Usain Bolt’s fitness regime and diet – how does the world’s fastest man function?
The gun goes bam and the race begins. The world’s best athletes burst out of their tracks, every sinew in their bodies on the verge of bursting as they look to complete the most popular race in the world the fastest.
The adrenaline rush that one gets from watching the 100m run at the Olympics or the World Championships is akin to no other. The sheer intensity and emotion that is packaged and delivered within 10 seconds cannot be matched by any sport and makes it one of the most watched sporting events in the world.
One man who has added to the magic and the spectacle that is the 100m is Jamaica’s Usain Bolt. His blatant effortlessness and casual demeanour on the track have been key to his record-breaking feats across the world, and his triumph in the 100 metres in Rio de Janeiro was very similar, as he casually sprinted to the win, despite a slow start.
Many times, you watch the 100m race and you wonder whether Bolt is really working hard to ensure he remain at the top of the field. For all the viewers across the world, it seems like Usain Bolt is just out there for a stroll, as he breaks another World Record and wins another Gold just like that.
Going into his fourth Olympic Games, the Jamaican is looking to create history by becoming the 1st athlete to clinch a 100, 200 and 4*100 metre relay Gold in three consecutive Olympics, repeating what he did at Beijing 2008 and London 2012.
If anyone here thinks that Bolt has always had it easy, then it is a good time to point out that he famously made his debut at the 2004 Athens Olympics, but failed badly, bowing out of the 200m at the qualification stage itself, with both his commitment and work ethic questioned.
The transformation from that moment onwards to today is what characterized Usain Bolt’s growth as an athlete at the highest level. A man known for being very jovial and fun-loving, the change in lifestyle and eating habits that Bolt incorporated are the reason he reigns as the world’s best ever short distance sprinter.
A closer look at Bolt’s fitness regime
A remarkable part of Bolt’s exploits that is overlooked a lot is that he is 6’5” tall, very unusual for people taking part in short distance running. For people of a regular height, it takes 45 strides to complete 100m while the Jamaican takes about 40 strides, which makes a huge difference!
Added to that, what makes his achievements even more astonishing is the fact that he suffers from Scoliosis, a condition by virtue of which one’s spine has a sideways curvature, instead of being straight. This is a potentially debilitating condition and a professional runner can face a lot of difficulties as a result of the same.
To combat all this, Bolt’s workout is tailored to generate explosiveness while ensuring he remains lean, so a lot of work on the back and core is done to keep him in top shape.
The principal exercises he does are leg raises, side sweeps, reverse crunches and side plank clams, all focused on strengthening his back, improving mobility and keeping the torso lean.
Apart from these, he also does weights in the gym, which helps him add more endurance and strength to his core. These include the machine squat, to help build muscle in his quads and back, the seated chess press to improve body strength and leg extensions to help endurance in his quads.
To enhance his speed and acceleration while running, he performs the bunny hop in which with his hands held behind his back, he performs a forward jump, trying to cover as much distance as possible, ideally doing 5 sets of 20 repetitions each.
His routine also includes bounding and box jumps, both designed to improve reaction time and to build explosiveness so speed and acceleration is natural during the race.
Clearly, running fast needs a lot of work done in the background, and Usain Bolt never shirks from getting it done in training, makes races a cakewalk for him.
The diet that fuels Bolt
There is a story about Usain Bolt, told by the great man himself in his autobiography. Not happy with the food on offer at the 2008 Beijing Olympics, he decided to take matters into his own hands, indulging in chicken nuggets, something he loves!
He wrote, “At first I ate a box of 20 for lunch, then another for dinner. The next day I had two boxes for breakfast, one for lunch and then another couple in the evening. I even grabbed some fries and an apple pie to go with it.”
Though a case can be made for the food being unhealthy, the Jamaican did win 3 Gold medals and broke world records during his stay in China!
However, as was the case with his workout being very vigorous despite him admitting openly he is a lazy man, his diet is also monitored very closely and strictly, designed in a way that it is perfect for his needs and not full of chicken nuggets.
The most essential component of his diet is the Jamaican tuber Yam, a super-rich plant that helps replete multiple necessary food groups. A cupful of yam is sufficient enough that it contains 34% of the daily Vitamin C requirement, helping in prevention of post-workout muscle inflammation.
It also fulfills 40% of the daily Vitamin B needed, providing instant energy and helps replenish Potassium levels,making it clear why it is called a superfood!
Ideal meals for the world’s fastest man
Breakfast: Ackee and saltfish (a traditional Jamaican dish) with dumplings, cooked banana, yellow yam, and potato.
Lunch: Pasta and chicken breast.
Dinner: Rice and peas with pork.
As you can see, breakfast is the most complete meal, focused on providing energy for the day, with lunch and dinner working to sustain his recovery.
One can only imagine the discipline and strength of mind needed to follow this schedule, but clearly, this workout and diet, coupled with Bolt’s natural talent, have taken him to the pinnacel of his sport.
Usain Bolt’s exploits are an example to scores across the world to take up running and fitness seriously, and if you are one of them, visit the#RiseAtRio themed Flipkart store and start your journey today!