The Canadian sprinter André De Grasse, born on November 10, 1994, is a sprinter who was born in De Grasse, Ontario. Having won four Olympic medals, De Grasse won the 200 m silver at the 2016 Summer Olympics in Rio de Janeiro, as well as the 100 m and 4 * 100 m relay bronze. The following summer, he won the bronze medal in the 100 m heats at the Tokyo Olympics.

The 100 m and 200 m are among De Grasse's titles. The Pan-American champion also won the NCAA title in the 100 m. He won the gold in the 100 meters and the relay in the 4 * 100 meters at the 2015 World Athletics Championships in Beijing. In addition to the 200 m championship, he won the 100 m and the 100 m bronze medals at the 2019 World Athletics Championships in Doha. As of now, he is the Canadian record holder in the 200 meters. Canadian sprinter Adriane De Grasse is the first to win three medals at the same Olympic Games. He surpassed Donovan Bailey and Percy Williams, the last two Canadian sprinters to win a medal at an Olympics in the same time period.A fitness regimen, such as Andre De Grasse's, requires a lot of dedication. To prepare for the Tokyo Olympics in 2021, we created an article on the fitness regimen he will follow. Let's take a look at the workout regimen that the legend follows. The story goes much deeper than that! In addition, the diet plan of the player will be reviewed in-depth.

Andre De Grasse Statistics

• Birth Year: 1994 (age 26)
• Birth Date: November 10
• Height: 5 ft 10 in (178 cm)
• Weight: 155 lb (70 kg)

Andre De Grasse Awards and Achievements

Achievements and titlesPersonal best(s)

• 60m: 6.60
• 100m: 9.89
• 200m: 19.73 NR

Olympic Games

2016 Rio de Janeiro200 m

2016 Rio de Janeiro100 m

2016 Rio de Janeiro4×100 m relay

2020 Tokyo100 mWorld Championships

2019 Doha200 m

2015 Beijing100 m

2015 Beijing4×100 m relay

2019 Doha100 mWorld Relays

2017 Nassau4×200 m relayPan American Games

2015 Toronto100 m

2015 Toronto200 mPan American Junior Championships

2013 Medellín100 m

2013 Medellín200 m

Andre De Grasse Workout Routine

Despite being an Olympian, the training regimen he follows is very rigorous (of course!). He trains six days per week, Monday through Saturday, and spends four hours a day training. Despite the difficulty of sticking to a particular regime, he stays true to it even when he travels a lot. When he is abroad, he usually flies at night, arrives at his destination in the morning, and then stays up until the next morning. Because when he sleeps it's going to disturb his sleep pattern, and a good night's rest is very important for him about 8 to 10 hours per night. Additionally, he consumes a healthy diet. He usually tries to consume a lot of proteins and carbohydrates. It's pretty much the same routine and regimen all the time.In addition, he was asked about what has changed for him since Usain Bolt retired from track and field and he replied, "Usain is an incredible athlete and I look forward to taking his place and becoming the next world champion."

He was running with Usain during the 200 meters semi-final in Rio, and there is a photo of them smiling at each other. What was the significance of that? His explanation of the entire story is as follows:A lot of people probably don’t know that story: Usain is about 10 years older than me and I was young at that time. The semi-final was my sixth race in five days. So, my coach said let’s tire out Usain in the semi-finals and try to get him in the finals. He was a bit annoyed about that at first because he got tired. But then he started joking and telling me ‘You’re gonna be tired tomorrow, too’. So, for me, it was just trying to go out there to see if I can beat him. I was close, but not close enough.Starting the race doesn't require any special trick from him. The main focus of his life is to be positive and to have a great mindset. Obviously, he wants to have his best performance on the track, and hopefully win. He knows he's ready when he steps onto the track, he got here so now he's concentrated. Although he did not win, he knows that he gave it his best shot during the Olympics. In over 100 meters, he set a personal best and broke the 200 meters record of the Canadian record holder.In addition to his calm demeanor, he is also mentally healthy. How does he accomplish this? Obviously, he practices a great deal. As an avid music listener, he says he is always going to be listening to music. This provides him with a sense of calm and helps him focus on the race. His family and coach are two important sources of motivation for him.Here are sample exercises that he does, even though his fitness routine and exercise plan do not remain constant. Follow the below exercises in order, taking 90 seconds rest between each set and two minutes rest before moving onto the next exercise. You should focus on perfecting your form as you perform these exercises, rather than executing them as quickly as possible. You can use a mirror or ask a friend to help you make sure you're performing the exercises properly.

Exercise 1: Press-ups

Reps & sets: 10 reps; 2 sets

Benefits: Strengthens chest, shoulders, and improves every aspect of running such as posture and arm power.

• Lie on your back with your hands on either side of your chest, facing down. It is recommended that you tuck your toes under.
• Raise your body off the ground by pressing your hands into your hands. Don't let your neck get stretched out. Maintain a straight posture.
• After your arms are almost fully extended (don't lock your elbows), lower your body back down, almost to the ground, then repeat.

Exercise 2: Dumbbell row

Reps & sets: 12 reps on each side; 2 setsBenefits: It is beneficial in strengthening the upper back by balancing out chest strength.

• Place your left knee on the bench and your right hand on top. You should keep your upper body horizontal at all times.
• You will grasp a dumbbell with your right hand, making sure that your arm is extended towards the floor.
• As you pull the weight towards you, keep your elbow close to your waist. Afterward, lower the weight back to where you began.

Exercise 3: Tricep dipsReps & sets: 12 reps; 2 setsBenefits: This exercise strengthens the arms and shoulders so that you can maintain an upright posture while running.

• Your fingers should hang over the edge of a bench as you sit with the heel of your hands on the edge.
• You need to remove your arms' weight and bend at the elbows, then lower yourself. Repeat by pushing up with your arms (avoiding using your legs) and pushing yourself down with your arms.

Exercise 4: Step-ups

Reps & sets: 10 reps on each side; 2 setsBenefits: Works most muscles in the legs, enhancing running power.

• You will need a bench or box to stand on (be sure it is strong enough to handle your weight).
• When you step up, place one foot on the bench and push the rear leg forward. Keep your body upright and your knee above your ankle. You can achieve better results by bringing your hips forward rather than pulling with your knees.
• Raise your trail leg to a hi-knee position, without touching the bench. Return it to the floor after it has been raised.
• Hold each dumbbell in your hands to increase difficulty.

Exercise 5: Squats

Reps & sets: 15 reps; 2 setsBenefits: Strengthens the major muscle groups in the body that are used when running, thus decreasing injury risks. Effortlessly increases flexibility for faster running strides.

• Step with your feet slightly wider than hip-width apart, so that the toes are pointed outwards.
• Sit in a chair with your knees bent and your hips bent as though you were lying on your back.
• Make sure your knees are over your ankles and that your chest is up. Put your attention on your bum when you are going back.
• Then, in standing position, lower your body to near a sitting position, then push your heels up and stand up again.
• You can also hold a kettlebell above your chest while performing the movement, or you can rest a barbell across your upper back to increase difficulty.

Exercise 6: Walking lunges

Reps & sets: 8 reps on each side; 2 setsBenefits: Enhances stability and coordination when you run with improved single-leg balance. Additionally, it helps you run faster by increasing stride length.

• Make sure your feet are shoulder-width apart when standing.
• Step forward a long step with one leg and slowly lower your legs and knees to the ground, making sure the rear knees do not make contact with the ground.
• Make sure you keep your front leg over your ankle and your body upright.
• Step your front leg backward until it meets your rear leg after letting go of your rear leg.
• You can repeat this by alternating your lead leg.

You can do this exercise more challenging by holding a dumbbell in each hand (you should pick a weight that's right for you). A medicine ball in both hands can be used to supplement core exercises by working your core more. Lunge forward and raise the ball above you as you step forward. Keep your arms straight throughout the lunge. Regain your standing position by lowering it.

Exercise 7: Single-leg deadlift

Reps & sets: 10 reps on each side; 2 setsBenefits: Increases running power by strengthening the glutes and hamstrings, and enhances stability to reduce injury risk.

• In your right hand, hold a dumbbell or kettlebell with your feet together.
• Extend your left leg behind you by lifting your left foot off the floor. While keeping your back straight, bend forward at the hips while extending your right arm toward the floor.
• Make sure your hips are level and you are maintaining a slight bend in your right knee.
• Then return to the start position and repeat the exercise on your left side.
• Bring the weight close to the floor and the back as flat as you can.

Exercise 8: Superman/back extension

Reps & sets: 10 reps; 2 setsBenefits: Improves running efficiency and running posture while strengthening the middle and upper back.

• Place your hands by your ears, palms facing down, so that they are by your ears.
• You can do this by raising your chest and shoulders off the floor and squeezing the shoulder blades together. You should keep your eyes on the ground to avoid straining your neck.
• Replacing the starting position is a good start.

Exercise 9: Glute bridge

Reps & sets: 15 reps; 2 setsBenefits: This exercise targets the glutes for improved activation while running. As a result, your legs, pelvis, and torso will remain level and aligned when you run, improving your stability and thus your performance.

• As you lay on your back, place your hands by your sides and flatten your feet.
• To create a straight line between your hips, shoulders, and knees, raise your hips toward the sky.
• Maintain your shoulder position to protect your neck.
• You should hold the position for two seconds before slowly lowering yourself back down and repeating.
• Holding your arms outstretched over your head will make this exercise more challenging.

Exercise 10: Leg raises

Sets and reps: 10 reps; 2 setsBenefits: Runners' hip flexors are responsible for a knee lift, which is why striding strengthens them. It makes the torso more steady by working the lower abdominals as well.

• Place your arms by your sides while lying on your back.
• Raising your feet to a comfortable level by bringing them together as close to vertical as you'd like.
• Afterward, lower them slowly back to a height of an inch above the ground.
• During this exercise, use only one leg at a time to make it easier.

The workout routine he follows was all about that. As he describes it, it is kind of intimidating right before a race since they wait in the call room for about 40 minutes before walking them out on the track. His first experience with the call room, sitting with all the others athletes for so long, was a little intimidating, but he soon got used to it.

He is still nervous before a race which is quite usual for an athlete who is competing in Olympics. He says,

Of course, I get nervous sometimes, but that’s okay. I get the most nervous when it’s the first round. I know I just have to get through the heats and make it to the semi-finals. And once I’m in the finals anybody can win, and everybody is equally nervous. You can see it in their eyes. But when the crowd cheers your name and pumps you up, that’s when the adrenaline kicks in, and all the nerves go away. Then I’m ready to give everything.

He also has a piece of awesome advice to give to people especially those who are following his footsteps into the world of sports. He mostly peaks about having the right mindset to achieve anything in this world. He explains,

I would tell him or her to be passionate about what you want to accomplish. Take one step at a time and don’t push too fast. You have to take the little steps on your way up as well. Believe in yourself and don’t ever be down on yourself, always have the confidence to say you’ll get over the hump.

In his position as a world-class athlete, he is certainly used to adapting to changing conditions, but the pandemic has been a huge challenge for everyone. Once he learned that the Olympics were being postponed by one year, he adopted a completely different approach to training.He found that he was able to rest and relax a bit more when the pandemic hit. It was tough on others as well, such as his family, friends, and of course the world at large. But he thinks for himself, for his career, it was a good moment for him to reset his mind, concentrate on himself, and get to do things that inspire him.In reality, he had just taken it easy and did not train much. During that time, he only trained two or three days a week, and just by training for them and doing other things he never gets the chance to do because always going out for competitions, whether it's the Olympics or the World Championships or the Commonwealth Games. The annual busy season always brings up something, so the mental break was just what he needed. Since January of this year, he has returned to training, and now he feels ready to prepare for the Olympics again.The next generation has a lot to learn from him and his legacy will be left to the sport by his influence. To quote him,Well, I’ve never really thought about it because I’m still young, but… I just want to continue to inspire and empower the next generation, give them hope. I feel like we have a lot of talent here in Canada, and people don’t get a chance to see it because we’re always looking at America. But I just want to keep inspiring kids and say, “Hey, if I can do it, you can do it too!” It doesn’t have to be [in] track-and-field, but it can be in any sport or career that they pursue. I just want to cement my legacy in that way.

Here are some excellent tips and advice from Andre De Grasse for people looking to start a fitness routine like hers. The author gives some tips on how to improve one's body and strength through exercises. Here's what's coming next.

Andre De Grasse Workout Tips and Tricks

This section concentrates on tips that can be applied while working out to achieve optimal results. A routine should be adhered to, and to do so, certain exercises must be performed in a certain way. Following are some tried and tested tips that are followed by Andre De Grasse:

• THE START

For De Grasse, the first 30 meters of a race are not his strong point. In addition to the beginning, De Grasse has been working on rhythm and rise in sprinting as well with his current coach, Stuart McMillan. "He now has a really good understanding of rhythm and rise," McMillan told Sportsnet. Despite four years of effort, there is still room for improvement. “It’s his whole acceleration from the blocks up into his upright running form,” former sprinter Anson Henry said on CBC’s website. “He tends to be behind at the midway point because he is inconsistent in the way he gets from the blocks to his top speed.” Although a slow start can be discouraging, it is not insurmountable — just ask Bolt. “He runs just like me — he’s really slow at the blocks but when he gets going, he gets going,” Bolt told reporters after the 100-meter final. “I think he can improve his start much better than me because he’s shorter,” making quick leg turnover easier.

• THE ANDRE ARM

It is the biomechanical anomaly named after its own alliteration. The runner extends his right arm out as opposed to keeping both arms bent at the elbow. “What he’s probably doing is he’s got that arm extended and that just gives him a little bit more leverage,” says University of Toronto assistant professor Greg Wells. "(It) may translate into his muscles exerting more force on that side of his body. If anything it’s probably allowing him to run faster, even though it looks a little bit unusual.” Wells says the fact that De Grasse only extends his arm on the one side probably means it is likely that he is compensating for some mechanical problem elsewhere; De Grasse suggested an imbalance in his hips or shoulder in 2015, but there do not appear to be any hitches in his stride that concern his arm, which moves "in alignment with the rest of his body." Earlier this year, de Grasse expressed the desire to get rid of the André Arm. “‘If it ain’t broke don’t fix it.’ But I think if I can fix it, it will help me a lot better with my drive phase and my acceleration, and I would be able to go a lot faster.”

• TOP SPEED

The part of the race after the start and drive phase is when de Grasse performs best. Donovan Bailey, Canadian sprint legend, proclaimed André's top speed to be enormous at the moment. The speed of De Grasse is a combination of some biomechanical features, Wells said. “He’s able to hold a very high stride rate, which is the turnover that he uses to run,” Wells said. At five-foot-nine, De Grasse has a quick turnover rate that gives him an edge over bigger runners like Bolt, who has a longer stride. According to Wells, de Grasse is also "uniquely gifted at putting an immense amount of force into the ground each time he strikes." It has also been suggested that De Grasse's muscles are mainly composed of type II or fast-twitch fibers based on his "extremely explosive, extremely fast" legs. Speedy, powerful movements are caused by these fibers (slow, slow-twitch fibers are better for endurance sports). At 21, de Grasse is still relatively lean, but she should gain even more muscle before the 2020 Olympics. “Inevitably he’s going to have to get stronger and more powerful so that he can direct more force into the ground,” Wells said.

• SPRINT MECHANICS

When De Grasse first tried track, Sharpe said the former basketball player's mechanics were a "disaster." Global News reported that Sharpe said De Grasse is "flawless" below the waist. The result is a more efficient operation for De Grasse. “It’s no surprise when you go from playing basketball to sprinting it’s a huge shift,” Wells said. “With basketball players, you’ll often see them with their arms wide and they’re able to move around. As someone becomes better and better and better at sprinting they’ll become more and more narrow and all of the forces are directed forwards and backward.” In an interview with CBC, Bailey described De Grasse as having a knack for staying tall - keeping his head balanced over his shoulders, his shoulders balanced over his hips, etc. As a "relatively new" sprinter, Wells predicted that De Grasse would be able to make further strides in improving his mechanics. “With those mechanics plus the increased power (when De Grasse gets stronger), that’s the magical combination that allows you to really exponentially improve.”

• MAINTAINING SPEED

In addition to the ability to resist fatigue, De Grasse shares a quality with Bailey and Bolt that made them world record holders. “Both (De Grasse) and Bolt are slower on the start but really the magic that allows people to be truly exceptional at the 100 meters is who can resist fatigue the best. Every single person in the field is slowing down in the last 30 meters of that race, and usually, the person who wins is the person who slows down the least,” Wells said. “That ability to maintain his speed from 50 through to 100 meters is going to become the real determining factor in whether or not he’s able to move up onto silver or gold position in four years from now.” It is the 200 meters where Mr. De Grasse believes he excels - and many experts agree - because of this ability. “I struggle a lot, everyone knows, in the start of my race in the 100 meters,” De Grasse told CBC. “But in the 200 it’s a lot better for me. I have a lot of speed endurance.”

• THE MENTAL SIDE

It's already a known fact that De Grasse puts on the best performance when it matters most. “He understands when to really let go and give 100 percent. And he has a really natural understanding of how to layer that over time so he’s not fatiguing himself too early,” McMillan told Sportsnet. He still lacks the experience of other competitors - the medals he won at the world championships, Pan Am Games, and Olympics came in his first attempts at those events. “He really exploded onto the stage last year in the NCAAs and Pan Ams and straight onto the Olympic stage with some success this year but he still doesn’t have a huge amount of experience in the international-level competition,” Wells said. De Grasse has already gained experience in Rio, according to his coach; McMillan told reporters that he could have done even better had he not gotten "pulled out of his race plan" and "rushed his acceleration."

To stay as consistent and strong as Andre De Grasse is now in the field, we'll explore what he eats during the day. The key to maintaining a healthy body is to combine workouts with diet, so consistency is necessary. Keep reading for some cool tips.

Andre De Grasse Diet Plan

The athlete was also young, just 21 when he returned home with silver and three bronze medals from Brazil. While he enjoys success now, he admits he wasn't always devoted to his health and nutrition in the past. "Sometimes I would come home and grab a burger or something on the road at a drive-thru," recalls De Grasse, now 24, as he prepares for the 100, 200, and 4x100 relay events at the upcoming world championships in Doha, Qatar. "I probably took a lot for granted. I was young [but] had to mature, this was my job now. I couldn't be slacking and I definitely didn't want to keep getting injured. I had to play a better role [in my health]." In preparation for the 2017 track and field world championships in London, De Grasse strained his right hamstring in training. Then, he re-injured his hamstring in July at the Canadian championships, which effectively ended his 2018 season."I take a lot more things seriously now," he adds, mentioning better sleeping habits, nutrition, post-race recovery, staying hydrated, and regular physical therapy sessions. "I was young [but] I'm not eating out as much [now] or snacking on junk food. I had to sacrifice some things and not be out late so I was ready for the next training day. Now, I'm getting 10 hours of sleep, and more, when possible."As much as you can do to build strength and stamina on the track or at the gym, you should not disregard your nutrition and diet. In response to the question of how his eating habits have changed since 2016, André De Grasse explains. As far as nutrition is concerned, he claims to have dialed it in. One of the cool things about working with him at 5:30 in the morning is that he usually has a breakfast of eggs before working out. When he works out in the morning at around 10:15 a.m., he usually eats a sandwich and eggs in it. Sometimes he has scrambled eggs or omelets for breakfast as well. In general, he took his nutrition a little more seriously as he got older as those are the things you have to pay attention to. You don't have the same metabolism as when you were young. You should ensure you are getting enough calories along with a good source of protein, carbohydrates, and vegetables. Andre just had to learn to do all of those things as he got older, so he could avoid injuries and continue to run well.It is widely known that Andre really enjoys eating eggs, and he continues to post pictures of himself cooking egg tacos for lunch. The egg is one of the things he makes so often, so what is it? He says he usually has an omelet for breakfast. Some red peppers were also added to the dish along with spinach, cheese, and bacon. He tends to have that for breakfast most days. Trying egg tacos was something new for him. It is not every morning that he eats a breakfast burrito, but he has fun making them.

While he is traveling and competing on the road, his diet is very different than when he is at home because he has no access to home-cooked meals. Obviously, when he is home, he has more home-cooked meals and doesn't go out much to eat. Having to order room service is much more common when he's on the road. Just trying to find healthy foods to eat. For instance, if he had to go out to eat and got some Thai food. The shrimp noodle meal will include vegetables and shrimp. He generally tries to duplicate the foods that he eats at home when he's on the road, such as seafood, eggs, and chicken.There you have it, the diet plan Andre De Grasse follows during his training session. Depending on his needs and requirements, his diet may change, but and with a few exceptions, it remains relatively the same. It remains the same for him to follow specific macros and nutrition. In between strict diets, he often allows himself a break. In addition to following a good diet and workout plan, a person sometimes needs to fuel herself with something extra. A supplement can play a role in this situation. In this list, he lists all the supplements that he uses as part of his workout routine. This will be discussed in the next section.

Andre De Grasse Nutrition and Supplements

Our discussion in this section will include the list of additional supplements used by Andre De Grasse in his workout routine. As he has such a strenuous training schedule, it is quite obvious that simple meals will not be enough to satisfy his nutritional needs. In the following list, you will find a list of the foods he consumes:

#1: Protein

Running mileage should be matched with the amount of protein consumed by your body since lean muscle mass must be built and maintained. However, diet alone isn't always enough to accomplish this. To maintain a high level of protein, many runners opt for supplements and powders.

#2: Omega-3 (the recovery supplement for runners)

An athlete's sore muscles are a common occurrence. The problem does not mean you will have to face it forever. Regardless of how many hours of rest you get, reducing inflammation and speeding up recovery is essential for continued growth. An effective way to relieve inflammation is through the consumption of omega-3 fatty acids.

#3: Magnesium

In the supplement world, magnesium is rarely mentioned when it comes to endurance runners - after all, most people concentrate on protein and calories. But magnesium is actually an indispensable mineral important to the proper functioning of your body. As a result of soil depletion and the refinement process of many sugars and oils, we are not getting enough magnesium to support our activities.

#4: Vitamin D

The benefits of running go beyond muscle strength; they are also related to bone health. For runners of cross-country or marathon races, a calcium deficiency can be dangerous. For optimal bone health and to prevent injury when you exercise regularly, you must take supplements that promote calcium absorption.

#5: Electrolytes

Lastly, electrolytes are among the most important things to remember when running. Throughout the body, electrolytes help with muscle usage, hydration, and maintaining proper pH levels. Chemicals such as sodium, potassium, magnesium, chloride, calcium, and more are commonly found in this group.