Motor sports athletes are undoubtedly the fittest humans on this planet. Because they need to have strong mental and physical health to be at the top and maximize their performance using all the sports science disciplines, each motorsports athlete needs to have a specific hydration and nutrition plan. The nutrition plan varies for each driver depending on their body's needs and the event in which they are going to take part. It is essential to allow the full-timing that each plan requires to get the best results. Here are a few details about the nutrition of sports athletes.

How should a racer nutritionally prepare before an event?

There are some important considerations that a motorsports athlete has to meet before he reaches the race or rally weekends. To meet the training needs of their specific event, an appropriate nutrition level is essential. Here are some basic building blocks that are essential to the nutritional needs of motor athletes.


Protein is vital for the support of lean muscle tissue so that their muscle relaxation and contraction perform well in their training and races. For motor athletes, fish and chicken are the best sources of protein. An athlete requires 6 to 8 oz of good protein per pound of their body weight in one serving.

In case the athlete is a vegetarian, the protein requirement will be higher to make up with the animal protein. That's the reason there is a secondary protein source present in their nutrition plan. There are all vital amino acids present in the rice protein that an individual athlete requires.


Motorsport is an endurance-based sport, and slow-burning carbohydrates are essential for the athletes to utilize energy for an extended period. The average amount of carbohydrates that a sports nutritionist requires each day is about 8 to 10g of carbs per kg of body weight. That amount of carbohydrates prioritizes the level of glycogen store in their liver and skeletal muscles. Carbohydrates come in both forms "complex" that is slow acting and "simple," that is fast-acting. For complex carbohydrates, the best choice is white or brown rice or pasta.


Brown rice is the best source of different electrolytes that includes Potassium that plays its role in blood vessel tone, nerve transmission, and muscle contraction. Vascular tone describes the blood vessel's form and its proper functioning during blood transportation around the whole body.


Magnesium plays its role in the maintenance of blood pressure and hydration within the body. A motorsports athlete can get 77mg of Potassium if he takes half a cup of white or brown rice along with a post-workout meal.

Fruits and Vegetables

Vegetables and fruits are the best source f several essential nutrients like vitamin B6, A, K, calcium, iron, and many more. Some good fruits for a motor athlete include raspberries, blueberries, and blackberries, as they benefit in maintaining an athlete's health after their race. They also provide photochemical and antioxidants that protect from oxidative stress after racing.


It is essential to have a nutrition plan at least 24 hours before starting the race weekend, which includes testing, then qualifying, and finally racing. When the driver is preparing for the shorter stint, fast-acting, high-energy foods, and simple carbohydrates will work. In comparison, the driver must be beforehand taking complex meals in case of a more extended stint. Time is essential while planning as the proper meal taken at the right time will maximize the performance result of the motorsports nutritionists.

Post-Race nutrition

In an event, proper hydration and nutrition both have their vital importance. Even after the event, it is essential to maintain the level of all the vital nutrients that are mentioned above. Race can take a toll on the driver's body, so the athletes must ensure that their body has the necessary water and food to prepare itself and for the next race.


To recover the body fluids and energy levels that a motorsports athlete loses while sweating during the race, they should drink a lot of water and some complex carbohydrates to help the body recover its energy level. Eating foods like rice and pasta can help heal the body energy that was lost during the race.

A sports athlete's effective nutrition plan varies for every driver, but the essential nutritional building blocks are the basic elements that make them up. It is vital to take proper nutrition with all the essential aspects during and before their races. A proper nutritious plan with all the elements will improve the motorsports athlete's health and boost their performance. In case of longer race stints, proper planning will ensure that the driver is energized and hydrated during their whole performance.