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Moto Superfoods

by Sean Casey

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Like the old saying goes, you are what you eat. Chugging a can of Rockstar and chowing down on funnel cake before the gate drops is not the best method of fueling your body. Obviously, eating a balanced diet with frequent meals will ensure plenty of energy throughout the day. However, by adding a few foods that have been dubbed “super foods” by many, you can further enhance recovery and be ready for your next moto. You don’t need to load up and eat these foods constantly, just add them in to your normal diet.

Greek Yogurt
This is great at almost any time of the day and especially a few hours before riding. You can throw some fruit and protein powder together and you have an awesome snack. Greek yogurt is full of pro-biotics that keep your digestive system normal as well as higher calcium content than that of other dairy products. This is also good for people who are sensitive to lactose and cannot handle milk. Look for Greek yogurt that has been fortified with vitamin D as well.

Salmon
This fish is packed with omega-3 fatty acids, iron and protein. Iron helps the body in the production of hemoglobin, which carries oxygen in the red blood cells. A lack of iron has been known to cause an increase in fatigue. The omega-3 is considered to be a good fat that reduces inflammation in the body.  This fish isn’t too heavy on the stomach and is delicious when grilled. Combine this lean fish with some greens and salsa to make a great salad for dinner.

Nuts
Go to Publix, or where ever you grocery shop, and pick up some assorted nuts. These little guys are loaded with the “good” fats like salmon and have plenty of antioxidents. They are pretty calorie dense, so just grab a handful and you are set. Munch on them between motos, at night or whenever you are hungry. Again, like the other foods on this list, you can add them to just about any meal for extra flavor and texture.

Blueberries
At my local Publix, these guys were on sale and I grabbed 3 cartons. I ended up eating a whole carton in a day and went back for more. Blueberries are one of the best berries because they are full of antioxidents, maintain blood sugar levels and some say they act as a mild anti depressant. This is a great food for those on the Paleo diet. Look for cartons with darker berries; the darker, the better.

Kiwis
Dig in my friend. One large kiwi contains your daily requirement for vitamin C, which is an immune system booster. Not only does this fruit have vitamin C, but it also has potassium, fiber and vitamins A and E. Just like the blueberries, this is a perfect fruit for you cave men dieters. Mix some kiwis and bananas at the track for some cramping protection from the potassium.

Note: these last two were added to the list by Virtual Trainer.,

Avocado
First a quiz. Is an Avacado a fuit or vegetable? Give up??? Okay, its a fruit and a great one at that. Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. They also act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten with the fruit. Plus, Avocados have the mono- and polyunsaturated "good" fats that are recommended as part of a healthy diet.

Eggs
Eggs make my list because they are nutritious, versatile, economical, and a great way to fill up on quality protein. Studies show if you eat eggs at breakfast, you may eat fewer calories during the day and lose weight without significantly affecting cholesterol levels." Eggs also contain 12 vitamins and minerals, including choline, which is good for brain development and memory. Enjoy them at any meal or hard-cooked as a portable snack to take to the track. Mmmmmm, I love my eggs!

About the Author:
Sean Casey has been riding/racing since the age of 13. Now attending the University of Central Florida, Sean is certified by the American College of Sports Medicine in Personal Training and studying Sport and Exercise Science. His site, MxTrainingBlog, covers everything from nutrition and training to racing mentality and riding technique. If you have any questions, comments, or just want to talk moto, contact Sean via email, Twitter, Facebook, or his website -

That's it for now, until next time, good luck with your training and remember, if you have a question, log on to the Virtual Trainer Expert Forum and have your question answered by a panel of experts. In addition, be sure and check out the Racer X Virtual Trainer archive section. Your complete one-stop information zone for motocross fitness. VT Signature

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Discussion

  1. Gravatar
    Lancaster June 09, 2011 at 5:24 pm

    I would add grass fed liver to this list.

  2. Gravatar
    Kraven Morehead June 09, 2011 at 11:04 pm

    Racer X...this kid is 20 years old and I'm assuming has no degree or certification yet. How is he any authority on nutrition? Why, with the thousands of professional nutritionists out there, would you promote a student's opinion without citing any science on something so important. I know a thing or two about nutrition and this kid actually knows what he's talking about, but to publish an article by someone without one single accolade to speak of is irresponsible and wreckless.

    If anyone is really serious about nutrition take a look at what guys like Brendan Brazier, Rich Roll, Scott Jurek, Dave Scott, Mac Danzig, and Carl Lewis are doing (or have done) all very serious athletes on vegan diets. Have an open mind and check out the facts...quite amazing actually.

    By the way Sean, no offense to you and keep up the good work.

  3. Gravatar
    Steve June 10, 2011 at 3:34 am

    I don't see where it states you have to cite sources for an online article, more specifically a blog. Quit crying about not having sources, this information is here for people to take what they want from not to be scrutinize by some punk. Plus vegans are fags, this is motocross not yoga. GTFO count Chocula.

    My $.02.

  4. Gravatar
    Racer X Virtual Trainer June 10, 2011 at 6:02 am

    Yea, I'm not real sure how to take your comment Kraven. I have never touted this site as a medical or nutritional "expert" site. What we do here is try and give the average guy who rides a motorcycle some good, solid information on riding, training, and yes, even nutrition. And I DO have a certified dietician who moderates articles on this site. I find that what Sean writes about is very educational and informational and in no way "irresponsible and wreckless" as you say. And if I were Sean, I would take your attacks as very offensive and personal. Now go ride your bike!

    Steve - I completely agree.

  5. Gravatar
    jd805 June 10, 2011 at 6:38 am

    Good article! HAHAHAHA!!! Yeah Matthes, I mean Steve! Get him!!
    Don't forget the original power bar.... Peanut butter and jelly sandwiches on whole grain bread! Put some banana slices in it for some added potasium.

  6. Gravatar
    charkie June 10, 2011 at 7:17 am

    I support the vegan way of eating. If you haven't tried it, then you are missing out.

  7. Gravatar
    charkie June 10, 2011 at 7:53 am

    Also, I find it ironic that the picture is Popeye holding a can of spinach, but there is no referance to vegetables and their nutritional benefits.

  8. Gravatar
    Jerry June 10, 2011 at 9:41 am

    I have no dog in this fight, but Steve your intelligence level really shines in your post. And for Tim to completely agree speaks volumes as well.

  9. Gravatar
    Brett June 10, 2011 at 10:11 am

    No veggies??? It's common knowledge leafy green vegetables (Kale, chard, etc.) are the most nutrient dense foods on the planet. Also, try some quinoa...a complete protein with tons of nutrients and a great source of carbs for fuel.

  10. Gravatar
    Dano June 10, 2011 at 6:23 pm

    Tons more SUPERFOODS out there if people would realize they are what eat......You are in control of your health by what you put in your mouth. And also what comes out of it too....haha

  11. Gravatar
    Lancaster June 11, 2011 at 9:04 pm

    The thought of a vegan with an open mind makes me laugh. In general, they are the picture of the true believer. I suggest you head on over to pub med and do some fact checking for yourself. The vegan diet is far from optimal for health or fitness. By the way, I would be more than happy to point out a few athletes that are champions and don't follow a vegan diet, but, as you may realize, it is nothing more than anecdotal evidence and really does not prove anything.

  12. Gravatar
    Lancaster June 11, 2011 at 9:10 pm


    http://freetheanimal.com/2011/04/a-100-raw-vegan-success-story.html

  13. Gravatar
    kev June 12, 2011 at 5:51 am

    chill out everyone. hes not saying these are the only good food, just some good ideas to keep you full at the track. great article, ill be trying some greek yogurt

  14. Gravatar
    Racer X Virtual Trainer June 13, 2011 at 7:11 am

    Jerry - I guess I should clarify my point where I "completely agreed" with Steve. Everything except for the "Vegans are Fags" statement. I get what he was saying and I'm sure he meant it just like you do when you tell your buddy "Your acting like a girl." I'm married and have 2 daughters but don't get my panties all in a bunch when someone says I'm acting like a girl. I know they aren't complimenting me but I also know they are not hating on girls either. Its a saying and I take it for what its worth. I didn't take what Steve said and and scrutinize it to the point of calling the ACLU on him and reporting him as a gay basher. As a matter of fact it didn't even register to me as a comment worth getting upset over. As a matter of fact I have been doing Yoga for years and didn't take any offense to the "this is motocross not Yoga" statement. Certainly he was not praising Yoga by saying that. I was more focused on the first part of his comment. The part that mattered.

    Oh and if you are wondering if I believe in a Vegan diet. I absolutely do not, but to each his own. I have good friends who are Vegans and yes, I give them shit every time we eat out together. If a rider wants to be a Vegan, go for it. I'm not going to hate you for it or even try to make you look bad. Its your choice and it has nothing to do with me.

    Charkie - for the record, spinach is definitely a superfood. Just ask Popeye!

  15. Gravatar
    Jmicmoto13 June 14, 2011 at 6:55 am

    Good response Tim and way to keep your cool and explain. I refer to this website daily for new updates and benficial posts. This food/nutrition post is great and I will apply it to my daily eating habits. I just don't understand why you guys are shooting down a young guy who is passionate about the sport we love and feels he has some input to further help all of us. I know If I felt like I had something informative and valuable to others who share the same passion about this sport I do I wouldnt want them bashing me when I was just tryin to help. Keep up the good work Sean and great website Tim. Thank you!!!

  16. Gravatar
    Austin June 15, 2011 at 5:05 pm

    @Kraven.... I'm sure you're a top certified athletic trainer and well on your way to finishing a degree in sports medicine so I take what you say as the truth. Actually, no you're just a troll who seems jealous that he can't get his articles on a reputable site. If you're the kind of person who takes articles they read online as 100% fact and not do any research on your own you opinion is worth less than a Business majors take on Theoretical Physics.

    Quit trollin and go work out you arm chair fighter.

  17. Gravatar
    Sean June 15, 2011 at 5:12 pm

    Guys, thanks for the support.

    Quite frankly Kraven, I respect your opinion, but everyone has to start some where. This is simply a passion for me and like my site says, I am just a college kid who goes to school for this. If you don't want to read what I have to say, then that's your loss.

    As for no veggies on the list...it should be a no brainer to have plenty of greens in your diet. It should be a staple in any meal and these are here to help you to think outside of the same foods. These should just help tweak what you are eating and add variety.

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