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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