Everybody seems to be talking about it these days – sports and doping. Will we also be asked to hand in a urine sample some day? And what would be the results? Most likely you would find that most drivers suffer from low blood sugar levels during and after a race. To maintain best performance conditions and thus to avoid the risks of injuries my diet expert, Silke, recommends the following: It’s the carbohydrates that count. They represent the fuel for our muscles. If the body does not get a sufficient amount of carbohydrates, the performance capability will decrease. Carbohydrates are stored in the body texture in the form of glycogens. However, as the storage capacities are limited, they are exploited after 90 to 180 minutes of endurance training.

Complex carbohydrates (as in bred, pasta, rice and wheat products, cereals etc.)are amylaceous products than can only be absorbed slowly by the body. To make the best use of those you should consume them 2 hours before a rally leg and to fill up your storage at the end of a racing or training day. Simple carbohydrates (as in fruits, sweets and energy bars) are sugar carriers that provide instant power. So shortly before the start you may eat an energy bar and be perfectly prepared for 60 to 120 minutes of endurance sport. The human body needs 30 to 60 g glycogens per hour when exercising strenuous activities. These must constantly be refilled.

Another vital element for our physical capabilities is water. It’s just the same as with the water-cooling system of my EXC bike – you can’t perform when you’re low on water. The blood flow will suffer as it gets thicker and doesn’t sufficiently provide the organic system with e.g. glycogens. So, during strenuous activities, we should consume a liter of liquid per hour. This might be simple water or isotonic drinks that are ideal as they contain the required minerals the body needs.