A Grand Prix diet
Riders take maximum care with their eating habits to be able to give their best in the races
All the top riders, those who take part in the world championship, take their eating habits very seriously, consulting professionals who give them a diet to follow. The riders cant eat just anything during the race days and have to take special care with meal times and the best kinds of food.The basic rules they all follow are the same; a high-energy breakfast in the morning that is not too large, a light lunch and a protein rich dinner in the evening. A high fluid intake during the day and isotonic drinks maintain the fluid levels and helps their muscles to recover following the training sessions.What the audience sees on the starting grid is the usual sign of the bottle alongside the rider for maximum hydration before starting, but what they dont see is the long process during the week and in the privacy of their motorhomes. The aim is to have ones body full of energy, but to get on the bike light and with digestion complete.Two people who know this very well tell us some of their secrets. The first is Javier Navas, Fonsi Nietos physical trainer, and the second Joan Carrera, who is responsible for preparing Carlos Checa and Toni Elias, amongst other riders. Firstly, Javier Navas tells us about the diet he has set up for Fonsi Nieto and which the rider effortless follows right down the line. What is a GP riders menu like?During the week, he explains, and also on GP weekends, though with a slightly different timetable, Fonsi has a normal breakfast with a turkey sandwich, some fruit, usually a banana, and cornflakes with milk. Some orange juice or a variety of juices in the hotels. This is his usual breakfast.On GP weekends and after the 11 oclock practice session, Fonsi has a drink with amino acids and a little glutamine, minerals and vitamins to help his muscles  recover. It is, above all, a recovery liquid that helps to tone his muscles and get him ready for the next practice session.The official practices are at three oclock and it is important to eat at one, at least two hours beforehand. Lunch is very light. Between 100 and 150 grams of pasta with oil and parmesan cheese. Only one dish of pasta, no more, because there is no time for a good digestion. In terms of energy, he has more than enough food and it is only essential for him to be well hydrated, so he drinks water continually. He might drink up to three or four litres a day.This is during the day. What does he have for dinner and what is he not allowed to have?Dinner is much larger because we put proteins and hydrates in the diet. It is usually at 8.30 because the rider is logically hungry, although if it is too much in mid-afternoon, he can have a sandwich. The menu comprises a salad, chicken or filet and a little pasta. We do not encourage fruit after dinner because it makes digestion difficult.As regards what a rider can not have, there is nothing particularly prohibited. On the other hand, there are things he can not fail to observe, such as perfect hydration. Fluid intake is essential and also the time between the meals and the beginning of the practice session. We must remember that Motorcycling is not a sport like Cycling or Marathon running, where calorie control is essential. We have a certain margin in this aspect. Joan Carrera is another expert trainer. He has guided Carlos Checafor many years and has also had close contact with Toni Elias. He knows the rhythm of a competition very well and knows what to do for riders to take the greatest care with their dietDo GP riders, despite the tension of the weekend, manage to control their diet properly?I believe they do even though the timetables change on GP days. There are many things that interfere such as falls, meetings with engineers, dealing with the press and guests, but they generally know what they have to do. It is above all a question of raising the calorie diet that they usually have.One of the aspects I insist on is that they must not go out on to the track with a full stomach. This doesnt allow them to perform and can cause problems. It is preferable and more advisable to eat a little and frequently, as I often remind them ‘it is good to eat when you are not hungry and drink when you are not thirsty ‘.The menu has pasta as the star food. It is light and is assimilated fast, but between meals, riders can also have dried fruits or electrolyte-rich isotonic drinks. Of course, hydration is basic, but they are aware of this and hydrate their bodies very correctly. They all know, and their trainers too, that it is important to have cold drinks as the body takes in the liquid very fast. The riders are young… Are they able to observe correct discipline in this respect?Undoubtedly. All the riders that get to the world championship are high level sportspeople and have this very clear. They also realise immediately that by observing a correct eating habit, they feel better, can give more and recover faster. All of those I know follow our recommendations right down the line.This is referring to the GP, but there are many differences, even in the motor world. A speed rider has to make a 1 hour effort, and a trial rider 6, there is an enormous difference between the efforts and the expenditure. Each speciality has specific requirements.Dont be alarmed. Elite sportspeople eat a lot and well, but they make a great physical effort and when the time comes for great competitions, they have to be rigorous with hydration, doses and timetables. They all know this and do it well. The results speak for themselves.