Boys love toy-cars, and men like real cars. Probably that’s why the race—day diet for racers is getting increasingly popular among the stronger half of humanity, which,
- on the one hand, doesn’t mind to lose weight,
- on the other – would not want to expose themselves to substantial menu restrictions.
The plan recommended by nutritionists for professional rally racers and karting racers is aimed at maintaining muscle mass, vigor and the ability to concentrate, as well as at providing a constant energy charge. Clear, simple, manly, macho!Race-day diet is developed individually for each rally participant and takes into account not only the physical data of the athlete, but also the duration of the upcoming competition, season, and track peculiarities. However, the general recommendations are based on the gold standard of nutrition:
Plenty of fluids
As it is known, in contrast to women, men are reluctant to “sit” on diets. Their free spirit feels oppressed in the rigid framework of a strictly prescribed menu. However, more and more active members of the stronger sex get interested in features of nutrition of professional racers.It turns out that these rules are easily adapted to everyday life of an ordinary man, who drives a family hatchback, rather than a racing car, but wants to be healthy, slim and energetic. Oh wait, stop! There is no such thing as ordinary men. They all are heroes, regardless of whether they are applauded by the grandstands of fans or nodded in approval by one and only beloved woman.
- Be sure to eat breakfast! Morning is the only time when you can have a relatively hearty meal
- A useful thing is to have a second light breakfast 2 – 2.5 hours after the first one
- Drink plenty of fluids (about 2 liters of water per day)
- Drink no more than 2 cups of coffee per day (without sugar!)
- Avoid any sugary drinks – from home-made fruit drinks to packed juices
- Eat products that contain pure sugar in smallest possible amounts
- Eat in small meals, 4-6 times a day, avoiding overt feelings of satiety and stomach fullness
- Be conservative: avoid unfamiliar foods, especially before any important life events
- Choose easily digestible foods with a minimum of hidden fat that do not contain coarse fibers
- Do not eat red meat
- Do not eat heavy, fatty foods in the middle of the day.
Not gain weight
Maintain healthy muscles
Maintain a feeling of satiety
Have an energy charge throughout the dayBlood sugar level management that is achieved through the taboo of pure sugar and emphasis on the use of products with a low glycemic index makes it possible to maintain a constant intellectual activity and the high quality of reaction.
An important part of the race-day diet is exercise. If a man does not consume energy and does not use proteins that he gets with food on the “maintenance” of muscles at a rally track, he must do it in the gym, on the treadmill, or in any other way (for example, improving the backyard) .
Alas, if you write off the sports component, not a single men’s diet for weight loss will work for you. Movement is vital to a modern man not only to lose weight, but also to keep his body and mind in a decent shape.
Race-day diet for men is not a ready-made list of breakfasts, lunches and dinners, but the system that you have to understand, accept and apply to your nutrition.Just like in any balanced nutrition plan, the race-day diet for men must include all the major macronutrients:
A special role is given to carbohydrates, especially those that are commonly called “slow”.
To extract the glucose they contain, which serves as an energy fuel for the body cells, your body has to work harder.
It takes quite a long time to digest the slow carbohydrates, which means that glucose is released gradually. Such a mechanism allows avoiding many of the unpleasant effects, such as:
- sudden hunger attacks,
- mood swings.
The human brain is “powered” by pure glucose, so its smooth inflow is important not only for the body vitality, but also for the mind freshness.
Before workouts, the race-day diet recommends focusing on carbohydrate foods with a low (less than 40 units) glycemic index, for example:
- beans and lentils,
- durum wheat pasta,
- leafy vegetables,
In the morning, for breakfast or after a workout, you are allowed to consume carbohydrates with a higher GI:
- porridge (including oat, rice),
- muesli and cereals,
- bread (whole-wheat),
The proteins are not only a building, but also a rehabilitating resource for the body’s cells:
- they serve as the raw material for muscle building,
- they help tone the existing muscles, which are weakened by malnutrition and a passive lifestyle,
- they promote a normal production of hormones,
- they help maintain nerve cell activity.
In the process of slimming, proteins play an invaluable role:
Don’t allow to muscular dystrophy development,
Helps avoid the feeling of an empty stomach, which makes most men helpless.
In the race-day diet, equal importance is given to both plant protein and animal protein. However, animal protein is of preference due to its amino acid composition. Food helps people get 20 alpha-amino acids, 8 of which the body can not synthesize on its own. Animal proteins contain these essential amino acids in the full and bioavailable form, i.e. the most digestible form.While keeping the race-day diet, it is important to avoid saturated with additives and hidden fat industrial semis and sausage products. Foods you should regularly eat include:
- lean high-quality meat of animals, birds and fish,
- dairy products (yogurt, cottage cheese),
- chicken eggs (race car drivers tend to eat only the egg-whites).
And we finally got to talking about the fats! They are essential to any body, but their consumption requires a careful approach. Sports doctors advise racing drivers “to eat fat, which can be seen, and to avoid the one, which is not seen”.
- as an energy depot,
- for the proper functioning of nerve fibers,
- for normal work of internal organs,
- for skin health,
- for the absorption of fat-soluble vitamins.
The race-day diet menu for men should include saturated and unsaturated fats. Saturated fats are found in sufficient quantities in lean meat, while as a good source of unsaturated fats are:
- high quality vegetable oils,
- dark chocolate.
All of these products not only improve the nutritional value of the diet for men, but also make it more diverse, and, therefore, attractive.
With a balanced diet, your body gets all the necessary vitamins and minerals with food. The race-day diet for men gives a special attention to vitamins A, B, C and E, and a series of microelements, necessary for men’s health, energy and physical tone. Particularly valuable are potassium, calcium, magnesium, chromium, and zinc.
Food and beverages, recommended for this diet plan, contain them in the required amount. It is only enough to maintain the “rotation” of dishes in the daily diet. However, if a man is confident that he needs pharmaceutical vitamin support, he should consult a doctor before he begins taking dietary or vitamin supplements.For each of the famous racers of modern world, the diet is “designed” by custom templates. The image and health of Mika Hakkinen, Sebastian Vettel and their colleagues in the pantheon requires the efforts of an entire team of professionals that develops their menu, relying on:
- weather conditions,
- physical condition of the athlete.
However, the general requirements for the racer diet for men are the same for all, and you already know each of them. Nevertheless, we provide you an example of a typical menu for the week of the competition, announced by the physiotherapist of Renault F1 team, Gabriel Polcari.However, the general requirements for the racer diet for men are the same for all, and you already know each of them. Nevertheless, we provide you an example of a typical menu for the week of the competition, announced by the physiotherapist of Renault F1 team, Gabriel Polcari. Cornflakes without sugar with fruit and milk Fruit and a meal rich in protein (e.g., a portion of granulated cottage cheese) Spaghetti bolognese (pasta of durum wheat, average amount of sauce) Fruit or vegetable salad, whole-grain cereal without milk Fish steamed with vegetablesThe overwhelming majority of modern men, not being a professional race car driver, spend a lot of time behind the wheel. Much has been said about how harmful can a sedentary lifestyle be for a men’s diet. The necessity of frequent automobile travels over long distances (for family or business work), the risk increases several times. The main food in the long road for male car drivers is something dry and fast-satiating they took from home, or delicacies sold at petrol stations.Road Trips dehydrate. It is promoted by the air conditioned, a large surface of the body contact with the chair, and clothing, and, of course, abuse of the coffee. Deficit of fluid in the body slows down the brain and significantly impairs your reaction.
Therefore, the drinking regime for a man behind the wheel becomes a really vital question. Racing fans remembered the case in 1982, when the legendary Brazilian racing driver Nelson Piquet at the end of the race was so dehydrated that he could not move.
By the way, the original Norwegian rally racers using an original system that maintains water balance – a special tube delivers the water directly into the driver’s mouth during the race!
If a man has to, drive several hundred kilometers, avoiding prolonged stops, he has the following tasks:
- to maintain at a high level the capacity for a rapid reaction and constant concentration;
- to provide the body with energy and avoid overloading the gastrointestinal tract;
- to eliminate the possibility of poisoning during the trip.
Basing on the recommendations of nutritionists, we have formulated some nutrition rules that should be considered by a man, who is planning to get from point A to point B via a federal highway. Or, more precisely, by his companion.The decision to take your food from home is one hundred percent justified. This is the only way the source and composition of the food will be totally known! But do not hasten to build a tower of tosts with ham and cheese. You can take quite full and delicious dishes:
- pour broth or soup in a hot food container (but not creamy soup, because it gets sour quickly),
- replace your usual sandwiches with sandwiches made of wholemeal bread with lean meat and vegetables.
Note! Soft and leafy vegetables rapidly lose their appearance and attractiveness, while riding their way in a container. A good old salad or fresh cabbage with carrots survive any trip with dignity.We can often hear from drivers the following counterargument “I eat at roadside cafes, because it is a way to change the atmosphere and exercise”.
However, let’s face it, the exercise in this case is just the way to the table and away from him. You can equally well leave your car in any scenic spot and have a snack with the appetizing lunch you took with you.A very small amount of people is capable to leave a gas station without taking something in a shop. These are the realities of marketing. Modern filling stations more and more resemble department stores with their consumer temptations.
Yet, if you wish, you can find a useful snack there:
- peeled pumpkin seeds (rich in zinc, useful for men),
- dried bananas (rich in potassium, essential for heart),
- protein bars (as opposed to the chocolate bars, they do not stimulate a sharp release of sugar in the blood and protect from bouts of hunger).
As for sodas, colas and energy drinks, these should be avoided. After giving a brief flash of vivacity, they interfere with the normal food digestion and provoke dehydration.
Set aside a bottle of a poisonously colored drink and take plain water. Studies have shown that 100 ml of water, drank every hour, help maintain concentration and help you feel less tired. While on the road, you should drink in smaller portions, but more often. This will give enough time for water to be distributed where it is necessary and will save you from additional visits to the men’s room.If you still had to visit the a catering establishment on the highway, avoid the food cooked in advance, especially salads that are standing for some time at the food display with such ingredients, as:
- sour cream
Bacteria feel particularly comfortable in these products. It is perfect if the dish is cooked in your presence. When you get your order, carefully inspect it. It is important that the meat is cooked all way through, without pink raw pieces and especially without blood. When choosing a sauce, ignore mayonnaise. Ketchup and mustard in this situation will be the lesser evil.Love chewing something on the road? Small candies and jelly beans seem harmless. Yet, their innocence hides insidious sugar inside.
Refined sugar not only spoils your teeth, but also deprives your body of vital reserves of chromium and impairs the immune system. Grab dried fruit, celery sticks or baby carrots. They provide the same psychological effect, but are so much more useful for your body.