On race day, it’s crucial to fuel your body properly to optimize performance and maintain energy levels throughout the race. It’s easy to rely on the food that’s easily available at tracks (I’m looking at you burgers, chips and bacon sandwiches), but if you say no to those and eat healthily it could have a really positive effect on your performance and stamina.

Here are some food recommendations for racing drivers on the big day:

1. Complex Carbohydrates: Prioritize complex carbohydrates like whole grains, brown rice, quinoa, and sweet potatoes. These provide a steady release of energy, keeping you fueled for longer periods. Incorporate them into your pre-race meal or snack.
2. Lean Protein: Include lean protein sources such as chicken breast, fish, tofu, or legumes. Protein aids in muscle repair and recovery. Consume it as part of your pre-race meal to support muscle function during the race.
3. Fruits and Vegetables: Load up on fruits and vegetables, which provide essential vitamins, minerals, and antioxidants. Opt for options like bananas, berries, leafy greens, and carrots. They offer hydration, fibre, and nutrients crucial for optimal performance.
4. Hydration: Stay hydrated throughout the day. Drink water regularly, starting from the moment you wake up. Consider electrolyte-rich beverages or sports drinks to replenish minerals lost through sweat during the race.
5. Pre-Race Meal: Consume a balanced meal 2-3 hours before the race. Include a combination of carbohydrates, proteins, and healthy fats. Examples include oatmeal with berries and a side of scrambled eggs or a chicken stir-fry with vegetables and brown rice.
6. Pre-Race Snacks: If your race is later in the day, have a light snack 1-2 hours before the event. Opt for easily digestible foods such as a banana with nut butter, a granola bar, or a small handful of nuts and dried fruits.
7. Race-Time Fuel: During the race, focus on easily digestible snacks or drinks that provide quick energy. Energy gels, sports drinks, or small portions of fruits like grapes or orange slices can be beneficial for maintaining energy levels.
8. Post-Race Recovery: After the race, replenish your body with a combination of carbohydrates and proteins. This can include a protein shake, a turkey sandwich, or a balanced meal with lean protein, whole grains, and vegetables.
9. Listen to Your Body: Every driver’s nutritional needs are unique, so pay attention to what works best for you. Experiment with different foods during training sessions to determine what provides optimal energy and minimizes discomfort.
10. Avoid Heavy, Greasy Foods: Stay away from heavy, greasy meals or foods that may cause digestive issues or discomfort during the race. These can negatively impact your performance and lead to decreased focus and energy.

Remember, it’s essential to establish a personalized nutrition plan based on your body’s needs and preferences. Consult with a sports nutritionist or dietitian who can provide tailored guidance to help you fuel your body effectively on race day.