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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.

The secret of the Castle

The Spa-Francorchamps Circuit hides a secret that all visitors must see. Especially for those who are only focused on racing, Because this is a pausa in the race. Only 20 kilometers by car, or on an incredible one-hour bicycle route through meadows, you can discover the heart of this secret. Because this place in Spa-Francorchamps takes you to the past as if you were in a time machine. Peace, silence, forest, birdsong and the sound of the wind. You feel in the Belgian medieval age. For history lovers and for those who love to visit places that keep secrets – yes or yes – you have to go to Chateau de Reinhardstein. Also known as Burg Matternich, it was built in 1354, it is believed to be built on a Gallo-Celtic fortification. It was Wenceslas of Luxembourg who granted permission for its construction to Renaud de Waimes. The castle was in German territory, but after being bombed in the First World War, this area was yielded to Belgium. Once the conflict was over, it was inherited for generations, passing through different owners of the Waimes family, until it became extinct. It then became the property of the Metternich family, until the French Revolution, when the property was seized and returned by France to the State of Belgium at the end of the 18th Century. The secret of the surrounding people was that there was a hidden treasure, so they began to deteriorate and destroy the construction. It was in 1965, when university professor Jean Overloop decided to discover and recover the castle in Spa-Francorchamaps. He lived in it until his death. Today it is private property, but you can enter with a guided tour at a price of 12 euros per person.    

A bath in golden liquid

In Belgium, after returning to the future, in this time machine, there is time to relax completely in Spa-Francorchamps. It’s time to explore something different, because at Spa-Francorchamps, beer is not only drunk, but we can also take a beer bath and relax our bodies immersed in this Belgian elixir. Or better, drink a very cold Belgian beer, but immersed in it, at a bubbling temperature of 35 degrees. There is a trend in this area of ​​Belgium, derived from wellness and the rejuvenating, relaxing benefits and with a high peeling content to purify the skin. Beer contains all the important B vitamins, plus vitamins A, D and E. In Belgium, these are Beerland and Beerspa, two brands that offer in Spa-Francorchamps, a one-hour session and two pints of beer for 40 euros. I wouldn’t even think about it. I am already there to explore this top attraction in Belgium. To eat, my recommendations are: Cote Proche, to try their specialty, which is baked duck. At Le Gastromme, the number one dish is the vegetarian quiche. At Le Coin des Saveurs, try the variety of desserts and the best coffee in Spa-Francorchamps. On weekdays, you can find a lunch menu, per person, between 17 and 24 euros. Don’t forget to eat, to have energy, discover and explore all these top attractions. 

You must have to visit the Circuit Museum

To close the day and not to leave aside your passion of Motorsport, which is finally what we came for – it is essential to go to the Spa-Francorchamps Circuit Museum, one of the top activities to do there. Located in the town of Savelot, just 10 kilometers from where the racing engines roar, this museum is built in the heart of the Savelot Abbey. To access it, we must enter through some medieval porticoes and go down to some catacombs. Therein lies the surprise. Hundreds of cars, parked next to each other, illuminated in a very chic style with that characteristic background that gives us a brick from the year 661 exposed to darkness and light. A marvel. For the most knowledgeable, for example there is The FN Grand Prix, winner of the Copa del Rey in the 24 Hours of Spa in 1925. Currently it is still in perfect condition. The Motorbike Prototype of 1986. The Ford Capri, winner of the 1979 24 hours, driven by the Martin brothers. Alain Prost’s Ferrari 641. The 1968 Porsche 910 – 6 cylinder driven in Spa by Hans Hermann. And one of the museum’s jewels, the Ferrari 365GTB4 «Daytona» V12, among more than 500 models that we cannot discover in this blog, you have to go there. The entrance costs 10 euros and the visit lasts approximately one hour.  Children under six years old enter have free access in all Belgium museums.

Sleep under the light of the stars 

In Belgium, the hotel offer is very wide, specially in Spa-Francorchamps. From the option of renting an apartment for a large family, at more affordable prices, between 80 and 200 euros per day. Even the opportunity to enjoy a five-star hotel with all the luxuries and comforts, for 500 euros per night. Yes, it is necessary and recommended that reservations be made well in advance, especially on race days, since there is a lot of demand. Another option is to visit Spa-Francorchamps in a caravan, and be able to sleep under the light of the stars and discover one of the best attractions of this area, nature, its forests, flora and fauna. There are about 50 campsites very well located near important towns and cities, which the children will undoubtedly appreciate very much. For all this, Spa-Francorchamps is one of the destinations in Europe that best combines motor sports, history, nature and family. 

The Eurocup-3 will be the premiere of a unique evolution of the Tatuus F3 T-318. On a technical level the car is exactly the same as in 2023. What makes our version of the car special, is the unique Aerokit that we have. Which extra and unique plus, is separated into the following elements: sidepods, front wing kit, rear wing kit, intercooler and battery kit.

We enjoyed the Tatuus in the previous season, and at the 2024 debut in Spa-Francorchamps, we will take the best photos of its stylized design again. The wings and surfaces have been studied by Tatuus engineers to ensure high performance and downforce, starting from the front and rear wings and reaching the side supports. The technical development of the car was carried out following the latest regulations and generally follows the latest trends and designs in formulas.

The engine, heart of the car

The engine chosen is the Alfa Romeo-Autotecnica Motori 1750cc (4 cylinders in line, turbocharged, around 275 HP). It is an experienced and high-performance engine in the single-seaters scene. This allows many drivers to have grown in their performance, confidence and titles, in various championships over the years. Like the Tatuus F4 and F3R, the  F3 T-318 model, is designed to be the ideal step for a young driver, who are normally those who compete in the Eurocup-3 category, to develop their skills. The Tatuus F3 T-318 designed to allow young drivers to make the leap from Karting to the world of formulas competitions, raising the level of performances and developing talents.

Regarding the technical aspects: https://eurocup3.org/about/the-car

Tatuus: Made in Italy

Born in 1980, Tatuus Racing is a leading company in the production and development of single-seaters for Formula 4, Regional Formula 3 and Eurocup-3. The Tatuus headquarters are located in Lainate, on the border with Arese, in a historic place for the tradition of italian motorsport. More than 4,000 square meters where the Alfa Romeo headquarters used to be, a few meters from the test track. Tatuus today is joined by Autotecnica Motori. Was born in 1977, today a leading company in the design and production of single-seaters and engines for formula races. Autotecnica has the particularity of developing engines from scratch and reaching a race-ready example, going internally through all the design, development, construction, testing and triumphs. Autotecnica’s headquarters are located in Casalmaggiore, Cremona, in the heart of the Italian ‘Motor Valley’.