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Nutrition for Formula 1 Racing, Part 2

January 30, 2006 Print This ArticleShare

Author: Trainer-X

Daily Nutritional Needs

Formula 1 drivers require a daily high-carbohydrate (CHO) diet to maintain stamina and replenish lost glycogen stores during practice, competition and/or weight training. Athletes who need to remain mentally focused for prolonged periods of time must keep their liver glycogen stores filled. Liver glycogen is the primary fuel that the brain uses for energy, and when the stores are low, focus and timing begin to suffer.

For athletes, the American and Canadian Dietetics Associations recommend 55 to 58 percent of calories be CHO, 12 to 15 percent protein and 25 to 35 percent fat (1). However these are the minimum requirements. There is a growing body of evidence to suggest protein and fat requirements may need to be altered for active individuals involved resistance training, especially when 15 percent of the diet is protein (2). In order to avoid muscle loss, the protein and fat requirements have been slightly altered here for the recommended training diet as described below.

The Training Diet

The recommendations of the training diet suggest that a meal should be comprised of 55 to 60 percent CHO, 20 to 25 percent protein and 20 percent fat. The goal of the training diet is to provide adequate energy for recovery and tissue repair quickly and efficiently, without adding body fat. For simplicity, if you ate 2,000 calories a day, 55 percent of that is 1,100 calories from CHO, which is equal to 275 grams of carbohydrates (there are four calories of CHO per gram; thus, 1100/4 = 275 g of CHO per day. For protein, there are four calories of protein per gram also). For some it is easier to keep track of grams than calories.

Protein

Some research suggests that protein should be 1.4-1.7 g/kg bodyweight (bodyweight in kg = bodyweight in pounds / 2.2 kg) per day (9) or as high as 2g/kg bodyweight per day in athletes (10). The Recommended Daily Allowance of 0.8g/kg bodyweight per day protein is based on what is healthy for the average sedentary individual, which is not necessarily enough for athletes.

The additional protein is crucial not only for muscle repair, but also as an additional energy source. During times of low CHO stores and exhaustion, the body will use its own muscle as an energy source. Because it is so difficult to build and maintain muscle, athletes should be careful not to lose it.

Fat

Keep fat intake to 20 percent of your total calories, consisting primarily of essential and monounsaturated fats. Essential fatty acids are the type of fat that the body cannot create found in fish, flax seeds and walnuts. Monounsaturated fats, which are fats with one double bond, can come from olive or canola oils, seeds and/or avocados.

For someone consuming 2,000 calories a day, the fat intake should be about 400 calories. This is equal to about 44 to 67 grams (each fat gram contains nine calories).

Fat is used as fuel for endurance, but it also aids in neural recovery. Keeping your fat intake to less than 15 percent may have a harmful effect by inhibiting absorption of those vitamins that dissolve in fat, and it has no effect on improving your body fat percentage.

Because of the type of energy systems involved in all forms of martial arts, fat is used the least. Keeping a low fat intake and maintaining your caloric intake to sustain your weight is key to adding minimal body fat.

Hydration

Mental fatigue is more of a performance factor than physical or muscular fatigue. To prevent mental fatigue athletes need to minimize the effects of dehydration by drinking adequate amounts before the race and during the race. Ideally, fluid and CHO stores must be filled between races in order to prevent fatigue.

A hydration plan

When exercising in a hot environment (an environmental temperature of 30 degrees Celsius or more), dehydration by two percent of body mass impairs performance and increases the possibility of suffering a heat injury (1). It is not uncommon for a F1 driver to lose one liter of water during a race. In a long race, in a hot cabin, drivers are unlikely to prevent dehydration totally. For example, studies of relatively short races with Supercar drivers in hot conditions show cabin temperatures above 50 degrees Celsius, with the average sweat losses of three percent bodyweight. These conditions would be taxing enough, but are further exacerbated by the triple layered fire-proof suit, fireproof underwear, gloves, socks, helmet and boots. Therefore the same thing could happen in an F1 race.

To offset large losses of fluid that are likely to occur in the race drivers need to have a plan for:

  • Drinking adequate amounts in the days leading up to the race.
  • Drink 400 to 600 ml (14 to 22 oz) of fluid two to three hours before the race,
    • providing adequate time to urinate any excess (1).
  • Have the equivalent of a glass of fluids immediately before the race.
  • Use any available fluid delivery systems regularly throughout the race.
  • After the race, drink one liter of water for every 2.2 pounds (1 kg) lost, especially if you have another race that day or the day after.
This routine should be practiced in training or at less important events and in different environments (cool, moderate, hot) to be fine-tuned for important events.

One important consideration with regard to hydration, is urine output. Adding sodium or drinking fluids containing sodium may help decrease urine output, particularly when dehydration becomes significant (less than two percent body mass). Sodium is in sports drinks primarily because it appears to improve palatability and may be beneficial in maintaining the thirst response. The level of sodium in sports drink is quite low, and may not be optimal for decreasing urine output because of the palatability issue. A drink containing sodium, such as a sports drink or fluids with added electrolytes (i.e. Cytomax and Hammer Gel) may be your best choice between races when dehydration has been significant. During races, sports drinks with standard sodium concentration may be ideal since studies have shown less fluid is consumed as palatability decreases. The ideal brand of sports drink may depend on the length of the race and/or the environmental conditions.

Drinking fluids with a CHO concentration less than eight grams or 100 milliliters (e.g. soft drinks, energy drinks, fruit juice) during exercise delays gastric emptying and slows fluid delivery. Therefore, sport drinks or water are the best choices during driving, especially in hot environments where fluid demands are high.

Be aware that hydration is also necessary for proper digestion of food. By avoiding proper hydration, your fluid losses can be affected on several levels of health.

Once again, drink water or sports drinks, not sodas, beer, malt liquor, Red Bull or juice.

Pre-Race Meal

The primary purpose of the pre-race meal is to offset fatigue during the game.

There is no one-size-fits-all prescription because different people react differently to the same foods. Athletes should try to find food that won’t cause GI distress (diarrhea) and will help to maintain focus and endurance. A few guidelines:

  • Eat low-glycemic foods, such as whole grain cereals, certain fruits, sandwiches made with whole wheat bread, etc., approximately two to three hours before a competition. The closer to your match, the smaller the meal. This will help sustain blood-sugar levels.
  • Keep protein and fat intakes low because they slow digestion.
  • Avoid bulky foods, like raw fruits and vegetables, dry beans, peas and popcorn, which can stimulate bowel movements.
  • Avoid gas-forming foods such as vegetables from the cabbage family and cooked dry beans.
  • Drinking 400 to 600 mL (14 to 22 oz) of fluid two to three hours before exercise depending on tolerance (1).
  • Do not try new foods just before a match. Eat foods familiar with your digestive system.
  • Some athletes prefer to use their favorite foods, which may give them a psychological edge.

During the Race

While racing, you need to maintain focus, stamina and strength. As described above, 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.

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 (1). 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.

Products such as Endurox R4 by Endurox and Recoverite by Hammer Gel will provide both nutrients. When in a bind another option is drinking 20 oz. of low-fat chocolate milk post-exercise.

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. 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.

Alcohol

The temptation of binge drinking may come more after a race for a celebration of victory or a gathering to ease the pain of defeat. A sensible amount will not hinder performance or health, however alcohol intake can interfere with post-exercise recovery. You need to know what “a sensible amount” is for your own tolerance. In general, this means one drink for women and two for men.

But alcohol intake can interfere with the game and post-exercise recovery (3-5).

Get a post-exercise meal and fluids in first before drinking any alcohol. This way, less alcohol will have a tendency to be absorbed into the bloodstream and pass into the small intestine with the rest of the food.

Avoid any alcohol 24 hours post-exercise if you have any soft tissue injuries or bruises.

Alcohol and injuries are a bad combination, and it may actually increase swelling, bleeding and delay recovery (3-5).

References

  1. Nutrition and athletic performance – Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine. J Am Diet Assoc.;100:1543-1556, 2000.
  2. Kraemer, W.J., J.S. Volek, K.L. Clark, S.E. Gordon, T. Incledon, S.M. Puhl, N.T. Triplett-McBride, J.M. McBride, M. Putukian, W.J. Sebastianelli.
  3. Physiological adaptations to a weight-loss dietary regimen and exercise programs in women. Journal of Applied Physiology, 83, 270-279, 1997
  4. El-Sayed, M.S. Effects of alcohol ingestion post-exercise on platelet aggregation. Thromb Res. Jan 15;105(2):147-51. 2002.
  5. Peters, T.J., S. Nikolovski, G. K. Raja, T. N. Palmer, P. A. Fournier. Ethanol acutely impairs glycogen repletion in skeletal muscle following high intensity short duration exercise in the rat. Addict Biol.;1(3):289-95. 1996.
  6. Burke, L. M., G.R. Collier, E. M. Broad, P.G. Davis, D.T. Martin, A. J. Sanigorski, M. Hargreaves. Effect of alcohol intake on muscle glycogen storage after prolonged exercise. J Appl Physiol. Sep;95(3):983-90. 2003
  7. Williams, M. B., P.B. Raven, D. L. Fogt, J. L. Ivy. Effects of recovery beverages on glycogen restoration and endurance exercise performance. J Strength Cond Res. Feb;17(1):12-9. 2003.
  8. Zawadzki KM, Yaspelkis BB 3rd, Ivy JL. Carbohydrate-protein complex increases the rate of muscle glycogen storage after exercise. J Appl Physiol. May;72(5):1854-9. 1992.
  9. Ivy, J. L., H. W. Goforth, Jr., B. M. Damon, T. R. McCauley, E. C. Parsons, T. B. Price. Early postexercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement. J Appl Physiol. Oct;93(4):1337-44. 2002.
  10. Lemon, P.W. Beyond the zone: protein needs of active individuals. J Am Coll Nutr. Oct;19(5 Suppl):513S-521S, 2000.

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