Horse racing is one of the most brutal sports to be involved in as an athlete, as there is often no room for error when it comes to the diet that must be followed.
Cheat days are a rarity for riders at the highest level of the sport, as a single chocolate bar could be the difference between making weight the following day or getting disqualified.
Life as a jockey is tough, meaning that it could be wise to take diet tips from the top stars within the sport if you’re looking to lose weight. A jockey diet can appear gruelling on the face of it, but there are proven results that ensure that a regimented diet can achieve positive results.
So,, what are some of the most important weight loss tips that could be followed from a horse racing jockey?
Cardio
One of the most important pieces of exercise that all jockeys complete in order to ensure that they make weight is cardio. This comes in a different variety of ways, and is largely down to the rider’s preference.
One choice is to take a light jog for around a mile around the racecourse. This is an excellent option in order to lose weight, as low-intensity workouts are the quickest way to lose excess fat.
Higher intensity workouts will instead build your cardiovascular fitness, which while important, doesn’t necessarily speed up the weight loss process. Walking around the racecourse is also a very popular option among jockeys.
Walking a track can often mean going up and down hills, and those elevation chances will ensure that you’re working in a low-intensity window.
Incline walking is the best option for many when it comes to losing weight, but you will need to complete the exercise for around 20 minutes per day to feel any massive improvement on the scales. For jockeys, it is simply about cutting off a few pounds before taking to the track for their first ride of the day.
Weight Training
While many will look to spend hours in the gym to build big muscles for the summer months, jockeys have a more tailored plan to achieve what they are looking to do. Weight training remains a common form of exercise, despite the risk of putting on mass muscle.
To combat this, jockeys will life lighter weights and do more reps. This is also a preferred option if you’re looking to lose weight, as light weights but more reps can tone parts of your body quickly. For riders, they will focus on areas of their body that will have a direct impact on their performance level, which includes leg movements such as squats and leg extensions.
The core is also a massive part of being a professional jockey, as riders will need to ensure that they have the strength to remain still and tight on a fast travelling animal. Core movements can be adopted to every workout, whether you’re looking to put on mass muscle or lose a few pounds.
Crunches are an excellent option for many, while sit ups and the roller can also be used. Each exercise will enable those completing it to feel tighter around the belly area, and it will also help when it comes back to lifting weights the next day. Crunches will also have a big impact on flexibility, as you will relax your back muscles to ensure that you feel healthy when it comes to the next workout.
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Diet
Of course, the most important factor to consider when attempting to lose weight is the diet plan that you will follow. Jockeys follow a very strict plan throughout the racing season, which includes the refusals of carbs and red meats.
Riders will also limit the amount of sugar that they consume, as these can be more challenging to get off before a raceday. Each person looking to follow a jockey’s diet will need to tailor their plan to their needs, meaning that if you’re a vegetarian, substituting meat for fish or another relevant option.
For the most part, jockeys will have something to get their metabolism going as a breakfast, with a very popular option coming in the form of scrambled eggs or porridge.
Fruit is also a very popular option for a snack when having breakfast. A big change when adopting a rider’s plan will come at lunch, as many jockeys will skip this meal due to it falling in the middle of the race day, meaning a handful of sweats or a protein shake are often preferred.
A dinner for a jockey is also healthy, featuring salad and other vegetables along with some meat. A popular option for many riders during the course of the season is a chicken salad, which is easy to burn off before racing the following day.