Produced by: Mohsin Shaikh
Virat Kohli consumes about 90% of his diet as steamed or boiled foods. He avoids rich sauces and spices, keeping seasonings simple with salt, pepper, and lime to stay light and energetic.
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While Kohli enjoys salads, he avoids heavy masala curries and deep-fried foods. His focus is on nutrition rather than taste, ensuring his meals fuel performance rather than indulgence.
For proteins, he prefers rajma (kidney beans) and lobia (black-eyed peas), steering clear of oily or fried options. These plant-based proteins support muscle repair and energy.
Kohli eliminates gluten and opts for nutritious carbs from smoothies, sprouts, salads, and quinoa. His meals include greens like spinach, keeping the diet wholesome yet simple.
Lunch and dinner often feature grilled vegetables and a bowl of soup. Occasionally he indulges in dosas but keeps them minimal, prioritizing a light, performance-oriented diet.
Since switching to a vegetarian diet, Kohli minimizes dairy, preferring tofu and soy-based foods, aligning with his clean-eating approach and protein needs.
Kohli has completely removed sugar from his diet. This supports energy stability, reduces inflammation, and complements his overall fitness regimen.
Fitness is non-negotiable. At 35, Kohli maintains peak condition through high-intensity workouts combining strength training, cardio, and agility exercises, boosting endurance, speed, and flexibility.
Staying hydrated is critical. Kohli ensures he drinks ample water throughout the day to enhance performance, recovery, and overall health.