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What Should a Motocross Rider Eat?

settembre 29, 2022 4 min read

RISK Racing iRide Supplements BCAA's, Rocket Fuel, Protein, and greens laid out next to each other with a motocross rider wearing risk racing red and black motocross gear in the background.

To be a successful motocross rider, you need to take care of your body. Part of this is being selective about the food you are consuming, so your body gets the nutrients it needs. But what does a healthy motocross meal look like? 

The main food groups a motocross rider should focus on are; fruit, vegetables, whole grains, protein, and dairy products. Many riders opt to use supplements to further improve their performance. It’s recommended that riders avoid alcohol and unhealthy sugary snacks. 

Getting the right diet will help you maintain the strength and energy you need to conquer a tough motocross course. Keep reading to learn everything you need to know to craft an effective meal plan.

RISK Racing motocross rider riding through a deep rut with their inside leg up by the shroud to balance the bike through the turn

What Foods Do You Need?

Monitoring our diet is about more than just looking good. It can influence all parts of our lives. For example, it will determine the amount of energy we have, impact strength and stamina, and can control mental alertness. 

With this in mind, it’s important to find a meal plan that will benefit motocross riders. Here are some of the elements you should be including:

  • Fruit and vegetables. These food groups contain a wide variety of vitamins, minerals, and antioxidants. Because of this, they should form 50 percent of your meal. 
  • Whole grains. These are foods like pasta and bread. They will be able to help you get starches, which can provide long-lasting energy reserves.  
  • Protein. You will need this nutrient to help you develop strong muscles. Most of the time protein will come from meat, though it can also be found in nuts and lentils. This should be around a quarter of the meal. Though if you are training heavily, you might want to supplement this with protein powders. 
  • Dairy products. Finally, you need some dairy products in your diet. These are good sources of calcium to help you build strong bones. You should aim for two to three cups a day. 

 Meal plated on a dinner table. The meal includes pasta (50% carbs/starch), chicken thigh (40% meat/protein), and assorted vegetable (10 vitamins/minerals)

Some riders opt for supplements to help them get the nutrients they need to thrive. Here are some of the products that Risk Racing offers:

  • Whey Protein PowderAs we mentioned, it’s key to make sure that you are getting plenty of protein in your diet. This isn’t just to help you build muscle. It can also be used to help you repair muscle after a grueling ride. 

Woman in kitchen blowing iRide chocolate protein powder towards the camera with a bag of the iRide chocolate lean whey protein powder


  • Rocket Fuel Pre-Workout MixThis is a healthy way of getting a boost before a training session. It can give you a boost in energy and help you stay focused. 

Person putting iRide blue raspberry rocket fuel in a shaker bottle before a workout.


  • SupergreensThis acts as a concentrated dose of green vegetables. Because of this, it can help to boost your immune system, increase your mental clarity, and improve your overall health. 

RISK Racing iRide supplements sour apple flavored greens sitting on a motocross stand in front of a motocross bike

Of course, there are a few things that you should avoid. While you can sometimes enjoy these items, it’s best to keep them as an occasional treat, rather than a regular part of your diet. These include: 

  • Snacks that are high in salt or sugar. While these foods can be eaten in moderation, they shouldn’t form a core part of your diet. Salt can make you dehydrated, while sugar might leave you feeling bloated and lethargic. 
  • Alcohol. Not only is it dangerous to ride a bike when under the influence, but alcohol can also cause you to become dehydrated. 

How Should Motocross Riders Structure Their Meals? 

Motocross riders should have a nutritious breakfast. Then, it’s recommended they eat smaller meals and regular intervals. This will allow a continuous release of energy throughout the day. 

To make sure that you can get a consistent energy release throughout the day, you need to consider the way your meals are structured. 

First, you should start the day with a healthy breakfast. This allows you to get the nutrients and energy you need to get through the day. 

You will need to incorporate regular snacks throughout the day. Make sure that you are snacking on healthy foods, like fruits and beef jerky. This gives you a consistent release of energy, it also helps you avoid overconsumption, which can lead to weight gain. Because you have been snacking consistently throughout the day, you might not need a big dinner. 

It’s important to consider the portion sizing. You need enough food to fill you up. But you don’t want so much that you end up feeling bloated and lethargic. Often, it will take a little experimentation to find the right sizing for you. 

At first, it can be hard to stick to a diet like this. Because of this, you will need to stick to the same meal plan each day, even on the weekend. Over time, your body will get used to eating this way. 

 Motocross rider hitting a big jump in risk racing black and teal gear. All risk racing riders take diet seriously, incremental meals throughout the day is important to keeping a consistent caloric intake to progress fitness through training and riding.

What Should a Motocross Rider Drink?

Male motocross riders will need at least 3.7 liters of water a day. Females will need at least 2.7 liters. Because of how physically intense the sport is, many riders use supplements to prevent them from becoming dehydrated.  

So far, we’ve spent a lot of time focusing on what a motocross rider should be eating. But it’s also important to consider what you will be drinking. It’s important to make sure that you are staying well-hydrated. Dehydration can cause you to lose your mental clarity and might impact speed and stamina. 

The amount of water you’ll have to eat each day will vary depending on your gender: 

Though, since you are performing in an intensely physical environment, you might need slightly more water. Risk Racing has a few supplements to help you stay hydrated. First, you might want to consider the Branch Chain Amino Acids (BCAAs). This is designed to keep your muscles hydrated, preventing muscle fatigue. 

Woman sitting cross legged drinking BCAA's post workout in a shaker bottle wearing a maroon workout outfit.

You can also use the iRide Hydro Fuel Electrolyte Mix. Since it contains electrolytes, your body will be able to retain the moisture for a long time, which is ideal for a prolonged motocross ride.

iRide Hydro Fuel strawberry lemonade bag sitting on the seat of a dirt bike in font of the risk racing truck 

Final Thoughts

Keeping your body and mind fueled is key for a motocross rider. This means choosing the right mix of foods and drinks. Generally, as long as you focus on eating healthy, nutritious food, you shouldn’t have any issues.

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