What Do The Best Athletes In The World Eat?

What Do The Best Athletes In The World Eat?


On average, men and women consume 2,800 and 2,300 calories per day, respectively. Along with this, they engage in daily exercise for half an hour – but what do the best athletes in the world eat? And how do they promote their training?

At PledgeSports we are passionate about nutrition and training, and how they impact an athlete’s performance.

From Andy Murray’s 5,500 daily caloric intake to former UFC double-weight champion Conor McGregor’s unparalleled eight hours of training, this is how the world’s best athletes eat and train.

Usain Bolt

Daily Calorie Intake: 5,500

Exercise: 3.5 hours a day

screwUsain Bolt has one of the most amazing diet routines on the list. According to The Huffington Post, he loves chicken nuggets and wings the morning before he hits the track. In fact, during the Beijing Olympics in 2012, he ate an estimated 1,000 chicken nuggets, according to Ladbrokes.

Bolt maintains a diet composed of 60% protein, 30% carbs and 10% fat. He often eats dumplings, ripe bananas or sweet potatoes with ackee and saltfish for breakfast.

Lunch is usually made of pasta with chicken, while dinner is often rice, peas and pork.

While he only trains for 3.5 hours per day, Bolt has said that he “focuses on being the greatest of all time.”

seems legit!

Andy Murray

Daily Calorie Intake: 5,500

Exercise: 5.5 hours a day

Andy Murray in action against Ivan DodigOn a typical day of training, Murray eats muesli or oatmeal for breakfast followed by eggs, bacon, and beans. The lunch menu usually consists of fruit smoothies, proteins and vegetables.

Dinner includes a starter of soup, seafood or salad, followed by chicken, potatoes and vegetables, according to Men’s Health.

According to Ladbrokes, the world’s No. 1 tennis player does meditation to stay focused.

Read our popular piece on why tennis players are among the fittest athletes in the world

Conor McGrego

Daily Calorie Intake: 3,186

Exercise: 8 hours a day

Conor-McGregor-UFC-McGregor-UFC_3768515While eight hours a day may seem like an insane amount of exercise, according to Bodybuilding.com, MMA champion Conor McGregor doesn’t stick to a strict workout regime.

“I wake up, I drink water, I stretch, I start to loosen up, and then I keep going all day,” McGregor said. “I’ll hit the gym or whatever I love at that particular time, or I’ll take a class of taekwondo, jiu-jitsu, yoga, or capoeira. Sometimes, I’ll box. Variety is the best approach. For me Governance doesn’t work.”

He said he is “always eating good food” and is rarely caught eating take-out.

“I love water and coconut water, but I never drink energy drinks — ever!” he said. “I just eat good, quality meat and keep hydrated.”

Want to eat like a champion? Here are the foods you need

Venus Williams

Daily Calorie Intake: 3,489

Exercise: 4.5 hours a day

545311638According to Self, Venus starts her day with green juice, protein smoothie, fruit, an egg white omelet or granola. For lunch, she goes to a vegetarian restaurant and usually opts for rice, beans and grilled shrimp.

She snacks on kale chips, dates and cashews throughout the day, and usually makes chicken salad for dinner.

Apart from her tennis training, Williams dances to stay fit. She told people that she spends as much time in the gym as she does on the court.

Tennis players live longer, healthier lives – read here to find out why

Wayne Rooney

Daily Calorie Intake: 4,575

Exercise: 6 hours a day

wayne-rooney-photosThe Manchester United captain eats a cheeky bowl of Cocoa Pops on match day morning, and practices visualization techniques to take control of his mental state.

In his book “My Decade in the Premier League” he wrote: “A club like ours should not overeat at the end of the season, so if I go abroad I like to go to Gym Three in the hotel Work out on the treadmill several times a week and do some weight work.

“That way when we get back to training I can be faster and running will be easier when the pre-season game starts.”

Venus is vegetarian too! Here Are Some Other Vegetarian Stars

Anthony Joshua

Daily Calorie Intake: 4,500

Exercise: 8 hours

Anthony-Joshua3According to The Telegraph, Joshua started his day with two slices of wholemeal bread, a banana, five raw eggs and a pot of Greek yogurt, all washed down with a glass of apple juice. For lunch, the IBF heavyweight champion tucks into two fillets of raw salmon, two skinless baked potatoes, a bean salad, and water.

He snacks on Greek yogurt, muesli and fruit salad in the afternoon before eating chicken, white pita bread, mashed potatoes with butter, mixed vegetables and orange juice.

Joshua’s training day usually consists of morning cardio work, either sprints, bike work or swimming. This is followed by strength and conditioning sessions in the afternoon and sparring sessions in the evening.

Boxing is on our list of 10 Most Dangerous Sports!

Dan Lydit

Daily Calorie Intake: 6,000

Exercise: 2-4 hours

64278519_dan-lydiette-wellsWelsh flanker, Dan Lydiet, faces a mountain of food every day. In 17th-9th, maintaining your weight and fueling your training requires serious planning.

Dan starts the day with a bowl of bran flakes, a full plate of cheese, and 4 poached eggs atop two slices of toast. For lunch, he eats three pieces of chicken, a serving of sweet potato and some mangoes for dessert.

Dinner comes in two installments; Early dinner and late dinner. First, fry a beef stir fry around 4 pm. Then, a few hours later, another beef stir fry and a protein shake!

Our hit series “The Fittest Sport” examines why rugby players are the fittest athletes – see if you agree

Jessica Ennis-Hill

Daily Calorie Intake: 1,749

Exercise: 6 hours a day

3257d03a325d3255814b76562084485a3Retired Olympian Ennis-Hill trained almost twice as much as Usain Bolt. According to Women’s Health, she mixed up her routine to “wonder” her body. It consisted of circuit training consisting of crunches, press-ups, jumps, planks, dips and sprints.

According to Ladbrokes, the gold medal heptathlete also walks his dog as part of his exercise routine.

In dietary terms, breakfast is made up of toast, cereal or granola with yogurt and juice. Jessica’s has a fruit or cereal bar for mid-morning snacks, sandwiches, pasta, salads, or soups for lunch, and chili, stir-fry, pasta, salmon, risotto, or lasagne for dinner. Huh.

He also indulges in the odd glass of red wine. Coward!

Ronda Rousey

Daily Calorie Intake: 2,706

Exercise: 6 hours a day

0703_SPO_LDN-L-ROUSEY-WEEK5CAMP-HG69According to Cosmopolitan, former UFC champion Rousey follows The Dolce Diet, which includes ingredients rich in important nutrients to build muscle and promote recovery.

While she’s said before that she doesn’t count calories, Ronda’s diet often includes a chia bowl and coffee for breakfast, scrambled eggs on bread for lunch, turkey chili for dinner, and dessert. Contains a helping of Greek yogurt.

Ronda tops the list of most followed women on Instagram

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