So far we have covered the vital areas of pre-race nutrition and nutrition during the
race but what about post race nutrition?
It is also absolutely critical to get this correct.
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Recovery Meal
Consume 1.5 g/kg bodyweight of CHO-rich, low fiber foods and beverages within 30 minutes or as soon as possible after a game and again every two hours for four to six hours to replace glycogen stores. This may be difficult when traveling, but failing to do so will encourage under-recovery and potential muscle wasting.
Do not forget your Hydration Plan in relation to the amount of sweat loss.
After physical activity lasting longer than an hour, the body best restores lost glycogen when carbohydrates and protein are consumed together in a ratio of 4:1 or 3:1 rather than simply consuming carbohydrates alone (6,7,8). Furthermore, the combination of CHO and protein has the added benefit of stimulating amino acid transport, protein synthesis and muscle tissue repair, all of which will further speed recovery and re-energize you for your next competition.
When in a bind another option is drinking a bottle of low-fat chocolate milk post-exercise (something like a ‘Frijj’ is great, perfect ratio of carbs to protein).
It is better to consume the “meal” as a liquid in order to facilitate recovery faster, and follow with a variety of whole-foods between two and four hours later.
Return to the normal Training Diet at the next meal.
DO NOT FORGET the post-race meal!
Eating While Traveling and Competing
F1 Racing will take you around the world for all of the major Grand Prix races. Even in the feeder classes you will be traveling to different countries. Most drivers are likely to buy food before and after they arrive at the track, but some are increasingly hiring team caterers who prepare food during the day. Many teams also cater for guests and sponsors. Careful planning and recipe selection is needed to ensure that drivers receive appropriate meals and the crew are taken care of too!
Use the above suggestions for what to eat while traveling in an unfamiliar land and even in a “too familiar” land. Remember your goals and why you are there. With all the training and time you put into racing, you deserve to reap the most rewards.
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Would you be interested in a free consultation with one of the UK’s leading sports dietitians? Leave your comments below and let me know.
She normally charges £150 an hour for a consultation, but as she is a good friend of mine I have been able to convince her to give 2 lucky drivers a free 20 minute consultation (over Skype) valued at £50 each! Think about what this could do for your racing career.
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During the Race
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While racing, you need to maintain focus, stamina and strength. As described in the previous post, hydration is critical, and you should use any available delivery system for optimal hydration.
Ideally, determine a plan based on your usual fluid losses. Fluid losses can be determined by weighing yourself before and after racing.
>> Each kilogram of weight loss indicates one liter of fluid loss.
Begin drinking early in the race and drink small amounts, frequently to ensure your fluid intake matches your fluid loss. It helps to have pre-determined cues for drinking – a visual cue such as the finish line or specific point on the track.
Alternatively, nominate a member of the crew to give regular reminders via the radio system. Fluid delivery systems (i.e., Camel Pack or specialized in-car drinking systems) are essential for easy drinking during race conditions.
Try your system during less important races until you are comfortable with the technique. Make sure to even vary the products used (for example, water vs. Cytomax) and determine how you felt in terms of your strength, focus, hydration status, etc.
For more information about Nutrition, hydration, peak performance and motorsport I have put together a guide for you with powerful information to get you performing consistently at you peak.
The pack is located at:
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I strongly recommend you pick up this guide as it brings together all the information into a concise, and helpful area for you to reference.
It gives you everything you need including meal plans and pre-race diary to determine exactly what is that gets you driving at your peak.
>>>http://www.f1driverssecrets.com/nutritionformotorsport.html
Any questions? email me or drop them in comments below
Keep Racing!
Robin
Do you want to perform at your peak? Then you better get your pre-race meal correct!
The primary purpose of the pre-race meal is to offset fatigue during the race. Being optimally fueled helps you massively to maintain concentration on the most important aspects of racing.
So what do you need to do to maintain energy levels and ultimately concentration during the race? Here is an outline below:
Firstly you need to know that this is only a guide as different drivers will have different requirements.
Here are the Pre-race Guidelines:
• Eat foods that release energy slowly approximately 2-3 hours before the race. These include whole grain cereals, whole wheat bread and beans just to name a few. The closer to the race the smaller the meal. Ultimately this will sustain blood sugar levels that are so so important for peak performance.
• Drink 400 to 600 mL (14 to 22 oz) of fluid two to three hours before the race (depending on what you can handle). You need to track and monitor this to understand what suits you the best.
• Remember what happened to Webber at the 2007 Japanese Grand Prix? Don’t try new foods just before the race. Stick to what you know and have a plan for what you are going to eat.
I have just put the finishing touches on a guide that will help you to take control of your eating. This is being released for $7 for the first 5 drivers then the price is going up. It gives you an eating guide, a plan to help you recognise what foods help you to perform at your peak AND 1500 – 3000 calorie meal plans (completely balanced)
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This guide can be used for any age or level of racing. It is about increasing your knowledge and giving you a plan to stick to, keep you in the zone and keep you at your peak.
Nutrition For Motorsport Success Pack
Any questions drop them in the comments below or email me direct!
Keep Racing!
Robin
The key element is to understand that if you are training
hard and racing you can basically eat whatever you want BUT if you want to be a champion it is better to put foods in your body that will give the edge and avoid the peaks and troughs
associated with making uneducated food choices.
Drivers want to be trim and lean, muscular without being too bulky. I have been consulting with a good friend of mine (a sports dietitian) to get the best advice for you and your eating habits for racing.
Here is a general example of a meal plan for F1 drivers:
Breakfast: Cereals and fruit
Morning Snack: Fruits and protein
Lunch: Pasta and a tomato based sauce
Afternoon Snack: Fruit and dry cereals (like a cereal bar)
Dinner: A really light meal for example fish served with vegetables (steamed) or something like spinach that has loads of fantastic vitamins.
Understanding what to eat for performance will give you the edge and lead to peak
performance for motorsport. Remember your brain is your biggest and most powerful
muscle, it needs loads of energy. If you do not fuel yourself correctly your brain is deprived
of energy and as a result you are unable to make the split second decisions, your reaction
times increase, and your concentration decreases.
Questions? Leave the below or email me robin (at) f1driverssecrets (dot) com
Keep Racing!
Physical fitness affects areas such as concentration,
decision making and reaction time; all key elements
for a top driver.
The physical and mental side of racing are completely
intertwined. You cannot separate them. If you are physically
at your peak you will have a greater chance of being
mentally at your peak too, this means you will be able to
concentrate for longer periods, make better decisions and
have lighting quick reaction time on the track.
Have a look at this short clip about the physical and mental
training of an F1 driver (try to ignore the horrible narrator!)
It is essential ot incorporate mind and diet into your
physical training regime. This will ensure you are in peak
physical and mental condition and get the most out of your
body and car for awesome motor sport success.
Drop me an email in the box to the right or leave
a comment below and let me know any questions you
have in regards to the physical, mental or dietary side
of motor sport.
Keep Racing!
