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What do the F1 drivers eat

Secrets of a driver's nutrition plan from Daniil
Formula 1 driver's nutrition is a popular question, especially in past years, drivers have been quoted to be on a strict diet because of the weight limits of an F1 car.

No doubt, nutrition is an essential component of a driver performance, it fuels you, it regenerates you, in other words, it improves your capacity to perform at your highest level.
Daniil`s diet composes a varied of whole natural foods. High-quality protein sources (e.g., milk, meat, poultry, egg, fish), sufficient amount of good fat sources (e.g., fatty fish, egg yolk), and high-quality carbohydrate sources (e.g., quinoa, brown rice, berries, vegetables).

Depending on the sport and daily energy expenditure, but a rough recommendation for these nutrients for an athlete are roughly between 1.5-2.0 g/kg/day of protein, 1.0-1.5 g/kg/day for fat, and 3-7 g/kg for carbohydrates. Regarding supplementation, we always want to ensure that all our products are doping-free and batch tested products, to make sure that it`s safe and contains no prohibited substances.

During a race weekend, the energy consumption is very high, the days at the track are very long, and the actual driving is very demanding regarding of energy consumption, so sufficient and appropriate energy intake during the weekend is challenging, but manageable, if a good plan is in place.

Daniil`s diet is performance targeted nutrition plan and is designed by Performance nutritionist Helene Patounas and by his Performance coach Pyry Salmela.

Let's take a look at a sample of typical nutrition plan for a race weekend:
Breakfast
Breakfast
It`s not far from true that breakfast is one of the most important meals of the day, it fuels you for coming day. Dany`s breakfast is no rocket science. High-quality protein (eggs), good carbs from oats and vegetables. Oats also have a high fiber content, which has been proven to have a positive impact on blood sugar control. Vegetables are a source of carbohydrate packed with vitamins, minerals, and antioxidants. Good fats (nuts, Omega-3) are valuable for multiple functions in our body, e.g., cognitive performance. Cup of coffee is a habit for Daniil, which also gives a small performance boost, as many research has proven, but important to bear in mind that the amount of caffeine intake must be under control.
First practice session 10.00
Depending on the needs and climate but roughly 0,5-1L of fluids during the session. Electrolytes, water, and sports drinks are used depending on daily needs.
Lunch
Lunch
Lunch is a good time for refueling. Ingredients which are easy in terms of digestion and has a low glycemic index are selected to avoid blood sugar spikes.
Second practice session 14.00
0,5-1l of fluids
Snack
Snack
Time after the practice sessions is good for refueling and regeneration. A protein shake is a fast and easy way to start the regeneration. Roughly it can be said that carbs are for energy charging and proteins for regeneration. Chosen snack is also athlete preference because it`s easy to eat, the taste is good, and it keeps the hunger away for next couple of hours before dinner time.
Dinner
Dinner
Food is an essential component for Dany also in terms of mental recovery. On the other hand, the micro and macronutrient content should be rich to prepare Dany for the challenges of the next day and at the same time and have no adverse effect on his sleep quality.

When Daniil is at home or traveling, he follows same basic principles; however, a bit more variety and rotation of ingredients are added. Also, the approach for food is slightly more relaxed, and Dany has some days with cheats meals, for example sometimes he likes to eat a good burger. A general rule is applied, where 70% of the nutrients are the basic good quality nutrients, 15% is something that he doesnt like that much, but it`s good for him, and the last 15% is for the soul.
You can download the sample of the nutrition plan clicking the button below