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HEALTHY MIND
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 consist of flour, water, butter and
milk. They have modest nutritional worth, so Bolt also devours yams, which provide an enormous source of energytransporting 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.
Hydration
For training in tropical temperatures, the rule for water is
simple: keep drinking it.
O Jesus through the most pure heart of Mary, I offer thee all my prayers, works, joys and
Do you have a health promoting regime of diet, exercise, sleep, balance of work and leisure, a positive
can do mind set?
sufferings of this day for all the intentions of Thy divine heart and particularly for the
intentions of Our Holy Father, the Pope.
HEALTHY BODY
WHY WE NEED EXERCISE: THE FACTS
1.
Vigorous exercise is recommended for 30
minutes, 5 times-a-week.
2
Exercise helps us to learn
disease. It also activates cells that repair damaged
tissue.
7
Exercise strengthens the musculo-skeletal system, making us stronger
8
Exercise lowers the risks of heart disease and
some cancers
9
Exercise helps us to sleep
Exercise causes growth of new brain cells,
helping us to think in new ways.
Exercise stimulates alertness, attention and
motivation, essential for learning.
3
Exercise makes us more creative
Research shows that after just 30 minutes on a
treadmill, people are able to think up new answers
to old problems: they can think outside the box.
4
Exercise improves decision making
Exercise releases dopamine, the brain’s reward
chemical, which helps as to make good decisions,
not careless, rash or risky ones.
Exercise develops natural tiredness and also, by releasing serotonin, exercise calms us down ready for
rest and sleep
10 Exercise helps us maintain a healthy weight
Don’t believe the hype
Usain Bolt and Chicken Nuggets
5
Exercise combats stress, anxiety and depression and lifts mood
Exercise releases serotonin, which helps us to remain calm and feel good. Exercise has been shown
to be more effective in combating depression than
Prozac. Not exercising is like taking a depressant.
6
Exercises strengthens the immune system
Exercise stimulates the release of T cells which fight
After demolishing the 200 and 100 metre world records,
Usain Bolt was quoted as saying "I woke around 11a.m.
and decided to watch some TV and had some nuggets". He
was exaggerating The man known as 'the Lightning Bolt',
exclusively revealed his rigorous training technique.
Bolt maintains his 6ft 4in, 13st 8lb pound frame in peak
condition with a relatively effortless diet. And remarkably,