If you think that motorsports athletes are having the same fitness and health as normal human beings, then you are wrong. You cannot join motorsports unless you are fit enough. The motorsports athletes you see on your screens are the fittest humans on the planet. The conditions that they go through require a high level of fitness. Also, good health with a good diet is required to stay on top.
The basic nutrients that a body needs are proteins, vitamins, carbohydrates, etc. are tailored to each driver depending on the needs and events. These diet plans provide the best results while on the race track.
Best Diet for A Race Driver
Before the race day, the driver consumes a tailored diet plan on the training weekend. The physical and nutritional requirements focus on the driver’s needs before the event. The throughout weekend racecar activities require protein, carbohydrates, potassium, magnesium, hydration, fruits, and vegetables, etc.
On the race day, the nutrition plan for a race driver ensures better performance on the track. Also, it keeps the driver on the top.
This breakfast made from 1 to 2 packets of oatmeal with a cup of water or 2 percent milk is a complex carbohydrate meal. It provides energy to the driver over time. If nuts or nut butter is added to the oatmeal, then it makes it a healthy fiber and fats breakfast. For extra protein, the protein powder can be mixed in the oatmeal.
Mixed berries provide the driver with antioxidants. This meal is the best diet for a race driver before coming on the track. This breakfast provides carbohydrates, protein, fiber, good fats, minerals, and vitamins. To perform at the highest level, the race driver should have this healthy and nutritious breakfast.
An omega-3 fatty acid is an essential fat required for the brain. It functions the nervous system and helps the motor racing driver to concentrate and stay on top. To consume omega-3 fatty acids, a player can consume egg yolks, krill oil, plant oil, fish oils, etc.
Consumption of magnesium regulates blood pressure and maintains hydration in the body. For 42mg of magnesium, the driver should be consuming half a cup of brown rice.
At The Track
After getting on the track, the driver should have some fasting-acting energy foods. Cherries, apples, or bananas are good options for the driver to start the race. Also, they can be used for a post-race session when a driver completes his session. These easy grab-n-go meals keep the body hydrated just as regular fluids.
Banana and nut butter with honey sandwiches can be pre-made and cut into pieces. Additional snacks, such as nuts, dried fruits, or power bites are great to prepare before the event. Also, they help in the case where you cannot access the expensive hospitality for the race weekend.
How Does Increasing Length of The Day Affect Nutrition?
Maintaining Energy Levels
The crucial time during the race weekends consists of testing and qualifying in various heats. The driver throughout the weekend should be provided with enough energy. Also, the driver has to be careful while choosing the foods for the race weekend plan. During the long driving sessions, the player should consume slower release carbohydrates. For this purpose, pasta, quinoa, and sweet potato will be perfect for the race weekend diet.
The slower release carbohydrates allow the drivers to maintain alertness during long driving stints. On the other hand, for a quick burst of energy, fast-acting foods such as healthy sugars and carbohydrates are needed by motorsports racing drivers.
Before the race weekend, the nutrition plan should be made by the driver or the nutritionist. When the driver goes for a shorter stint, fast-acting and simple carbohydrates work best. A complex meal is recommended for the longer stints. Having an adequate meal at the right time ensures the 24-hour endurance races. In this timeline, different players take part in the motor race. Hence, each player should consume the best diet before the race.
After The Race
The protein-rich meals are recommended after the race. A turkey burger or other meat such as salmon, canned tunas, or fish can be consumed cold or microwaved. For a better alternative, rice packets or quinoa can be cooked over the stove for protein-rich meals. Also, mixing the salmon or canned tuna with salad or lemon juice adds extra flavor and nutrients.
The protein drinks give the racing drivers a mix of hydration and extra protein. The protein drinks can be premade using a protein powder. Also, the protein bars can be used for extra fiber, minerals, and vitamins. To make up the simple vitamin and protein drinks. The extra valuable protein acts as a fuel source and building block for the tissues of the body.
Coconut water provides vitamins and minerals in terms of hydration. Also, the watermelon can be chopped and used for hydration. It can be carried easily. Throughout the race, the driver needs to remain hydrated for better concentration on the road. It helps the driver to maintain the maximum levels of focus.
In case of dehydration, the drive can have a lack of concentration and fatigue. As a result, there can be great chances of less performance leading to an accident. The in-car drinks bottle can be used to keep the driver hydrated throughout the race. The hydrating foods can be tomatoes, radishes, spinach, milk, strawberries, cucumber, bananas, and watermelon.
The benefits of coconut milk are as follows:
- Relieves constipation
- Improves digestion
- Assists in weight loss
- Rich in electrolyte
- Prevents fatigue
- Builds muscle
- Reduces fat
- Lowers blood pressure and cholesterol
The focus on rebuilding the lost fluids because of sweat can be rebuild by using slow-releasing carbohydrates. It recovers the energy levels. After the race, the driver should be drinking a lot of water and eat food like pasta and rice, which helps the driver to recover the lost proteins, vitamins, minerals, carbohydrates, etc. during the race.
Fruits and Vegetables
Fruits and vegetables provide a lot of nutrients such as vitamins A, K, and B6. Other nutrients such as iron calcium fight inflammation. For this purpose, motorsports athletes should consume blueberries, raspberries, and blackberries. The darker berries protect against oxidative stress, due to intense racing, by producing the phytochemicals.
The dark leafy greens can be added to post-workout meals such as with chicken breast and a piece of steak. Besides steaks, the motorsports driver can use them with pasta, cauliflower, broccoli, and rice, etc.
Tailored Diet – Maintains Adequate Energy Levels
Adequate levels of energy are required by professional racing drivers. It does not matter which type of auto racing they are participating in. The nutrition intake before the race day should be nutritious. It is because the training period is just like the race day and drivers have to drive for longer hours.
Hence, they should be consuming slow-release carbohydrates so that they don’t feel hungry while on track. Motorsport drivers should be consuming a hydrated diet to avoid dehydration causing hazards on the track.