Excerpt from Motorsport Fitness Manual
Haynes Motorsport Fitness Manual
Dr R S Jutley wuth Andy Blow
An excerpt from Chapter 9- Weight loss and nutrition in motorsport written by Barbara Cox, CEO & Head Nutritionist, Nutrichef
1. Intro
There is no doubt that a lighter car and driver will accelerate faster out of the corners. Competitors spend vast amounts of money shaving those extra grams off of the equipment but we really should be looking to have a lean machine driving the vehicle as well.
An FIA- approved Kevlar competition seat costs three times as much as a standard fibreglass seat yet only weighs 2.5kg (6lbs) lighter. This could be achieved by losing 6lbs in body fat a month before the race.
There is no doubt that a physically fit body has the competitive edge and many competitors in the racing field need to achieve their ideal body weight. A recent study of rally drivers participating in a national event found that as many as half were over-weight in relation to their height. In fact even some classified as obese.
According to the World Health Organization, obesity is now a serious problem and the death rate and health problems associated with obesity in the western world now equals that of mal-nutrition in under developed countries.
So are you overweight? Well looking at your reflection in the mirror is a good indicator but it is also subjective depending on how you look at yourself. Let's look at the BMI, Body Mass Index calculator, although still not ideal, it gives a more widely recognized and accurate indicator of your weight. Many health professionals use BMI to assess health risk; it does have its limitations. It assumes that excess weight is excess fat and is therefore not solely suitable for competitors with well-developed musculature...
A meal plan structure
Monday
Breakfast: muesli and milk or apple juice
Lunch: coronation chicken sandwich on rye bread (coronation chickpeas if vegetarian) served with creamy broccoli soup
Dinner: poached salmon with 3 different vegetables of choice ( Vegetable Stir-fry with 9 veg if vegetarian and served with rice noodles)
Tuesday
Breakfast: English muffin with steamed spinach and hollandaise sauce
Lunch: Waldorf salad served with chicken breast or salmon nicoise salad
Dinner: Moroccan Tagine with Lamb or Chicken or Vegetables and serves with rice
Wednesday
Breakfast: porridge or berry with a yogurt crunch
Lunch: Egg and Cress Sandwich served with side pasta salad
Dinner: Red Thai Chicken curry served with rice and vegetables and small side salad
Thursday
Breakfast: beans on wholemeal toast
Lunch: Sweet Potato minestrone soup with spelt crisp breads
Dinner: Lamb Lasagne (layered vegetable and lentil lasagne if vegetarian or root vegetable casserole)
Friday
Breakfast: Vegetable omelette
Lunch: Lentil, 3 bean and Vegetable soup with tuna or salmon bagel
Dinner: Cajun Seasoned Cod with choice of 3 vegetables (vegetable tarts if vegetarian) or Marinated Sea bass with asparagus risotto
Saturday
Breakfast: Tortilla wrap with beans, scrambled egg and lettuce, tomato
Lunch: Baked sweet potato with various toppings (diced boiled chicken, tuna, salmon, crab, prawns) served with a side salad
Dinner: Lamb and Lentil Chilli (Soya mince and lentil if vegetarian)
Sunday
Breakfast: Flapjack
Lunch: Barley Broth soup with spinach and diced lamb, chicken or extra vegetables. Served with cracker and hummous
Dinner: Mexican Taco ( build your own) with a selection of toppings such as turkey mince, grated carrot, lettuce, tomatoes, cucumber, re-fried beans, cheese, your favourite.
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