Superhumansof Sport

UsainBolt

years old

Jamaica

9

Gold Olympic Medals

MichaelPhelps

years old

USA

23

Gold Olympic Medals

CristianoRonaldo

years old

Portugal

3

Ballon d'Or

SimoneBiles

years old

USA

4

Gold Olympic Medals

ChrisFroome

years old

UK

3

Tour de France

EllieSimmonds

years old

UK

5

Gold Paralympic Medals

Usain BoltMichael PhelpsCristiano RonaldoSimone BilesChris FroomeEllie Simmonds
“As long as I'm in great shape, nobody beats me, for sure.”
Training
33
hoursperweek

Training

Bolt spends 90 minutes in the gym every day on exercises aimed at improving his speed and agility including sled pushes, lunges and deadlifts. This is followed by 3-4 hours of speed drills using weight vests, weight sleds and a range of sprints at different distances. He does this six times a week.

Honours
2004
2008
2009
2011
2012
2013
2015
2016
CARIFTA Games
2004
Hamilton, Bermuda
Year turned pro
200 metres sprint
Gold
Olympic Games
2008
Beijing, China
100 metres
Gold
200 metres
Gold
4 × 100 m relay
Gold
World Championships
2009
Berlin, Germany
100 metres
Gold
200 metres
Gold
4 × 100 m relay
Gold
World Championships
2011
Daegu, South Korea
200 metres
Gold
4 × 100 m relay
Gold
Olympic Games
2012
London, UK
100 metres
Gold
200 metres
Gold
4 × 100 m relay
Gold
World Championships
2013
Moscow, Russia
100 metres
Gold
200 metres
Gold
4 × 100 m relay
Gold
World Championships
2015
Beijing, China
100 metres
Gold
200 metres
Gold
4 × 100 m relay
Gold
Olympic Games
2016
Rio de Janeiro, Brazil
100 metres
Gold
200 metres
Gold
4 × 100 m relay
Gold
Diet

breakfast

Egg sandwich

lunch

Pasta with chicken breast or corned beef

dinner

Jamaican dumplings with vegetables
5,500
kcaldailyintake
breakfast
lunch
dinner
“Swimming is normal for me. I'm relaxed. I'm comfortable, and I know my surroundings. It's my home.”
Training
36
hoursperweek

Training

Phelps swims 80,000 metres a week, nearly 50 miles, training for five to six hours a day, six days a week. The dry-land workout sees him do weights three days a week.

Honours
2000
2004
2008
2012
2016
Olympic Games
2000
Sydney, Australia
Year turned pro
Olympic Games
2004
Athens, Greece
100m fly
Gold
200m fly
Gold
200m individual medley
Gold
400m individual medley
Gold
4x200m free
Gold
4x100m medley
Gold
Olympic Games
2008
Beijing, China
200m free
Gold
100m fly
Gold
200m fly
Gold
200m individual medley
Gold
400m individual medley
Gold
4x100m free
Gold
4x200m free
Gold
4x100 medley
Gold
Olympic Games
2012
London, UK
100m fly
Gold
200m individual medley
Gold
4x200m free
Gold
4x100m medley
Gold
Olympic Games
2016
Rio de Janeiro, Brazil
200m fly
Gold
200m individual medley
Gold
4x100m free
Gold
4x200m free
Gold
4x100m medley
Gold
Diet

breakfast

For breakfast, Phelps eats three fried-egg sandwiches with cheese, lettuce, tomatoes, fried onions, and mayonnaise. Then he drinks two cups of coffee and then consumes a five-egg omelette, a bowl of grits, three slices of French toast with powdered sugar and three chocolate-chip pancakes.

lunch

For lunch, Phelps eats a pound of pasta and two large ham and cheese sandwiches on white bread with mayo. He then drinks about 1,000 calories worth of energy drinks.

dinner

For dinner, Phelps eats another pound of pasta and a full pizza followed by another 1,000 calories of energy drinks.
12,000
kcaldailyintake
breakfast
lunch
dinner
"I've never tried to hide the fact that it is my intention to become the best."
Training
20
hoursperweek

Training

Daily practice at Real Madrid for 3-4 hours five times a week including, cardio exercises; including several running sessions each lasting for up to 30 minutes, short period of sprinting drills, technical drills to improve ball control, tactical exercises with teammates, gym exercises to develop specific muscles.

Honours
2002
2007
2008
2009
2012
2013
2014
2016
Debut
2002
Portugal
Debut
Trophies
2007
Man Unt
Premier League
Trophies
2008
Man Unt
Premier League
Man Unt
Champions League
Ballon d'Or
Trophies
2009
Man Unt
Premier League
Trophies
2012
Real Madrid
La Liga
Awards
2013
Ballon d'Or
Trophies
2014
Ballon d'Or
Real Madrid
Champions League
Trophies
2016
Portugal
European Championship
Real Madrid
Champions League
Diet

breakfast

Whole-wheat or whole-grain cereal, egg whites and fruit juice.

lunch

Whole-wheat pasta, green vegetables, baked potato, chicken with salad.

dinner

Rice with pulses, chicken or turkey breasts, beans and fruit.
2,900
kcaldailyintake
breakfast
lunch
dinner
"I was built this way for a reason, so I'm going to use it."
Training
32
hoursperweek

Training

Biles trains 32 hours a week over 6 days with focusing on basic gymnast skills on a Tuesday, Thursday and Friday morning between 9am-12pm. In the afternoon, from 3pm-6pm she puts the skill sets together from the morning workout. Monday and Wednesday from 12:30-5:30, sees her work on basics for about 15 minutes and then a combination of everything from skills to routines with this also repeated on Saturday from 9am from 1pm.

Honours
2013
2014
2015
2016
World Championships
2013
Antwerp, Belgium
Year turned pro
All-around
Gold
Floor exercise
Gold
World Championships
2014
Nanning, China
Team
Gold
All-around
Gold
Balance beam
Gold
Floor exercise
Gold
World Championships
2015
Glasgow, UK
Team
Gold
All-around
Gold
Balance beam
Gold
Floor exercise
Gold
Olympic Games
2016
Rio de Janeiro, Brazil
Team
Gold
All-around
Gold
Vault
Gold
Floor exercise
Gold
Diet

breakfast

Kellogg’s Red Berries or egg whites

lunch

Chicken or fish

dinner

Fish – usually salmon, with rice and carrots
2,500
kcaldailyintake
breakfast
lunch
dinner
“I'm not racing for recognition, I'm not racing for popularity, that's not who I am. I'm focused on the result and trying to get the best out of myself from a sporting capacity. That's what really motivates me.”
Training
30
hoursperweek

Training

Froome trains for five or six hours a day with regular work on the bike and in the gym five times a week working on core stability, leg strength and back work through squats and lunges.

Honours
2007
2012
2013
2015
2016
Tour de France
2007
Debut
Olympic Games
2012
London, UK
Time trial
Bronze
Tour de France
2013
Winner
Tour de France
2015
Winner
Trophies
2016
Olympic Games
Bronze
Tour de France
Winner
Diet

breakfast

During the Tour de France Froome can consume up to 7,000 calories on a hilly stage with plenty of carbohydrates taken on throughout the day. Breakfast can be either muesli, cereal, fruit, coffee, smoothies, orange juice and noodles followed by a pre-race snack of rice cakes with honey, raisin bread or sports bars.

lunch

Food can vary during the race with a combination of solid food, like small rolls with jam, rice cakes and energy bars, supplemented with quick-to consume energy gels and electrolyte drinks. Recovery drinks with carbohydrates and protein are consumed post-race with a snack of either sandwiches, rich cakes and cereal bars immediately after the stage.

dinner

there’s an evening meal of salad, soup, or juice to start, followed by meat or fish and carbohydrate-rich foods and cakes, yoghurt, fruit and flans for desert before small cakes, fruit, nuts and cereal before bed.
7,000
kcaldailyintake
breakfast
lunch
dinner
"I think people shouldn't think 'I'm not normal, I've got a disability. Overcome that, go out there and enjoy your life and achieve something.”
Training
22
hoursperweek

Training

Work in the pool five mornings for two-hour sessions followed by a two-hour gym session involving squats, weights and core-strength exercises for five and a half times a week.

Honours
2008
2012
2016
Paralympic Games
2008
Beijing
Year turned pro
100m
Gold
400m freestyle
Gold
Paralympic Games
2012
London, UK
200m medley
Gold
400m freestyle
Gold
Paralympic Games
2016
Rio de Janeiro, Brazil
200m medley
Gold
Diet

breakfast

A banana before the morning training session followed by a breakfast of porridge.

lunch

Lunch is often two eggs or beans on brown toast, or a tuna mayonnaise sandwich.

dinner

For dinner Simmonds usually has fish or chicken with pasta.
2,200
kcaldailyintake
breakfast
lunch
dinner
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