Virat Kohli

Virat Kohli’s diet keeps him energised throughout his game of cricket.

In his own words, he is a foodie, but a sensible one . He's mindful of selecting the right foods even when he has a craving, which helps him keep the unwanted flab at bay.

If if you like fried chips, Virat recommends wheat crackers to satisfy your cravings for something crispy to munch on in between your meals.

His personal dietician has evolved a diet based on his lifestyle and activity. Being an athlete, he has a low-carb, high-protein diet to help maintain the fat percentage of his body . On days of his match, it is altered to sustain his stamina throughout the day, be it at the nets or game.

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Virat's diet plan analysis


Nuts contain protein along with other nutrients like minerals and vitamins

One bowl of cooked oats (with low fat milk)

2 boiled egg whites

1 bowl of cooked oats

Lean meats such as ham/chicken or mackeral

Tofu or low fat paneer, dal etc can be included along with other veggies


A bowl of veg or mixed salad

Rotis made with whole wheat or a bowl of brown rice

Sprouts are a good source of carbs

A glass of smoothie consists of about 15-18g of carbs

Carbs from rotis and rice are slow releasing carbs with fibre


Nuts in the morning

Olive oil in small quantities

A bowl of oats with a handful of nuts

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I am an athlete, what is the best diet for me?

An athlete’s diet should provide the right amount of energy, macronutrients (CHO, specially protein and fat) and micronutrients such as minerals and vitamins along with adequate water. No single food or supplement can provide all the daily needs. A variety of foods should be consumed every day.

What should I eat for pre-workout, during workout and post workout especially when my training lasts more than 60 to 90 minutes?

Pre workout: 1 banana or a sandwich with peanut butter or a cup of oats with a handful of raisins. Preferably should be had at least 1.5 hours before the training.
During workout: 1 liter bottle of electoral or lime water with honey can be carried along and can be had. Plain water should be only sipped and can be had only in activities lasting an hour or less.
Post Workout: Within the half an hour to 40 minute window, one should consume a good quality or complete protein such as a glass of chocolate milk or 2-3 egg whites and a fruit.

Which is better to drink water or sports drink during physical activity?

55-70% of our body weight is water depending on how muscular you are. Hence it is a must that you keep your body well hydrated at all times. You lose water when exercising and must be replaced to perform at your best. You need to drink fluids before, during and post workouts and events. Drinking water or sports drinks is a matter of choice. If your athletic event is going to last more than 60 minutes you may benefit from carbohydrates provided by sports drink. A sports drink which contains 15-18 grams of carbohydrates in 200ml of fluid should be consumed. Drinks with higher carbohydrate concentration than the above mentioned will lead to delay in the absorption of water causing dehydration. There are a variety of sports drinks available in the market and experimentation of these drinks should preferably be done during practice events rather than on the day of an athletic event.

Do I need to take protein supplements to take care of my protein needs?

No. If your diet has enough amount of protein then you won’t need a protein supplement. A protein rich food with each meal and snack will take care of it.

Should I take extra vitamins and minerals?>

Athletes who eat about 1800 calories a day do get the vitamins and minerals from the food they eat needed for good health and optimal performance. These nutrients are needed only in special situations. Vegan athletes who avoid a complete food group like (dairy) may need to supplement to make up for the vitamins and minerals not being supplied by food. In such cases a multivitamin-mineral supplement which supplies 100% of the RDA (Recommended Dietary Allowance) will provide the needed nutrients. Also any athlete who frequently cuts back on calories is not only at risk of not getting adequate vitamins and minerals from food but also not enough carbohydrates.

Is energy bar better than a sports drink to get energy?

The answer is no. It does not matter where the energy is coming from. Both solid and liquid energy foods get burned at the same rate when exercising for more than half an hour. So what an athlete eats depends on what his or her intestinal tract tolerances are and what tastes best. Consuming enough calories is more important than the form of the calories because research suggests that endurance athletes who consume more calories do better than athletes who consume fewer calories. The challenge is to train the intestinal tract to digest that much fuel and convert it to energy for the body to perform optimally. In other words training program for an endurance athlete actually needs to include training of the intestinal tract as well as the heart, muscles and lungs.

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