Diet Of The Greats: What Do Our Favorite Athletes Eat?

Ever wondered what makes Roger Federer so fast and agile in the court? What make the likes of Virat Kohli and Michael Phelps so consistent and fit? What makes them the most phenomenal athletes ever?

There must be something common that these people do apart from extraordinary workout sessions and tough training.

If you ask any of these aces that what is their secret? They will always say ‘HARD WORK‘ there is no other way, no hack if you want to stay at the top. But hard work needs good food. YES food. Food plays a massive role in giving these elites an edge over others.


Let us take you to the dining of these star athletes one by one.

1. Novak Djokovic

This Serbian tennis champ absolutely loves food. He believes food is information and eating is a process of communication with his body. He even wrote a book about it which takes you to the nutritious and tasty world of gluten free diets. Here’s the menu of the food champ of tennis


Water first thing out of bed; two tablespoons of honey; muesli(including organic gluten-free rolled oats, cranberries, raisins, pumpkin or sunflower seeds and almonds)


Mixed-green salad, gluten-free pasta primavera(including rice pasta, summer squash, courgettes, asparagus, sun-dried tomatoes and optional vegan cheese)


Kale caesar salad (kale, fennel, quinoa and pine nuts) plus dressing (including anchovies or sardines); minestrone soup; salmon fillets (skin on) with roasted tomatoes and marinade.

If you want more info on what he is eating, you can refer to his book “Serve to win” which gives insight on fitness plans and gluten free dishes that made him the grand Champion.

2. Roger Federer

This man is a legend. 18 Grand slams, 5 consecutive open titles, named Laurus Sportsman of the year record 5 times in a row. Roger Federer is synonymous  to consistency. No surprise he follows a very strict diet to keep himself super fit and energetic. Let’s go through his diet plan


Home made waffles(contains eggs, milk, castor sugar, wheat flour) with home made raspberry syrup. Pasta or rice topped with tomato and vegetables. Sometimes cereals with low fat milk.


His lunch mainly focuses on lean protein diet for rebuilding and revitalising his muscles and body. Prefers swiss food.


Dinner consist of light food mainly swiss and italian.

3. Michael Phelps

Michael Phelps, the most decorated olympian of all the time. Greatest athlete to ever set foot on Earth(literally). But if we talk about food, this man is a bulk eater! Yes he needs 12000 calories per day to fuel his body.


Three fried egg sandwiches with cheese, lettuce, tomatoes, fried onions and mayonnaise. Two cups of coffee. One five-egg omelette. One bowl of grain. Three slices of French toast topped. Three chocolate-chip pancakes.


One pound of pasta. Two large ham and cheese sandwiches with mayonnaise on white bread, plus energy drinks that supply him with another 1,000 calories.


One pound of pasta, an entire pizza and even more energy drinks.

4. Virat Kohli

Captain of Indian cricket team doesn’t know when to stop. Often referred as Mr. Consistent, this man is known for his master class and aggression on the field. Off the field he follows his personalised workout and fitness routine. He believes on the old saying “You are what you eat”. Let’s see what Virat is having


Often home cooked meals. Dried fruits and nuts, steamed black coffee.


Lamb chops, fish(salmon), usually food rich in lean protein, salads.


Home cooked healthy food.

5. Lionel Messi

Regarded one of the greatest footballers ever, Messi is another name name for hardwork and dedication. He’s so charmingly fast and dominating in the field that we can seldom see his effort he put towards it just like a balerina you are so engrossed in the beauty and the charm of the dance that you rarely think about the hard work and dedication behind it. Let’s go through his diet plan, but this is slightly different and ofcourse special.

Ten days before a match, Messi begins altering his diet, according to Men’s Health. First he starts cutting down carbohydrates and ingesting a lot more protein, drinking three protein shakes a day, and up to eight glasses of water. Messi cuts down his carbohydrates so that the muscles in his body will begin to increase their carbohydrate absorption, while the body tries to maximize all blood sugar available. 

With his body working overtime, Messi will get a boost of energy and stamina when he begins to load on the carbohydrates closer to the game. When the game is five days away, Messi eats vegetable soup before every meal. The veggies in this soup include important spices like turmeric, chili, coriander and ginger. These spices are vaso-dilators, which mean they help to increase blood flow. The soup is also hydrating. One day before the game, Messi will eat fish, chicken or prawns along with potatoes, green veggies and an orange. Finally, when it’s six hours before the match, Messi eats porridge or egg whites for the protein and carbs. About 90 minutes before the game starts, Messi eats fruit, including bananas, mangos and apples. 

So being a goal machine kicking golden footballs is not everyone’s cup of tea.

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