Indian cricketer Shreyas Iyer is known for his powerful shots, quick footwork, and sharp fielding on the cricket field. But behind this athletic performance is a carefully planned IPL diet and fitness routine—crafted by his nutritionist, Nicole Linhares Kedia.
Nicole, who works closely with Iyer, recently revealed, “Rarely have I heard him want to cheat.” This shows how disciplined the batsman is about his meal plan, even during the intense IPL season. Let’s take a deeper look at what keeps Shreyas Iyer so fit, focused, and fuelled—day in and day out.
Why Nutrition Matters in the IPL
The Indian Premier League (IPL) is one of the most physically and mentally demanding tournaments in the world. With matches happening every 2–3 days, travel across cities, and immense pressure to perform, cricketers need more than just talent—they need the right fuel.
That’s where a professional cricket nutrition plan comes in. It helps players:
- Maintain energy levels
- Boost muscle recovery
- Improve mental focus
- Prevent injuries
Shreyas Iyer’s commitment to clean eating and the right balance of nutrients has helped him stay match-ready throughout his IPL journey.
Shreyas Iyer’s Daily Diet: What’s on the Plate?
Nicole Linhares Kedia has structured Iyer’s meals around his training and match-day needs, making sure he gets enough protein, healthy fats, carbs, fiber, and hydration. Here’s a breakdown of what a typical day looks like:
1. Breakfast – The Power Start
A good start to the day is key for athletes. Shreyas begins his day with a breakfast that’s both tasty and energy-packed.
Typical breakfast includes:
- Oats or quinoa porridge with almond milk or low-fat dairy
- A serving of fresh fruits like banana or berries
- Boiled eggs or an egg white omelette
- Nuts and seeds (like almonds, flaxseeds, chia)
This combination provides complex carbs for energy, protein for muscle repair, and healthy fats for stamina.
2. Pre-Workout Meal – Fuel Before the Sweat
Before practice or gym workouts, Iyer eats a light meal to stay energized.
Examples:
- A banana with peanut butter
- A protein shake with natural carbs like dates
- Multigrain toast with avocado or hummus
This gives him quick energy without making him feel too full before movement.
3. Post-Workout – Quick Recovery Fuel
After intense physical activity, recovery is key. Iyer eats meals that include fast-absorbing proteins and carbs to refuel his body.
Post-workout recovery meal:
- Protein shake with banana and almond milk
- Grilled chicken or paneer with rice or sweet potatoes
- A bowl of quinoa salad with lentils and veggies
4. Lunch – Balanced and Wholesome
Lunch is the biggest meal of the day, and it’s kept clean and balanced.
Lunch usually includes:
- Lean protein: grilled chicken, fish, tofu, or paneer
- Complex carbs: brown rice, quinoa, or millet roti
- A large portion of seasonal vegetables
- A serving of yogurt or buttermilk for gut health
“Shreyas sticks to clean and nutritious Indian meals,” says Nicole. “He doesn’t crave junk food, and rarely cheats on his diet.”
5. Mid-Evening Snack – Light but Energizing
Between lunch and dinner, a healthy snack helps maintain metabolism and curb hunger.
Shreyas prefers:
- Handful of nuts and dry fruits
- Fruit smoothie with spinach and protein powder
- Roasted makhana or chickpeas
6. Dinner – Light and Nutritious
Dinner is usually the lightest meal, keeping digestion easy before bed.
Dinner includes:
- Vegetable soup or lentil soup
- Grilled or stir-fried veggies
- Tofu or egg whites
- Sometimes a small portion of brown rice or millet
7. Hydration & Supplements
Apart from food, Shreyas Iyer’s diet includes:
- At least 3-4 liters of water daily
- Coconut water or electrolyte drinks for hydration
- Vitamin D, Omega-3, and Multivitamin supplements, if needed
Hydration plays a major role in muscle recovery and mental alertness—both essential during long IPL matches.
Cheat Days? Not Really!
According to Nicole, “Shreyas rarely craves cheat meals. If he does, it’s usually something light like sushi or dark chocolate.” His strong food discipline and love for fitness help him stay consistent, even when others might give in.
This level of commitment sets him apart—not just as a cricketer, but as a role model for fitness-focused youth in India.
Fitness Goes Beyond Food
Nutrition is just one part of the puzzle. Shreyas follows a strict fitness and training schedule, which includes:
- Weight training for strength
- Agility drills for speed and reflexes
- Cardio sessions for endurance
- Yoga and stretching for flexibility
His balanced approach to training, food, rest, and recovery makes him a complete athlete.
Why Shreyas Iyer’s Diet Matters for Fans
Today, fans don’t just want to know how many sixes a player hits—they’re also curious about their fitness, diet, and lifestyle. Shreyas Iyer’s clean eating habits inspire young cricketers, gym-goers, and fitness lovers across the country.
Some takeaways from his diet for everyday people:
- Eat local, seasonal, and fresh
- Focus on balance, not extremes
- Hydrate well and stay active
- Avoid sugar, deep-fried, and processed foods
- Be consistent, not perfect
Final Thoughts: Discipline Makes the Difference
Shreyas Iyer is not just a stylish batsman—he’s also a symbol of modern athletic discipline. His nutritionist Nicole’s remark, “Rarely have I heard him want to cheat,” speaks volumes about his mindset.
By combining the right food, the right training, and the right attitude, Shreyas continues to rise as one of India’s fittest cricketers. And his IPL performance proves that clean eating leads to clean hitting!
