Kolkata Knight Riders’ Ramandeep Singh has revealed his diet plan during the peak IPL season, offering insights into the disciplined eating habits that fuel his performance. The 27-year-old cricketer focuses on a nutrient-dense meal plan that helps him maintain stamina, recover faster, and stay in peak physical condition. In a conversation with podcaster Raj Shamani, Singh shared how his daily diet revolves around a balanced mix of proteins, healthy fats, and essential carbohydrates.
Singh starts his day with a warm drink made of desi ghee and ginger-infused hot water. This morning ritual, he explained, helps in digestion and provides energy for early-day training sessions. Following this, he begins his breakfast with four egg whites and one whole egg. He pairs this with whole grain or multigrain toast and a portion of fruit, usually around 200 grams of pineapple or papaya. Greek yogurt or plain curd is also a staple in his morning meal, along with a spoon of pure sugar, which he believes provides an effective energy boost.
For lunch, Singh keeps his meals simple yet nourishing. He includes a lean protein source, such as grilled chicken or salmon, ensuring he gets the necessary amino acids for muscle recovery. A bowl of steamed rice or chapati accompanies his protein intake, balanced with fiber-rich vegetables. Singh also prefers adding a small portion of ghee to his meals, as he believes it aids digestion and improves joint health, which is crucial for a high-intensity sport like cricket.
During the day, he stays hydrated with plenty of water and includes natural electrolyte-rich drinks. Coconut water and lemon water are part of his hydration strategy, ensuring his body remains replenished after intense training and matches. Singh also includes a handful of nuts and seeds, such as almonds, walnuts, and pumpkin seeds, as a mid-day snack to provide sustained energy.
Dinner is lighter but just as protein-packed. Singh prefers a serving of lean meat, usually chicken or fish, with a bowl of sautéed vegetables and some dal or soup. He avoids eating heavy meals late at night, focusing on easily digestible foods to ensure a good night’s rest. Recovery plays a vital role in his routine, and he relies on his well-planned diet to aid muscle repair and reduce inflammation.
Singh also stressed the importance of consistency. He avoids processed foods and focuses on home-cooked meals, ensuring every meal is designed to optimize performance. Unlike crash diets or restrictive eating habits, his approach is sustainable, providing the right mix of essential nutrients without compromising on taste.
The Kolkata Knight Riders all-rounder’s diet plan reflects his commitment to fitness and performance. By maintaining a structured meal plan that fuels his body efficiently, Singh ensures that he stays at the top of his game throughout the IPL season. His focus on quality food sources and mindful eating serves as a great example for aspiring athletes looking to enhance their performance through nutrition.
Ramandeep Singh also emphasized the role of meal timing in his performance. He ensures he eats at regular intervals, with smaller meals every three to four hours. This approach helps maintain steady energy levels and prevents sluggishness, which is essential during a demanding tournament like the IPL. Instead of consuming large meals, he opts for balanced portions, ensuring his body absorbs nutrients efficiently without feeling overly full before training or matches.
Apart from focusing on whole foods, Singh also prioritizes gut health. He includes probiotic-rich foods such as yogurt and fermented vegetables to improve digestion and nutrient absorption. He avoids excessive sugar and processed foods, which can lead to energy crashes and inflammation. Instead, he incorporates natural sweeteners like honey when needed, making sure his diet remains clean and effective.
Singh’s commitment to a disciplined diet extends beyond just food choices. He also follows a strict sleep schedule, recognizing the link between quality rest and optimal recovery. He avoids caffeine in the evening and limits screen time before bed to ensure deep sleep, which plays a crucial role in muscle repair and mental focus. Hydration remains a key factor in his routine, as he makes sure to drink enough fluids to prevent cramps and fatigue.
Even on his rest days, Singh maintains a balanced diet, ensuring his body remains in peak condition. His approach to nutrition is not just about performance but also longevity, helping him stay injury-free and maintain consistency in his game. By prioritizing clean eating, mindful hydration, and proper recovery, Singh has created a sustainable fitness routine that allows him to perform at his best.
With his structured diet and disciplined lifestyle, Singh sets an example for aspiring cricketers and fitness enthusiasts. His balanced approach shows that eating well doesn’t have to be complicated—simple, nutritious meals can make a significant impact on overall health and athletic performance. His dedication to fitness, both on and off the field, is a testament to the importance of mindful nutrition in achieving success at the highest level of sports.