When it comes to racing, most drivers focus just on the driving.

But let me tell you, nutrition plays a massive role in your on-track performance.

Over the years, I’ve figured out what works and what doesn’t through trial, error, and experience.

Of course I’m not a doctor or a nutritionist, but these are things that have helped me perform better at every level, from karting all the way up to Formula racing.

1. Don’t Eat Heavy Meals Before Driving

This is a big one. If you eat a heavy meal right before getting into the kart, trust me, you’re going to feel it. Hell yeah.

Your body will still be busy digesting and that takes a toll on your energy levels.

I personally avoid big lunches on race day.

If I do eat, I keep it super light — something like a small salad or some fruit and nuts.

Eating small bits here and there more frequently throughout the day works way better for me.

Heavy food = slower reactions and less focus. Not ideal when you’re trying to push for lap time.

2. Eat Plenty of Fruits

Fruits are an amazing source of natural sugars, vitamins, and hydration.

On hot summer days, having watermelon or a banana between sessions keeps me feeling fresh and energized. They give you quick energy without making you feel heavy, and they help keep you hydrated too.

Seasonal fruits are the best in my opinion — and they normally taste better also because they’re fresh.

3. Add Nuts and Dates (If You’re Not Allergic)

Nuts are packed with good fats and calories, and they don’t weigh you down.

I always keep a bag of chestnuts, almonds, or cashews with me at the track.

Dates are also a secret weapon — lots of energy, easy to digest, and perfect between sessions.

I didn’t start eating them until I was racing in Formula 3, but I wish I had discovered them earlier.

Just make sure you’re not allergic — that part’s really important.

4. Stay Hydrated — All Day Long

This is probably the most overlooked thing yet the most important.

If you’re even a little bit dehydrated, your focus and reaction times drop off. I try to sip water all day, even if I’m not feeling thirsty.

Especially on hot days, I go through 3-4 liters without thinking twice. Don’t wait until you feel thirsty — that’s already too late.

Pro tip: sip often instead of chugging a full bottle all at once. It keeps your hydration more balanced.

5. Replenish with Mineral Salts

Sweating means you’re losing more than just water — you’re losing essential salts too.

That’s why I use something like Polase Sport or any good-quality electrolyte mix.

I usually take one serving in the morning and maybe one in the afternoon if it’s super hot or I’m sweating a lot.

Magnesium, potassium, sodium — these are key for focus, stamina, and staying sharp through long sessions.

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Final Thoughts

Everyone’s body is different, but these are habits that have helped me stay sharp, light, and strong during race weekends.

Keep it light, stay hydrated, and give your body the right fuel. It’s all about being prepared and having the discipline to stick to what works best for you.

Again, I’m not a doctor — so make sure to talk to your nutritionist or trainer about what’s best for you.

Let me know if this helped, or if you’ve got some tips of your own — I’d love to hear them!

– Alessio Lorandi