Motorsports Nutrition and Supplements for Drivers and Riders

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For years, the joke in the F1 paddock was that the fastest way to find a tenth of a second was to skip lunch. Light drivers meant a lighter car, so some drivers ate as little as they could. In 2019 Formula 1 changed the rules: the driver plus seat now has to reach a minimum of 80 kg, with ballast added for lighter drivers, which takes away much of the pressure to under-eat. That story says a lot about motorsports nutrition. Drivers don’t need the huge calorie loads of a marathoner, but they do need steady energy, enough protein for neck and core training, and fluids for hot cockpits, at every level from kids in karts to pros. This page covers what drivers and riders eat and which supplements are worth a look, with the caution supplements deserve.

General information, not medical or dietary advice. Talk to a doctor or a registered sports dietitian before using supplements, especially for young drivers, and if you have a medical condition or take medication. For the sport overview, see our motorsports hub.

Drivers often eat too little

A study of 16 long-distance race car drivers during race preparation found average intake of about 2,100 kcal a day, with energy and carbohydrate below the recommendations for athletes, and several vitamins and minerals low too. Race-day nerves, long days at the track and a paddock full of fast food don’t help. A 2026 review of F1 physiology also lists travel and nutritional constraints among the challenges performance coaches manage. The fix isn’t complicated: regular meals, with planning for travel and race days.

What a driver’s plate looks like

• Carbohydrate for focus and training: rice, pasta, potatoes, bread, oats and fruit. Match the amount to the day: more on hard training days and race weekends, less on rest days. The American College of Sports Medicine (ACSM) uses a sliding scale based on training load rather than one number for everyone.
• Protein for strength work: ACSM’s joint position statement suggests about 1.2–2.0 g of protein per kg of body weight a day for athletes, spread over meals. For a 70 kg driver that’s roughly 85–140 g a day: eggs, yogurt, chicken, fish, beans, milk.
• Vegetables, fruit and healthy fats for vitamins, minerals and fiber, on non-race days especially (keep fiber lower right before racing).
• Fluids every day, not just race day, especially in summer. Pale yellow urine is a simple check.

Steady blood sugar matters. In a six-year case study of IndyCar driver Charlie Kimball, who has type 1 diabetes, blood glucose levels influenced his reaction time and g-tolerance, and his team found a target range where he drove best. Drivers with diabetes race at every level today, with a medical team behind them. For everyone else, the lesson is simple: don’t race on an empty tank. Race-day timing is on our race day page.

Young drivers: food first

Kids and teens in karting or motocross are still growing, and they need enough food for growth plus their sport. A UEFA expert group statement on nutrition (written for soccer, but the principles apply) says supplement use in young athletes should be restricted and evaluated by a sports nutritionist or doctor. The American Academy of Pediatrics says energy drinks have no place in the diets of children and adolescents. Pack real food and water for race days; see youth motorsports for more.

Supplements: what to know first

Anti-doping applies to drivers. The FIA has been a signatory to the World Anti-Doping Code since December 2010 and tests drivers across its international championships, saying that any substance that can alter judgement and reactions puts drivers and others in danger. On the World Anti-Doping Agency’s 2026 Prohibited List, beta-blockers are banned in-competition in automobile racing. Many national series and sanctioning bodies run their own testing rules. If you race at a tested level, check any medication with your doctor and your series’ anti-doping rules.

Contamination is a real risk. In a study of 634 supplements from 13 countries, about 15% contained undeclared prohormones, substances banned in sport. Third-party programs such as NSF Certified for Sport and Informed Sport / Informed Choice test products for banned substances. They reduce the risk but don’t remove it, and they don’t prove a product works.

Supplements many drivers use

• Electrolytes: the most useful “supplement” for most racers, given hot cockpits. Nuun Sport tablets have 300 mg sodium each and are Informed Choice certified, according to the maker.
• Protein powder: convenient after training or on travel days when real food is hard to find. Thorne Whey Protein Isolate has 21 g protein per serving and is NSF Certified for Sport. Food first; powder fills gaps.
• Multivitamin: can help when travel and race weekends make eating patchy. Klean Athlete Klean Multivitamin is NSF Certified for Sport. A blood test with your doctor is a better guide than guessing, especially for vitamin D and iron.
• Creatine: one of the most studied supplements, used by many athletes for strength training. Worth knowing for drivers: the UEFA expert statement notes creatine can add 1–2 kg of body mass, which matters in weight-sensitive classes. Thorne Creatine (5 g creatine monohydrate per scoop) is NSF Certified for Sport. Not for under-18s unless a doctor advises it.
• Caffeine: the evidence for performance is strong in many sports, according to the International Olympic Committee’s consensus on supplements, but side effects include anxiety, a racing heart, tremor and poor sleep, none of which help in a race car. It isn’t for everyone (sensitivity, heart conditions, pregnancy) and isn’t for kids.

Skip anything promising “laser focus”, “faster reactions” or weight loss in a proprietary blend: these are the products most likely to hide stimulants and the least likely to be tested. Our guides compare options in detail: best electrolyte powder, best protein powder for athletes, best creatine and best multivitamin for athletes.

Product	What’s in a serving	Third-party tested	About per serving
Nuun Sport	300 mg sodium, 150 mg potassium, 1 g sugar	Informed Choice (maker)	$0.75 (10 tablets, $7.49)
Thorne Whey Protein Isolate	21 g protein	NSF Certified for Sport	$2.17 (30 servings, $65)
Thorne Creatine	5 g creatine monohydrate	NSF Certified for Sport	$0.49 (90 scoops, $44)
Klean Multivitamin	2 tablets, multivitamin/mineral	NSF Certified for Sport	About $1.53 (30 servings, about $46)

Prices change often. These are the prices we saw at the maker or a major retailer in October 2026; check the current price before you buy.

Motorsports nutrition: FAQs

Do race car drivers need to diet to stay light?

Less than they used to. Since 2019, F1 sets a minimum of 80 kg for the driver plus seat, with ballast for lighter drivers, which reduces the incentive to under-eat. Other series have their own weight rules. Under-eating hurts focus and training, so talk to a sports dietitian before cutting weight.

Are race car drivers drug tested?

Yes, at many levels. The FIA has followed the World Anti-Doping Code since 2010 and tests drivers across its international championships; beta-blockers are banned in-competition in automobile racing. National series have their own rules.

What supplements are safe for drivers?

No supplement is risk-free, but products certified by NSF Certified for Sport or Informed Sport/Choice are tested for banned substances. Electrolytes, protein and a multivitamin are the common picks; ask a doctor or dietitian what you actually need.

Should young karters take supplements?

Generally no. Expert groups say supplement use in young athletes should be restricted and checked by a sports nutritionist or doctor, and the American Academy of Pediatrics says energy drinks have no place for kids and teens. Real food and water come first.

Does caffeine help racing performance?

Caffeine is one of the better-supported performance supplements in general sport, but in racing its side effects (jitters, tremor, racing heart, poor sleep) can work against you. If you use it, test it in practice first, and skip it if you’re sensitive, have a heart condition or are under 18.