Nutrition for Formula 1 Racing, Part 1
Author: Certified HyperStrike Trainers
The Sport
At one time, it was thought that Formula1 Racing was a sport for the mechanics: How good is the car? How fast can it come out of the pit? When will the next pitstop occur?
It’s true the sport continually pushes the limits of technology and engineering, but it is also becoming increasingly demanding on the drivers. The faster the car goes, the greater the g-forces the driver experiences.
Formula 1 (F1) race car drivers experience physiological stressors similar to other sports, such as a maximum heart rate of greater than 180 beats/min and hitting approximately 80 percent of their VO2Max. Therefore, F1 drivers should be considered as athletes. Just like any other professional athlete, an F1 driver must take nutrition seriously in order to perform optimally. In fact, many teams are now dedicating increased resources not only to look at what is fueling the car, but also what is fuelling the driver.
Nutrition Formula 1 Racing
F1 drivers need to be fit in order to succeed. They not only require speed and strength in short, explosive bursts, but also a high level of anaerobic-strength endurance. During longer competitions, a high energy level is critical for maintaining “in The Zone” concentration while driving for hours under exhausting conditions – including a cockpit temperature that may exceed 150 degrees F.
Luckily, many of today’s drivers have discarded the idea that physical fitness can’t enhance driving performance. It’s common for drivers to take up hobbies involving high levels of endurance, such as triathlons, cycling or mountain biking. They become familiar with the idea of good nutrition and eating to fuel for an event.
Nutritional Guidelines
The ability to concentrate for long periods of time can determine the outcome of the race in those final laps. Because F1 Racing has an element of strength-endurance, anaerobic performance, and concentration, we can take this information and apply it in a context applicable to F1 Racing.
Some general guidelines to follow on a daily basis are:
- Eat approximately every three to four hours to maintain insulin levels and aid in physical and mental recovery.
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- Eat complex carbohydrates (starches) at a ratio of five to seven g/kg bodyweight (2.5-3.5 g/lb bodyweight) (1). For example, a 70 kg (154 lb) male needs 350 to 420 grams of carbohydrates per day. Starchy foods such as pasta, wheat bread, whole grain cereals, brown rice, potatoes, yams, sweet potatoes, and vegetables provide a major energy source to fuel your activities. These foods are also a source of fiber, vitamins, minerals and phytonutrients – the health protective substances in plant foods.
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- Choose protein sources at a ratio of 1.2–1.6 g/kg bodyweight (0.54-0.86 g/lb bodyweight) from turkey, chicken, eggs, fish (although cold water fish have higher fat content, these are much needed healthy fats), lean cuts of beef, tofu and low-fat cottage cheese (1).
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- Choose healthy fat sources from nuts, avocadoes and cold-water fish. Eat 40 to 100 grams of fat per day. If you do not get enough of these, take an essential fatty acid supplement or fish oil supplement (one to two tablespoons each day).
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- Keep drinking water or sport drinks to maintain hydration while training. Try to avoid water-like substances such as Kool-Aid, sodas, juice or lemonade. Although these may contain water and some carbohydrates, they also contain a greater amount of the wrong type of carbohydrate source (sucrose and/or fructose), which can ultimately lead to gastrointestinal (GI) distress (i.e. diarrhea) and decreased performance.
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- Eat a diet that consists of a wide variety of foods by keeping in mind the basic food groups. It is the best insurance for getting needed nutrients.
- Consume 25 to 35 grams of fiber per day among the foods that you eat. High fiber foods include whole grains, vegetables, fruits, and cereals. Read labels, and be aware of fiber content in everything you eat.
- Avoid high-fructose corn syrup and excessive table sugar, even when trying to gain weight. These include candy, juices, desserts, baked goods, etc.
- Use meal replacement shakes, fruit smoothies or bars whenever necessary. Always keep bars available such as in a book bag, purse, glove compartment, locker, or wherever poor nutrition might be the alternative such as at a competition. Try an assortment of brands to see which you like.
- Take a multivitamin/mineral supplement from a reputable brand.
- Before going to bed, eat a light snack such as peanut butter on whole-wheat bread and a glass of skim milk.
- Only certain supplements may be beneficial for Formula 1 Racing.
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