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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,