A Fitness Guide To Usain Bolt’s Workout Routine and Diet

Image by Lawrie Phipps from Pixabay

Usain Bolt is a Jamaican sprinter who was the “fastest man alive” for his multiple world record in Olympic competitions. He won three gold medals at three consecutive Olympic games. Usain Bolt holds the record for the fastest man to run in a 100m, 200m, and the 4x100m relay. 

Being a successful runner, an Olympic athlete, and a world-class sprinter requires strength and hours of training to endure such conditions. Maintaining to be on top of your game at all times is more than dedication and focus. It takes training, strict discipline, workout, and diet programs to gear you and improve your performance. 

It makes you wonder how Usain Bolt’s workout prepares his body for intense training and what he eats before or after his games to enable him to perform with such speed?

What does it take to be somehow like Usain Bolt? Here is Usain Bolt’s workout and diet plan to keep his body active every game.


Like any other professional athlete out there, they pay attention to taking care of their bodies by eating nutritious food and exercising for long hours. Usain Bolt spends 90 minutes working out in a gym, focusing on enhancing his speed and agility because most athletes need it. His training routine also includes improving his flexibility and core muscles for an extended and powerful stride.

As a world-class sprinter, he makes sure that he delivers the best and remarkable performance in each game. That is why he has different sets of workout plans aiming at a particular strength of his body.

Starting with what is known as Electric Bolt Workout. It mainly uses his utmost power in minimal time to boost his energy, speed, and management. The workout consists of two phases. Here is the first phase of his Electric Bolt Workout.

  • Bunny Hops (5 sets x 20 reps)

Squat down, keeping your feet shoulder-width apart while bringing both arms back. Swing your arms forward and jump as far as you can forward. Land flat and quickly repeat jumping as soon as you feel the ground.

  • Box Jumps (4 sets x 8 reps)

Start in a squat position with your hands on your hips. Jump unto a 60cm high box in front of you and jump back down with your starting position.

  • Bounding (3 sets x 10 rep)

Hop as far as you can and land on your right foot. As soon as your foot lands, quickly hop again, landing on your left foot. Use your arms as a source of strength or for you to get momentum.

The second phase of Usain Bolt’s Electric Bolt Workout emphasizes flexibility and stability to get stronger and longer strides.

  • Cable Knee Drives (3 sets x 10 reps)

Place the cable pulley at a low angle by using an ankle cuff attachment. Stand closely to where the cable is taut, bring your knee up to your chest, gently return to your starting position, and repeat.

  • Hanging Leg Raises (3 sets x 10 reps)

Using an overhand grip, hang from a pull-up bar. Bend your knees and raise your hips until you bring your thighs closer to your chest. Hold the position and gently bring the body down and repeat.

Usain Bolt also has sprint training where he goes out on the track for some drills and sprints. He focuses mainly on toning and strengthening his legs, conditioning, core, and learning exercises. His workout routine is consistent and as calculated as he can get, and he follows them strictly. 

Usain Bolt uses different workouts and a variety of drills to increase strength and power gradually. His sprint training consists of starting blocks, acceleration, top-end speed, and deceleration. 


Nothing beats an egg sandwich for breakfast. Usain Bolt likes to keep his meals simple. A strict workout routine, a healthy diet, and a proper supplement makes up for his remarkable performance on track. To be able to boost his strength and energy in his training he takes multivitamin, pre-workout supplements, fish oil, magnesium, green superfood powder, probiotics, and proteins to sustain his body the energy he needs. 

Usain Bolt’s strict and calculated workouts can be intimidating, unlike his diet, where he can basically eat whatever he wants. He likes chicken wings and nuggets. His meals are prepared by his chef and approved by his coach. A typical fruit, meat, and vegetables are also part of his meal plan.


  • Egg sandwich


  • Pasta
  • Corned Beef
  • Fish
  • Yam
  • Chicken breast


  • Jamaican dumplings stuffed with ackee and saltfish
  • Chicken wings
  • Rice with peas
  • Pork

To Wrap It All Up

You may follow Usain Bolt’s workout routine and diet, but it takes more than workout and diet to be the fastest man. To have a strong core is essential when you have to run on track, and a healthy yet lenient meal plan is also necessary to develop the power and flexibility to do good on your performance.  His holistic approach to becoming the world’s fastest man is dedicated to what he does and the ability to push past his limits.

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