This, of course, makes sense. The horses are the stars of the sport, and for good reason: they are gorgeous creatures who lay all of their drama on the racetrack, and who do not risk their reputations by showing controversial opinions the way that humans are prone to. Their athletic prowess is also unquestionable; well-bred and well-trained Thoroughbred horses display speed, stamina, and grit that other creatures can only dream of.
However, to consider the horses the only athletes in the sport is to do jockeys a great disservice. Jockeys must have a quick mind and be able to employ strategies in fractions of a second. Their physical conditions also require extensive maintenance and discipline: they must keep a low body weight so as not to slow the horses, but they must also keep enough muscle to be able to control a 1000+ pound animal at breakneck speed.
How do jockeys keep their weights low and their fitness levels high? Here are some tips on how jockeys stay in shape.
Eliminate 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. Sugary, caffeinated beverages should also be avoided, as they have no positive nutritional content.
Increase Your Protein
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. Protein-rich foods also often cause a person to feel full for longer periods of time, thus reducing caloric intake.
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. Greek yogurt is another good source, while people who do not eat animal products can opt for tofu, lentils, or beans.
Add Foods High In 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. In addition, foods high in dietary fiber are often low-calorie but take up a good amount of space in the stomach, leading to feelings of increased fullness.
Foods rich in dietary fiber include fresh fruits and vegetables, especially peas. Whole grains are also high in fiber, as are many types of beans.
Stay Hydrated
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. Having adequate hydration also helps with mental focus, which jockeys need in order to navigate the chaos of the racetrack.