Nutrition Tips for Motorcycle Riders

Good nutrition is very important; whichever sport you are involved in. Motorcycle-based sports such as Motocross, Superbikes and MotoGP are no exception. Even riding a motorbike on the road can be a very physical endeavour and therefore it is important to maintain good nutrition.

Stay Hydrated

Proper hydration is very important for motorcycle riders, especially in warmer weather. Motorcycle leathers can cause the rider to get very warm, causing them to sweat a lot. Heavy sweating increases the risk of dehydration, so it is important that riders stop regularly to rehydrate themselves. As well as causing a lot of physical symptoms, dehydration can affect the rider’s judgement and slow their reaction times. This can put them and other road users at risk.

Water is the best thing to drink to rehydrate the body, although some energy drinks are also acceptable. Proper energy drinks can help to replace the electrolytes which are lost by the body as part of the sweating process. Although most people are advised to drink 2 litres of water per day to keep rehydrated, motorcycle riders should have at least 3 litres per day to help to replenish any water lost. It does not matter if you end up drinking slightly more water than you are losing, because the extra toilet breaks will help to give you an excuse to take a rest stop.

Avoid Sugar Surges

It is important for motorcycle riders to try to avoid blood sugar spikes and associated sugar surges. These surges can cause shaking and reduce the ability to think clearly. Eating carbohydrates with a low glycemic index is one way of controlling blood sugar levels. To swap high glycemic index foods for low ones, try exchanging white bread for wholegrain and processed cereals for porridge. Avoid chocolates and sugary sweets before you ride. Do not be tempted to try to rehydrate with fizzy drinks or fruit juices, because these beverages are full of sugar and they will not hydrate you as well as water can.


Riding a motorcycle can involve using muscle strength from the whole of your body. To improve your muscle strength and to help your muscles to recover quickly after use, you should include a good quality source of protein in every meal. Sources of protein include; chicken, fish, eggs, nuts, seeds, lentils and soy beans.

Healthy Snacking

If you are on a long ride, snacking is a good way of keeping your energy levels up whilst you are on the go. However, you should be careful about what you choose to snack upon. Avoid sugary snacks because these can cause blood sugar spikes. Nuts and seeds are ideal snacks because they contain a lot of vital nutrients, including having a high protein content. A small handful is the perfect portion sized between meals.

Set meal times

Try to stick to set meal times and eat 3 proper meals per day. Sticking to meal times will help your body to learn to keep your metabolism at a steady rate. Preventing your body from going into starvation mode will help to keep you lean and lower your body fat levels. Keeping your body weight low can help you to move faster whilst you are on your bike.

Know your own Body

If you start to develop any digestive issues, take the time to work out what is troubling you. Having digestive issues whilst you are on a motorbike may break your concentration. In addition to this, cutting out the foods which you have trouble digesting may actually help you to feel more energetic and less lethargic.