One of the favourite things among off-road riders is pushing limits. Faster, bigger and tackling more challenges and obstacles. As dirt bikes got faster and the sport became more popular over the last 10 years, the trails also became more challenging and demanding for your body.
Let’s face it, a great ride through Bali’s landscape or another trail around the world, requires more than just your bike with a powerful engine. You will need the energy in your body and mind to perform at your best. Hours and hours of crossing jungles, splashing through the ocean and focusing on the road ahead all takes a lot of energy.
So, if you’re looking for tips and easy-to-make meals that will keep you full and energized before, during and after your enduro ride, you’re in the right place!
Just as a dirt bike needs fuel to run well, good and healthy nutrition is the engine for your body. If you want to learn how to dirt bike as a beginner or if you want to ride the challenging trails in Bali, you need to fuel your body. It helps to keep your energy levels high, keeps your mind focused and good nutrition helps you to recover faster. Without proper nutrition, you may find yourself feeling tired or experiencing muscle cramps, which can take the fun out of your ride.
Before heading out, make sure you prepare yourself with a proper meal ideally 2-3 hours before riding. This gives your body enough time to digest and convert the food into the right energy!
Let’s start with hydration. This starts before you even step on your dirt bike. Make sure you drink water throughout the day leading up to your ride. And skip the alcohol the night before your ride. You don’t want to ride with a hangover.
Carbohydrates, proteins and healthy fats are key in your pre-ride meal. Carbs are your best friends when it comes to endurance, because carbs = energy. Foods like whole grains, fruits and veggies can give you the energy you need for your off-road adventure.
The protein in your pre-ride meal helps repair and build muscle tissue. It also keeps you feeling full and ready for the adventure ahead of you. Think about yogurt, eggs, grilled chicken, chia, nuts and quinoa.
A few other meals you can think of? Toast with avocado, egg and feta, a quinoa salad with grilled chicken or oatmeal with fruits and nuts. You can prepare this overnight for a cold version or make it in a pan or microwave for a hot version, which is perfect for the colder rainy season in Bali’s forests. These combinations provide slow-digesting carbs that will make you feel energized throughout your whole enduro adventure.
When you’re out on your full-day or half-day tour through Bali, your body will lose water and electrolytes through sweat. Even though you will be mostly busy with riding, having fun and taking in the beautiful surroundings there are a few small things you can do during your ride to stay hydrated and full of energy:
When you ride with Bali Dirt Bikes, you will enjoy a delicious lunch at a local Balinese restaurant. So you don’t have to worry about bringing everything yourself.
After your day full of action, power and fun on the challenging off-roads of Bali, it’s time to refuel your body and mind. A right meal after your ride is key to refill nutrients and to recover your muscles. Trust us, you will feel the difference!
Focus on the 3 R’s of recovery: remember to rehydrate, rebuild, and refuel. This means focusing on fluids, proteins and carbohydrates to help your body to recover. Start with rehydrating after your ride. Water or a drink with electrolytes. And yes, after your first drink focussed on recovering, you can also have that Bintang beer with your riding buddies.
Also try to eat within 30 to 60 minutes after your ride. It can be a snack with carbs and protein, a protein smoothie or yogurt with granola. Or it can be a larger meal, such as nasi goreng with egg and veggies or a sandwich with chicken. The combination of the right carbs, fats, and protein help to refuel the glycogen stores in your body that are connected to recover your muscles.
Understanding what not to put in your body is just as important as knowing what to eat. Yes, while heavy or very greasy meals may seem tempting, they will definitely weigh you down during your ride. Burgers, fries and any fried fast food will make you feel sluggish and uncomfortable while riding on your dirt bike.
Additionally, while it may seem obvious, skip the alcohol and drugs! This counts for both beginner riders to advanced riders. It not only dehydrates you, but it mostly affects your responsiveness, your reflexes and coordination. This is definitely needed when riding through Bali’s rice fields in Tabanan or on the volcanic grounds of Kintamani area.
Everybody and every body is different and reacts differently to movements, challenges and to nutrition. Both before, during and after your ride, listen to your body, it will tell you what it needs. Pay attention to how your body feels as you ride. If you start to feel tired or you feel that your energy dips, take a small snack or a hydration boost. And if you feel exhausted after the trail, don’t hesitate to eat a bit more healthy carbs and protein and get some rest. Don’t ignore those signs of your body, they are telling you that it needs more fuel!
