Download DIET PLAN FOR JOCKEYS - Racing Academy

DIET PLAN FOR JOCKEYS
Eat Regularly (every 2 - 4 hours).
Long periods without eating will slow metabolic rate and make weight control
difficult.
Fluid intake
Water: Drink at least 1.5 litres of water per day, try drinking 1 glass with
meals and 2 between meals.
Juice: when watching your weight drink a maximum of 1 per day.
Gatorade / Powerade (Sports Drink): can be helpful on race day but choose
water at other times if watching your weight.
Alcohol: keep alcohol to a maximum eg: 2 per week as it will increase weight
rapidly.
Skip the Fat.
Foods high in fat will increase body fat levels. Add a maximum of 2 – 3
teaspoons per day olive oil, canola oil, avocado, peanut butter
Tips:
 Butter or margarine or oil have the same amount of fat, thus will
increase your weight by the same level, try to avoid using in
cooking or adding to food.
 Skip butter or margarine on bread, use jam and honey on toast or
chutney or mustard or low fat mayonnaise on bread
 Use low oil salad dressings or try balsamic vinegar or lemon juice.
 Avoid fried foods, use a non stick pan without oil in cooking.
 Australian meat with the fat cut off is very low in fat
 Remove all chicken skin before cooking.
Choose Low Fat Snacks
Avoid: chips, nuts (healthy but high in fat), fried foods, chocolate bars,
mayonnaise, cream, light cream (still high in fat), coconut milk.
Choose: fresh fruit, yoghurt, light fruche, raisin toast, fruit buns / bread,
fruit muesli bars (eg: Uncle Toby’s), baked beans.
Keep Protein (meat, chicken, fish) Serves Moderate
Large serves of protein will increase body fat and weight, but too little will
reduce strength.
Lunch: eat a slice (40g) of lean meat or chicken or 2tbsp fish in sandwich
Dinner: eat 90 - 150g of lean meat, chicken or fish.
Fill up on Low Glycaemic Index Carbohydrate
Low glycaemic index carbohydrate foods such as sweet potato, fruit, pasta,
rice and grain bread (without the butter) are more filling, stop you feeling
hungry and are harder to store as fat. More info www.glycemicindex.com
Don’t Yo-Yo Diet
Try to keep your weight 1 – 2 kg close to race weight year round. Large
increases & decreases in weight will slow your metabolism & will make it very
hard to keep maintain weight in the future.
DIET PLAN FOR JOCKEYS
Poor dieting habits, that is, starving, severe dehydration, will increase
your risk of falls, and, hence injuries.
Exercise
Jockeys who struggle with their weight will need to do extra exercise, running
is a good choice.
Start off with a light program, if you get leg or knee soreness seek medical
advice immediately.
Example: 20 - 40 minutes light run. Heart rate: 140beats/min. 4 - 5 days per
week.
You can contact:
Sarah Dacres-Manning, Sports Dietician
BSc(Physiology), Grad Dip Nut & Diet, ISAK Level 3, MSDA, APD
9966 4700
Sarah Dacras-Manning’s
Sample Daily Food & Fluid Plan
For Jockeys
Before Track Work:
Apple
Breakfast:
7.30 am:
Bowl of All Bran or Porridge
+ small banana + low fat milk
½ Glass of orange juice (maximum 1 per day).
Snack:
10.30am
200g tub of low fat fruit yoghurt
Lunch:
1.00pm
Wholegrain or sourdough roll with 1 slice of tuna
(spring water), low fat mayonnaise &
(no butter)
Mandarine
Snack:
3.30pm.
Slice of raisin toast with jam (no butter)
Dinner:
7pm.
Stir fried chicken / vegetables & long grain rice
Fruit salad
salad
Fluids:
Water: > 1.5 litres / day.