After demolishing the 200 and 100 metre world records, Usain Bolt was quoted as saying "I woke around 11am and decided to watch some TV and had some nuggets". He was lying. Earlier this year, FHM actually met with the man known as 'the Lightning Bolt', where he exclusively revealed his rigorous training technique.
1/ Nutrition
Depressingly, Bolt maintains his 6ft 4in, 13st 8lb pound frame in peak condition with a relatively effortless diet. And remarkably, he doesn’t ‘do’ supplements: “I take vitamin C, but that’s it,” he says. Instead, Bolt opts for a high-energy diet to maintain his engine, gauging each of his six meals at 60% protein, 30% carbs and 10% fats. What’s more, sprinters need to consume one gram of protein per pound of bodyweight. Which means a 14-stone man needs to down 196 grams of muscle-building flesh. Or almost eight chicken fillets per day to move at peak speed.
8am - breakfast
Jamaican dumplings or ‘Johnny cakes’ consist of flour, water, butter and milk. They have modest nutritional worth, so Bolt also devours yams, which provide an enormous source of energy-transporting carbs, digestion-aiding fibre and vitamins C and A.
1pm - lunch
Bolt believes in hitting all his nutritional bases. Lunch should consist of blood sugar-lowering brown rice, immune system-boosting wholemeal bread and fat-eating protein such as tuna. Jamaican favourite, snapper fish, is also ideal.
7pm - dinner
Bolt opts for even more energy-producing brown rice, supplemented with muscle-boosting chicken, pork or beef. Yet the world record holder is also famous for his love of junk food – he scoffed a McDonald’s to celebrate setting his most recent world record.
Hydration
For training in tropical temperatures, the rule for water is simple: keep drinking it. In typically relaxed style, Bolt says, “It depends how much I want.” But then, his favourite drink is Guinness with Red Bull.