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It is said that motorsport athletes are some of the most physically fit athletes. This may come as a surprise to some who do not consider their work as demanding as that of a soccer player or a tennis player, but the conditions that drivers go through require a high level of fitness and very good health to stay on top. Therefore, a specific nutrition and hydration plan is necessary for each driver.
The reality is that Formula 1 is a physically and mentally demanding sport. Drivers are subjected to 2G forces when accelerating, 5G when braking and between 4G and 7G when cornering, not to mention tense periods behind the wheel at high speed. In a typical F1 season, drivers compete in more than twenty races over eight months, often in extreme conditions of humidity, heat or rain. All of this poses a very demanding travel schedule, which undoubtedly puts a strain on the drivers’ nutritional and fitness needs.
This is why riders follow a strict physical training program aimed at developing muscle strength, preventing injuries and controlling body weight. This strength-focused approach accounts for a large part of the training developed outside of the racing season.
Demanding training
During the season, drivers follow maintenance programs along with some strength development based on individual goals. Drivers also spend time performing cardiovascular training such as swimming, cycling and running, practices that help control body development. While it is unclear how many calories drivers burn when competing and training, both in cars and on simulators, no one doubts that nutrition plays a key role in their physical and mental performance.
In addition, Formula 1 drivers must be able to withstand the heat, as racing in hot climates results in body weight reductions of three to four liters in a single race due to sweating, which could equate to a five percent reduction in body mass Therefore, hydration before and after the race is key to maintaining concentration and promoting recovery.
Before and during races, drivers consume carbohydrate-based electrolyte drinks to help maintain blood glucose levels and replace some of the fluids and electrolytes lost through sweating. Although caffeine can be used to help improve alertness and reaction times, too much caffeine can also contribute to dehydration as a mild diuretic, so it should only be drunk occasionally.
Outside of racing, riders use nutrition to promote optimal body composition and strength. Diets are generally rich in fruits, vegetables and whole grains to promote immune function and energy release. Carbohydrates are taken both before and after exercise, especially when preparing for longer sessions in the car, to help with performance.
Louise Sutton, director of Sports and Exercise Nutrition at the Carnegie School of Sports (Leeds Beckett University), recently explained in an article that a Formula 1 driver should take the same care with his nutrition as any athlete sweating it out on the field. In this regard, the specialist recommended, above all, maintaining a high protein intake. This will not only help protect muscle mass, but will also promote muscle protein synthesis and strength development.
Drivers should consider not only the total protein but also the type of protein. This amounts to about two grams of protein per kilogram of body mass per day, and its intake should be divided into small doses and consumed every three to four hours. As the main source of protein, chicken and fish are the best choices, with the occasional lean red meat.
It is essential to avoid dehydration
Dairy products, legumes, quinoa and nuts are also options. If an athlete is vegetarian or vegan (Lewis Hamilton’s case), the requirements to make up for lost animal protein will be higher, so it is good to have secondary sources of protein in the plan. Rice protein, for example, contains all the essential amino acids required by an individual athlete and is generally much healthier from a digestive perspective compared to whey protein.
On the other hand, as already noted, it is essential to avoid dehydration, one of the biggest risks for riders, who can lose up to five percent of their body mass through sweat in a single race. Fluids should be sipped during the morning of a race, in addition to consuming fruits and smoothies, which contain carbohydrates for energy. Fruit juices and carbohydrate electrolyte drinks can also help further to boost energy and hydration.
However, it should not be overlooked that what a sports driver eats and drinks should change depending on the physical work he or she performs. Drivers can benefit from increased carbohydrate intake on long track days; conversely, they should reduce total carbohydrate and calorie intake on days when they reduce activity.
Complex carbohydrates
When we talk about carbohydrates, we don’t always mean the same foods. Specialists recommend that sports riders consume complex (slow-burning) carbohydrates, which provide more sustainable energy for use during races and longer training days. Foods such as oatmeal, brown rice and some cereals provide a source of fiber, as well as vitamins and minerals. The potassium and magnesium in brown rice will help with nerve transmission, muscle contraction, as well as regulating blood pressure and maintaining hydration within the body. Phosphorus, also provided by rice, regulates the pH within the body by buffering excess acids and alkalis.
To this should be added five to seven pieces a day of fruit and vegetables, which provide many nutrients, including vitamins A, K and B6, as well as iron and calcium, which are crucial for fighting inflammation. Good fruits for auto athletes include blackberries, raspberries and blueberries, and are key to maintaining an athlete’s strength after training and racing. They will also help maintain normal immune function.
On the other hand, the intense travel of Formula 1 teams, from one competition to another, means undergoing a strict travel schedule that can lead to poor dietary practices or contracting illnesses such as upper respiratory tract infections. Preparing for these periods is therefore essential. Likewise, good hygiene and eating familiar foods are also very important habits to prevent illness when in other countries.
