FOOD BALANCE
“Fast food? I don’t think so, we have to eat healthy,” says GRS Team driver Nikola Tsolov. With this phrase we already know that the Eurocup-3 drivers carry professionalism in every detail, thinking about their idols and references. “We are what we eat” is the phrase that is most repeated in thevisits from elite athletes, consultations with nutritionists andsports experts in food. Win in every detail,even in the foods they consume. “Eat breakfast with cereals,a little milk, not a lot, and also a little proteinlike a slice of ham and a little egg white. Besides,a natural juice. And nothing more,” Edo acknowledged in an interview.Bendinelli in 2023, Fernando Alonso’s personal trainer,knows very well why the Asturian driver continues competing at thatage. Your diet is essential to be among thebetter today. And it is like that, as Bendinelli says, because being a pilotof a single-seater, involves more than technical preparation andphysically, but also needs a specialized diet tothat the body has all the nutrients and energy that itloses during the race. In summary, the diets followed bypilots, are generally rich in fruits, vegetables and cereals, whichwhich promote the release of energy. For F4 and Eurocup-3 drivers, the diet is very similar. It is true that these are young people who are in physical, psychological and technical development, but that does not mean their diet is correct.to be very different. It’s almost the same. They are governed by a dynamic similar to that of an F1 driver, they need the same protein load and nutrients to maintain an adequate weight for their competition, all according to what has been studied about their weight, height and body indexes, which are independent of each pilot. Fast food? You’ll see that not…
THE WEIGHT RULE
Everything changed in 2019, when the FIA introduced the parameter of80 kilos as maximum weight for drivers in F1. This mustinclude helmet, racing suit and boots. From there, the worknutritional status is at the limit of demands, especially fortaller pilots. For example today, in F1 Esteban Ocon measures1.86 meters and weighs 73 kilos. The shortest one is Yuki Tsunodawith 1.59 meters and 54 kilos. Before that rule came into effectvigor, each team could tell the drivers the specific weightthat they had to have, which often led to pilots despiteless than what is considered healthy. Therefore the rule pointsto lead a healthy life and not leave aside health oversport. The diets that F1 drivers follow aregenerally rich in fruits, vegetables and cereals whichThey promote the release of energy. CarbohydratesThey are consumed before and after exercise, and when preparedfor racing which helps them with performance. The proteinIt is consumed with each meal and after exercise to obtaingreater strength gain. Race day is special,because everything revolves around the loss of energy. CoachAlonso goes more into detail. Breakfast is a little stronger,since on race Sunday the driver eats very early, about threehours before the race, and there is not much food,the food is just a shot of what you needfor the race: carbohydrates and a little protein. Thats why hebreakfast is a little more important because it makes you endureall day until the end of the race, says Bendinelli.
AND THE VEGANS?
Dairy products, legumes, quinoa and nuts are alsovalid alternatives If an athlete is vegetarian or vegan (LewisHamilton), the requirements to compensate for animal proteinslosses will be higher, so it is good to have sourcessecondary protein in the nutritional plan. The protein ofrice -for example- contains all the essential amino acids thatrequires an individual athlete and is generally much morehealthy from a digestive perspective, compared towhey protein. Specialists recommend to pilotssports the consumption of complex carbohydrates (which areburn slowly), which provide more sustainable energyto wear during races and training dayslong. Foods like oats, brown rice, and someCereals are a source of fiber, as well as vitamins andminerals. The potassium and magnesium provided by brown riceThey will help in nerve transmission, muscle contraction, as wellas in the regulation of blood pressure and the maintenance ofhydration within the body. For its part, phosphorus alsoprovided by rice, regulates the pH within the body by bufferingexcess acids and alkalis.
5 BASIC POINTS IN THE PILOT’S DIET
1. HYDRATE: It is essential that a pilot always behydrated sometimes races are held in places withvery hot and humid climates. In addition, the pilot is seatedliterally next to the engine which emits a lot of heat. InRegarding their clothing, pilots wear 2 layers of clothingfire test, gloves and a helmet for periods of hours.All factors that contribute to a pilot losingbetween two to three kilos of body mass during astroke, which is equivalent to 2 or 3 liters of water.
2. CONSUME VITAMINS AND MINERALS: In one year,20 Grand Prix are held, tests are carried out,qualifying etc. The drivers travel through multipletime zones, with different climates and different cultures. Bywhat is necessary to increase the consumption of micronutrientsso that the pilots stay strong, focused and inshape.
3. VARIED DIET: It is of utmost importance that the diet of thepilot is varied, that is, it contains all the macro andmicronutrients otherwise could affect performance andto the pilot’s performance.
4. HAVE A BALANCE: It is necessary to maintain a goodbalance in the consumption of food and liquids tomaintain adequate energy levels, both outside andinside the track.
5. MANAGE TIMES: The times that a pilot has toeating are limited to very short spaces between theirdifferent commitments, so it is important that you have acorrect management of your times to be able to eat within hourssuitable.
6. PROTEINS: Regarding the percentage of carbohydrates andRecommended proteins for a pilot vary due to theirHeight and weight. A high diet is generally recommended.in protein, so that it allows them to release energy in a waycontrolled and be able to obtain a good recovery 50% ofcarbohydrates, 35% protein and 15% fat. But yourcaloric intake will depend on the specific needhave the pilot either to lose or gain weight. LouiseSutton, Director of Sports and Exercise Nutrition atCarnegie School of Sports (Leeds Beckett University),recently explained in an article that a pilot fromFormula 1 must take care of its nutrition with the same demands asany athlete who sweats his shirt on the fieldgame. In this sense, the specialist recommends, beforeEverything, maintain a high protein consumption. Not only will this help protect muscle mass, but it will alsowill promote muscle protein synthesis and developmentof the strength.
