Usain Bolt is the fastest man on Earth and has smashed multiple world records in his career including the 100m and 200m dash. His record times are 9.58 seconds and 19.19 seconds respectively, but what exactly do these world-class athletes eat to fuel their bodies? In this article we look at the dietary habits of Bolt, as well as other top athletes and what they consume to stay fit, healthy and strong!
A quick look at Bolt’s daily nutritional intake
The caloric value of his diet varies. In fact, a typical day for him may include about 9,000 calories. After all, he does need to consume enough calories to fuel his 200-pound frame and reach peak performance levels. If you look at Bolt’s diet from an evolutionary perspective—given that he needs to compete in an event where more than 30 competitors are racing for gold—it makes sense that he consumes so many calories.
According to his personal chef, Glen Pimentel, Bolt’s daily diet contains a solid mix of complex carbs, lean proteins and healthy fats. And while he doesn’t follow a strict macro-based meal plan—Pimentel ensures that his meals are balanced—it is clear that every single item on his plate provides him with some type of nutritional benefit. A typical breakfast for Bolt includes three scrambled eggs (with extra cheese), chicken breast and a side order of steamed spinach.
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Daily meals of Usain bolt
After training in the morning, Usain will have a huge bowl of porridge oats with banana and honey. This is one of his favorite meals which he tries to eat whenever he can. The mixture of carbs, fruit and protein really sets him up for his day ahead where he’ll be burning a lot of energy through his intense training sessions.
For lunch, he’ll enjoy a chicken salad, which is a mixture of greens and other vegetables with lean chicken. This meal is high in protein and essential nutrients like iron, magnesium and potassium. The carbs from his morning porridge will carry him through until his next scheduled training session in the evening. After training, Usain bolt will eat anything he wants to! It’s not uncommon for athletes to pig out after workouts because their bodies are depleted of energy.
For dinner, he’ll indulge in his favorite meal of cod with vegetables and brown rice. Fish is a great source of lean protein and vitamin B12, which can help relieve stress and boost energy levels. Brown rice is packed with fiber and carbs to give his body sustained energy throughout the night. He’ll finish off his dinner with some blueberries for their anti-inflammatory effects to help aid recovery after training.
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What we learn
While diet may not be your first consideration for sprinters, let us tell you: it is a huge part of their routine. With such an intense level of physical exertion, nutrition is absolutely essential. Eating in-between training runs and races, they often need up to 9,000 calories per day and have to consume as many nutrients (if not more) than they’re burning through activity.
During his most active season, he was eating 12 meals per day—which included three chicken breasts, two cups of rice and four potatoes every single day. It’s also important to note that Bolt does avoid fast food when possible; he doesn’t eat it too much because he believes there are too many chemicals in processed foods that are bad for him.
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