Nutrition and Training: Part IV

On Sep 5, 2007

In the past few articles, we’ve been discussing different workouts and methods that would benefit you as a motocross athlete. This week, however, we’ll switch gears and focus more on the nutrition aspect and how a proper, well-balanced diet can help you both on and off the track.

Train Hard, Eat Smart

It doesn’t take a rocket scientist to figure out that all motocross athletes on a maintainable, healthy eating plan are the most successful. Believe it or not, actions you do off the track have a direct effect on your performance on the track. One of the most important training techniques that should always be followed is something that can be done right in the kitchen.

It’s crucial to keep in mind that each athlete is different and that you should find what type of diet works best for you and your performance levels. For example, there could be two different riders in the same class, one that weighs 210 and is 6 feet tall and the other that weighs 140 and is 5’6″ tall. These two may be competing at the same level but it is probably safe to say that they have two completely different eating plans. The same nutrition regime will not work for everyone.

Some other factors to keep in mind when figuring out the best plan for you are the length of your event, environmental conditions and your specific likes and dislikes. For example, there may be a specific food that would be great for your type of body and training, but if it doesn’t agree with you or you simply don’t like it, then another alternative may need to be substituted.

Try it Out

The following eating plan is a simple seven day menu based on a 1,200 calorie diet and contains all of the nutrients you need. However, you may want to add a little more to give you the 2,000 calories that are normally recommended for an athlete’s daily consumption. In addition, try to make your meals more fun by switching it up everyday in order to keep you interested!

DAY 1
Breakfast	Lunch	Dinner
1 orange	3 oz/90 g tuna fish	3 oz/90 g chicken (w/out skin) & cook in casserole with:
1 boiled egg	Salad of lettuce, onions and one tomato	3 oz/90 g carrots
1 oz/30g whole meal bread	2 celery sticks	4 0z/120 g onions
2 tsp low-fat spread	1 oz/30g vegetable of choice	2 oz/60g parsnips
	2 tsp salad dressing	3 oz/90g turnips
	2 crisp breads	3 oz/90g baked potato
	1 apple	4 oz/120g cooked green vegetable
		1 pear

DAY 2
Breakfast	Lunch	Dinner
« grapefruit	3oz/90g lean ham	Vegetable soup (one stock cube and 6 oz/180g celery, onion and carrot)
10z/30g bran cereal	3oz/90g mixed bean salad (red/haricot/chick/butter) w/1tsp chopped parsley and 2oz/60g chopped onions	4oz/120g white fish cooked with 4fl oz/120g skim milk, thickened w/ 1tsp cornflour and parsley
2.5 fl oz/75ml natural yogurt	Salad of lettuce, one tomato, cucumber and celery	4oz/120g green beans
	2tsp vegetable oil	1tsp margarine
	1 medium slice melon	1 apple

DAY 3
Breakfast	Lunch	Dinner
4oz/120ml unsweetened orange juice	4oz/120g cottage cheese	3oz/90g saut‚ed onion in 2tsp vegetable oil with 3oz/90g red meat and saut‚
2 boiled eggs	2 crisp bread	3oz/90g cooked brown rice
1oz/30g brown bread	Salad of one tomato, celery, cucumber, grated carrot, shredded cabbage, onion and red pepper	4oz/120g spinach
2tsp low-fat spread	2tsp low-fat spread/cheese	1 tomato
1 banana	1 banana	4oz/120g mushrooms
		4oz/120g fresh fruit salad
		2.5oz/75ml natural yogurt

DAY 4
Breakfast	Lunch	Dinner
4oz/120g grapes	Macaroni and cheese made w/ 3oz/90g cooked macaroni	4oz/120g white fish of your choice
1 scrambled egg	2oz/60g grated cheese mixed w/ 3oz/90g mushrooms & 3oz/90g cauliflower	3oz/90g baked potato
1 tomato	2fl oz/50ml skim milk	3oz/90g peas
1oz/30g brown bread	Serve with salad	3oz/90g carrots
2tsp low-fat spread	1 orange	1 apple

DAY 5
Breakfast	Lunch	Dinner
3oz/90g juice of your choice	3oz/90g baked beans	4oz/120g salmon (fresh or canned)
1.5/45g bran cereal	1 egg (not fried)	Cucumber
5fl oz/150ml natural yogurt	1oz/30g brown bread	2 oz/60g corn on the cob
4oz/120g watermelon	2tsp low-fat spread	2oz/60g green beans
	Salad of grated cabbage, onion, carrot, celery and pepper	2oz/60g pepper
	4oz/120g pineapple	2tsp low-fat spread
		1 orange

DAY 6
Breakfast	Lunch	Dinner
« grapefruit	3oz/90g baked potato filled w/ 3oz/90g shrimp, chopped parsley, 2tsp low calorie sour cream	4 oz/120g cooked turkey w/out skin
1 boiled egg	Salad of lettuce, celery, cucumber, pepper and onion	3oz/90g cooked pasta mixed w/ 2oz/60g cooked peas, 2oz/60g cooked celery, 1tbsp chopped chives
1 banana	1 pear	1tsp vegetable oil
3oz/90g vegetable of your choice		4oz/120g spinach
1oz/30g whole meal bread		5oz strawberries
2tsp low-fat spread		2.5fl oz/75 natural yogurt

DAY 7
Breakfast	Lunch	Dinner
4oz/120g pineapple	3oz/90g lean beef	3oz/90g white fish of your choice
1oz/30g granola cereal	3oz/90g baked potato w/ 2tsp low-fat spread	Mixed salad of lettuce, tomato, celery, cucumber and peppers
5fl oz/120ml skim milk	4oz/120g spring greens w/ 3oz/90g carrots, 3oz/90g radishes	3 crisp breads
2tsp honey	5 oz/150g strawberries	2tsp low-fat cheese
	2.5fl oz/75ml natural yogurt	4oz/120g plums

Hydration

Staying hydrated is just as important as maintaining a well-balanced diet. Athletes will need more than the recommended amount of water per day due to the fluid lost in sweat. Here’s a simple guide to follow for fluid intake:

Drink 16 ounces of water 30 to 60 minutes before activity
Drink 4 to 8 ounces of water every 15 to 30 minutes during activity
Drink 16 ounces (1 pint) of water for every pound of weight lost after activity

If an athlete isn’t properly hydrated, especially during hot weather, signs of heat

illness may start to occur. Anyone who experiences muscle cramps, dizziness, nausea, a severe headache or unusual muscle weakness should stop right away, get in a cool place and start drinking cool water right away.

Stick to It

While it’s OK to treat yourself every once in a while, it’s very important to stick to your normal eating plan on a daily basis. Like we mentioned before, remember to switch it up and try new things in your diet. This will make if fun and exciting all while prepping you to become the best that you can be!

“EVS ? Winning with Safety”