourself with sweat when undergoing physical exertion, but it also means that you will be able to eliminate waste from your body with greater efficiency.

Sample Recipes from Top Jockeys

To provide a more concrete understanding of the jockey diet, let's examine some recipes favored by leading jockeys:

Frankie Dettori's Chinese Noodles with Beef and Green Beans

Britain’s best-known jockey, Frankie Dettori, is famous for winning all seven races at Ascot in September 1996. He has ridden over 500 winners in the UK in the last five years - including the Derby - and his lowest riding weight was 8st 6lbs. Dettori’s recipe for Chinese Noodles with Beef and Green Beans has just 300 calories per serving.

Ingredients:

• 125g French beans
• 1 pack stir fry vegetables
• 150g of ready-cooked noodles
• 1 tbsp vegetable oil
• 150g of lean rump steak, cut into small strips
• 2 tsp of horseradish sauce
• 1 tbsp soy sauce

Method:

1. Boil the beans in salted water for about 10 minutes and set aside.
2. Heat the oil in a wok or large non-stick frying pan add the beef and stir fry for 5-7 mins, add the cooked beans, stir fry vegetables, horseradish sauce and soy sauce.
3. Sir well and cook for further two minutes.
4. Add noodles to the pan, keep stirring and heat.

Cooking Tip: For a more Chinese flavour replace the vegetable oil with sesame oil.

Read also: Walnut Keto Guide

Hayley Turner’s Chicken and Vegetable Risotto

Hayley Turner is the most successful female jockey riding in Britain. She was the first lady jockey to ride more than 100 winners in a season. Her lowest riding weight during the past 12 months was 8st 1lb. Hayley says of her Chicken & Vegetable Risotto: “I usually add a measure of white wine and a sprinkling of Parmesan cheese to serve.

Ingredients:

• 1 tbsp of vegetable oil
• 1 medium onion, chopped
• 1 clove of garlic crushed
• 200g of uncooked long-grain rice
• 100g mushrooms, sliced
• 100g of broccoli, broken into florets
• 1 small red pepper, diced
• 1 small courgette sliced
• 200g of chicken, diced
• 1 chicken stock cube made up to 500ml with boiling water

Method:

1. Heat oil in a deep saucepan, add the onion and garlic, cook until soft.
2. Add the rice and cook over a low heat, stirring continuously until the rice is yellow and shiny.
3. Add a third of the stock to the rice, bring to the boil and cover
4. When all the liquid is absorbed gradually stir in the remaining stock
5. Cover the pan again and simmer for 15 minutes
6. Meanwhile cook broccoli florets for two minutes
7. Gently fry the pepper for a few minutes in a little oil, add courgettes and mushrooms and cook until soft.
8. Gently fold the chicken and vegetables into cooked rice
9. Heat well through and serve.

Cooking Tip: This dish will freeze well. Make double portions and freeze for another day when time is short.

Ryan Moore's Fried Rice with Vegetables

Three-times champion Flat jockey Ryan Moore has won the Derby, the Oaks and the Prix de l’Arc de Triomphe at Longchamp - plus a host of other top races. His lowest riding weight is 8st 6lbs. His chosen recipe, Fried Rice with Vegetables, is tasty, quick to make and is just 300 calories per serving. Ryan says: “My partner really likes this dish because she is vegetarian.

Ingredients:

• 2 teaspoons of vegetable oil
• 100g lean pork, cut into chunks
• 2 spring onions, chopped
• 5 large mushrooms
• 5 water chestnuts, sliced
• 50g unsalted cashew nuts
• 1 garlic clove, crushed
• 1 tablespoon soy sauce
• 1 tablespoon rice vinegar
• Pinch of Chinese five spice powder

Method:

1. Heat the oil in a wok or non-stick frying pan.
2. Add the pork and brown for 3 minutes.
3. Add the spring onions, mushrooms, water chestnuts and garlic.
4. Stir fry for a further 3 minutes.
5. Add the soy sauce, rice vinegar, cashew nuts, and Chinese five spice powder.
6. Stir fry for a further 2 minutes.

Cooking Tip: Water chestnuts can be bought in any supermarket in a tin.

Paul Hanagan's Salmon Parcel

Paul Hanagan has been Champion Flat Jockey twice and is now retained rider for one of the leading owners on the globe, Sheikh Hamdan Al Maktoum. His lowest riding weight is 7st 12lbs. Paul’s Salmon Parcel recipe is very quick to prepare and make, as time is in short supply for top jockeys.

Read also: Weight Loss with Low-FODMAP

Training Regimen

Jockeys are notoriously strict with their diets and training, having to be light enough not to weigh down their horses, but strong and fit enough to withstand the rigors of races and control the horses.

Espinoza would run the same hill five days per week, going three miles up and three miles down. After about an hour of rest, he would to the gym where he focused on low-weight, high-rep weight training. The build-up to races varies, too. For instance, in the month leading up to the Kentucky Derby, Espinoza will almost double his training to prepare. However, two or three days before the race, he'll stop, doing only light exercises or stretching to stay ready. Leg training is particularly specific for Espinoza. Jockeys ride in a squatting position to try and lessen the load on the horses.

The Mental Fortitude

Espinoza became the oldest jockey to win the Triple Crown, a testament to his hard work and determination. "Life of a jockey is not easy, let me tell you," Espinoza told Business Insider before the 2018 Kentucky Derby. "It's difficult. If you want to be a good one and you want to be a champion … "I can speak for myself - I don't have much life for many, many years," Espinoza said. "Because I wanna be the best. "The only way I succeed and the only way I win so many races because I feel like I'm pretty much [a] slave in my job," Espinoza said. "But if it's not that, then…

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