F1 drivers must be top athletes. What does this mean for their diet? What do drivers eat to stay in top shape?
Formula 1 drivers are not only masters of the wheel, they are also extremely disciplined athletes who must maintain top physical fitness. Their racing season brings tremendous physical exertion, from the high temperatures their bodies are exposed to in the races to the extreme G-forces they experience while driving. So how does their diet affect their performances and how do they keep fit and focused?
Massive fluid loss - how do drivers deal with it?
Every race is a great challenge for the body. For example, in one of the most demanding races - the Singapore Grand Prix - drivers lose three to four kilograms just by sweating. This makes hydration a crucial part of their daily routine. Drivers are always armed with a water bottle or electrolyte bag attached to their racing suit. Electrolytes are essential to maintain blood glucose levels, which are important to prevent both physical and mental exhaustion during a race.
What makes up the perfect F1 driver's menu?
The F1 driver's diet is based on a carefully planned combination of nutrients that ensure optimal body performance under extreme conditions. On the menu you will find a lot of wholesome carbohydrates, proteins and vitamins.
1. Carbohydrates: These are "fuel" for the body, but drivers avoid fast sugars and unhealthy sources. Instead of pasta or fries, they reach for whole grains, brown rice and legumes, which slowly release energy and are rich in potassium and magnesium. These two minerals are essential for muscle, nervous system and brain function.
2. Fruits and vegetables: Drivers must consume at least five to seven servings of fresh fruit and vegetables every day, as these provide the necessary vitamins and minerals and help the body recover after exertion. In addition, with a high fiber content and low fat content, they help maintain an optimal weight.
3. Proteins: Because drivers are under constant physical stress, they need to build and maintain muscle mass. Proteins provide them with essential amino acids for muscle and cell regeneration. Drivers tend to reach for lean meat, fish and plant-based protein sources like tofu and legumes, especially if they're vegan, like Lewis Hamilton.
Hydration - the secret to endurance
Every athlete knows how important hydration is, but it's even more obvious for F1 drivers. During the race, they must constantly replace lost fluids with water or drinks rich in electrolytes. These allow them to control their energy, prevent muscle spasms and keep their minds sharp through hours of intense driving.
What is the typical daily menu of an F1 driver?
The driver's diet must be balanced, nutritious and rich in energy. Here is an example of a daily menu:
- Breakfast: oatmeal with forest fruits, banana, nuts and honey.
- Lunch: light salad with chicken breast, tomato salsa and cooked vegetables, fresh fruit for dessert.
- Dinner: tomato soup, followed by baked fish and sweet potatoes with lots of salad, yogurt for dessert.
Optimal weight for speed
In the world of Formula 1, every gram counts. The combined weight of the racing car and driver must reach a minimum of 180 kg, which includes all equipment, from helmet to racing suit. Lighter drivers need to gain some muscle mass to meet the minimum standards, while taller drivers such as Alex Albon, who is 186cm and weighs 76kg, cannot exceed this limit. For example, Max Verstappen, the triple world champion, is 180 cm tall and weighs 71 kg, which makes him one of the lighter drivers in the Red Bull team.
Nutrition is the key to success
Formula 1 drivers have to master more than just track speed. Their success is closely related to how they take care of their bodies - both physically and nutritionally. Each meal is thoughtfully planned, as nutrition directly affects their performance and length of career. After all, nutrition is also part of their racing discipline, as former team manager Franz Tost says: "There is no room for mortadella in my team!"
