Healthy fuel for your body

Just like a racecar, your body requires the proper fuel to achieve maximum performance.

What you eat in the days leading up to a big event can significantly impact your experience on the track. The wrong foods can leave you feeling sluggish, tired and bloated, all of which can hinder your ability behind the wheel, but good nutrition can keep you at the top of your game at a time when every advantage counts.

"For endurance, you need carbs, lean protein and a small amount of healthy fat for a long-term energy supply," said Rachel Nix, a registered dietitian with St. Francis Medical & Surgical Weight Loss Center in Indianapolis. "A stronger focus on carbs from whole-grain sources can be helpful, but you still need lean protein sources and healthy fat as well; you can't just rely on a meal of all carbs."

Instead of simple sugars, go for complex carbohydrates like whole wheat, rice, potatoes, enriched pastas and cereals for long-lasting, sustained energy. Lean meats, poultry, eggs, fish and beans provide beneficial protein. Sources of healthy fat include olive oil, nuts, salmon and avocados.

Don't forget to pay close attention to your vitamin intake as well. A study published in the International Journal of Sport Nutrition and Exercise Metabolism suggests that even a small B-vitamin deficiency can result in reduced performance and recovery. Foods high in B vitamins include whole grains, green leafy vegetables, nuts and dairy products.

"Actually, supplementation with more than B vitamins is helpful — I would especially focus on antioxidants, as drivers have an increase in free-radical formation from excessive breathing," Nix added.

Nix urges drivers to make sure they're getting the recommended daily allowances of Vitamins A, C and E; selenium; and phytochemicals such as flavonoids, lycopene and lutein. Fresh fruits and vegetables are great antioxidant sources. An easy guideline to remember — the more colorful the produce, the better it is for you.

The day of the big event, avoid eating anything your body finds hard to digest, and steer clear of items that are spicy or high in fat. The car is the last place you want to be if stomach upset kicks in.

Also, stay away from too much sugar. A candy bar or soda might provide a short-lived blast of energy, but you may be in for a crash in more ways than one when the initial buzz wears off.

After the race, replenish your energy stores quickly with lean protein and fast-acting healthy carbs such as juice, dried fruit or bananas.