Indian cricket star KL Rahul has recently unveiled the dietary secrets that help him maintain his elite fitness levels as one of India's top-performing athletes. In an exclusive conversation with Jatin Sapru for Humans of Bombay, the wicketkeeper-batter detailed his nutritional approach that balances discipline with occasional indulgences.
From Mangalore Roots to International Cricket
When the host jokingly suggested Rahul looked like someone who grew up eating international cuisine like sushi, the cricketer quickly corrected him with his authentic Mangalore background. "What sushi? Where would I get sushi in Mangalore in those days? I used to eat neer dosa and biryani," Rahul revealed, emphasizing his simple food preferences that have remained consistent despite his international fame.
The cricketer explained that even now, his food choices remain straightforward and practical, focusing on nutritional value rather than culinary complexity.
The Rahul Diet Formula: Quantity Control & Strategic Avoidance
Rahul's approach to nutrition revolves around careful portion management rather than complete elimination of food groups. "I just manage my quantities. I control my sugar intake, can't say I don't eat sugar. I stay away from wheat," he shared, while acknowledging that he occasionally enjoys pizza when cravings strike.
The cricketer maintains a strict calorie count throughout the day and works his food choices within that framework. "I have a calorie count in a day, and I try to manage all of that. If I have a craving, I'll still try and manage within that," he explained, demonstrating his balanced approach to dieting.
A Day in the Life of KL Rahul's Plate
Rahul provided detailed insights into his daily meal structure, starting with breakfast that typically includes:
- Four eggs in various preparations from Eggs Benedict to bhurji
- Dosa when in India, or gluten-free toast when abroad
- Protein mix with berries, bananas, and nuts
However, the most remarkable habit he follows diligently worldwide is his lunch routine. "An afternoon meal wherever I am in the world is Indian. I have to eat Indian food wherever I am," Rahul emphasized, highlighting his unwavering commitment to his culinary roots.
Precision Nutrition: Grams and Portions Measured
The cricketer's approach to nutrition is remarkably precise, with carefully measured portions for different types of days:
- 150 grams of carbs (rice) on non-training and non-match days
- 200 grams of carbs on match days and training days
- 200-250 grams of protein, primarily from seafood and occasionally mutton or lamb
- 150-200 grams of vegetables, typically stir-fried or as Indian subzi
Rahul specifically mentioned avoiding chicken and other meats, sticking exclusively to seafood, mutton, and lamb. He also tries to limit potato consumption but maintains flexibility in his vegetable choices.
For dinner, he follows similar portion guidelines but prefers lighter, continental-style cuisine to ensure optimal digestion and recovery overnight.
This disciplined yet practical approach to nutrition, combined with his unwavering love for Indian food, has clearly contributed to Rahul's consistent performance and fitness levels in international cricket. His diet strategy demonstrates that peak athletic performance doesn't require extreme deprivation but rather smart choices and portion control.
