Motocross is a high-energy sport offering competition of mind, matter and machine . It requires sharpness, skill and strength to endure stretches as long as 40 minutes. Motocross involves serious physical capabilities, such as control of the bike with the thighs.

Just as important, however, is the discipline to eat right so the body will have the stamina and physique you desire to perform on the terrain.

Nutrition and Motocross

The benefits of good nutrition for motocross racers may seem obscure, but they are important. In order to get the most out of training, racers must adhere to a good nutrition program.

Like it or not, what is done in the kitchen is just as important as practice and hitting the gym. Unlike other sports, the rider alone receives the glory of the finish line. Defeat is just as personal. Don't let poor nutrition be the obstacle between you and the glory.

Nutritional Guidelines

Because Dirt Soldiers MX understands the energy systems involved in racing, we have developed strategies to fortify a racer and ensure optimal performance. The recommendations are speculative, but the general guidelines are based on scientific evidence.

The guidelines are as follows:

Eat approximately every three to four hours to maintain insulin levels and aid in physical and mental recovery.
Eat complex carbohydrates (starches) at a ratio of five to seven g/kg bodyweight (2.3-3.6 g/lb bodyweight) (1). For example, a 70 kg (154 lb) male needs 350 to 560 grams of carbohydrates per day, depending on position (i.e. goalies would need 5 g/kg bodyweight). Starchy foods such as pasta, wheat bread, whole grain cereals, brown rice, potatoes, yams, sweet potatoes, and vegetables provide a major energy source to fuel your activities. These foods are also a source of fiber, vitamins, minerals and phytonutrients – the health protective substances in plant foods.
Choose protein sources at a ratio of 1.2–1.6 g/kg bodyweight (0.54-0.86 g/lb bodyweight) from turkey, chicken, eggs, fish (although cold water fish have higher fat content, these are much needed healthy fats), lean cuts of beef, tofu and low-fat cottage cheese (1).
Choose healthy fat sources from nuts, avocadoes and cold-water fish. Eat 40 to 100 grams of fat per day. If you do not get enough of these, take an essential fatty acid supplement or fish oil supplement (one to two tablespoons each day).
Keep drinking water or sport drinks to maintain hydration while training. Try to avoid water-like substances such as Kool-Aid, sodas, juice or lemonade. Although these may contain water and some carbohydrates, they also contain a greater amount of the wrong type of carbohydrate source (sucrose and/or fructose), which can ultimately lead to gastrointestinal (GI) distress (i.e. diarrhea) and decreased performance.
Eat a diet that consists of a wide variety of foods by keeping in mind the basic food groups. It is the best insurance for getting needed nutrients.
Consume 25 to 35 grams of fiber per day among the foods that you eat. High fiber foods include whole grains, vegetables, fruits, and cereals. Read labels and be aware of fiber content in everything you eat.
Avoid high-fructose corn syrup and excessive table sugar, even when trying to gain weight. These include candy, juices, desserts, baked goods, etc.
Use meal replacement shakes, fruit smoothies or bars whenever necessary. Always keep bars available such as in a book bag, purse, glove compartment, locker, or wherever poor nutrition might be the alternative such as at a competition. Try an assortment of brands to see which you like.
Take a multivitamin/mineral supplement from a reputable brand.
Before going to bed, eat a light snack such as peanut butter on whole-wheat bread and a glass of skim milk.
Only certain supplements may be beneficial for a motocross racer.