How does Virat Kohli get protein on his plant-based diet?

December 4, 2025 •

3 min read

In 2018, Virat Kohli famously transitioned from a non-vegetarian diet to a plant-based one, a shift that raised eyebrows regarding his protein intake. The cricketing icon, known for his peak fitness, relies on a diverse array of plant-based foods, legumes, and specific supplements to fuel his demanding athletic regimen. His dietary evolution proves that high-performance athletes can thrive on a clean, green, protein-rich diet.

Quick Summary

Virat Kohli maintains his high-level athletic performance through a strict, plant-based diet that focuses on consuming a variety of plant-based protein sources, from lentils and legumes to quinoa and tofu. He complements his food intake with specialized plant-based protein powders and nuts to ensure all his macronutrient needs are met. This mindful and strategic nutritional plan supports his strenuous workout routine and recovery.

Key Points

Plant-Based Transition: Since 2018, Virat Kohli has followed a strict plant-based diet for enhanced energy, better digestion, and quicker recovery.
Diverse Protein Sources: His protein comes from lentils, legumes, quinoa, tofu, and soy, ensuring a complete amino acid profile.
Supplemental Support: He incorporates plant-based protein powders and nuts to meet the high protein demands of an elite athlete.
Disciplined Eating: Kohli emphasizes mindful eating, favoring boiled or steamed foods with minimal spices to prioritize performance and digestion.
Nutrient Timing: His meals and snacks are strategically timed to support his strenuous workout routine and recovery periods.
Performance-Driven Choices: His dietary decisions are rooted in performance science, focusing on fuel efficiency rather than just taste.

Virat Kohli’s Plant-Powered Approach to Protein

For a top-tier athlete like Virat Kohli, protein intake is non-negotiable for muscle repair, growth, and sustained energy. His successful switch to a plant-based diet demonstrates a sophisticated understanding of nutrition, moving beyond traditional animal products. Instead of relying on meat and dairy, he incorporates a wide spectrum of plant-based protein sources to meet his body's needs.

Core Plant-Based Protein Sources

Kohli's diet is rich in staples common in many vegan plans, focusing on nutrient-dense, whole foods. These sources provide not only protein but also essential vitamins, minerals, and fiber critical for an athlete's health.

Lentils and Legumes: A cornerstone of his diet, these include dals, chickpeas, and rajma (kidney beans). These are excellent sources of protein, fiber, and iron.
Quinoa: A complete protein, quinoa provides all nine essential amino acids, making it a powerful addition to his meals.
Tofu: Made from soybeans, tofu offers a versatile and complete protein source, which he incorporates into various dishes.
Nuts and Seeds: Almonds, chia seeds, and flaxseeds are regularly consumed for their protein content, healthy fats, and omega-3 fatty acids.
Soy-Based Products: Sources like soy chunks and soy milk also contribute significantly to his protein intake.

Supplementing for Peak Performance

Even with a balanced diet, elite athletes often use supplements to ensure optimal nutrient levels. Virat Kohli reportedly uses plant-based protein powders to support his recovery and muscle maintenance, opting for brands that offer clean, plant-powered blends. Herbalife, one of Kohli's sponsors, offers a variety of products for athletes, including protein supplements.

Mindful Eating and Nutrient Timing

Beyond just what he eats, Kohli emphasizes a disciplined eating schedule and method. He reportedly eats boiled and steamed food with minimal spices, focusing on fueling his body rather than satisfying cravings. This mindful approach ensures his body receives clean, easily digestible nutrients, which aids in faster recovery and better energy utilization.

A Comparison of Protein Sources: Plant vs. Animal


Feature	Plant-Based Protein (Kohli's Diet)	Animal-Based Protein (Traditional Athlete Diet)
Source	Lentils, chickpeas, quinoa, tofu, nuts, seeds, soy	Chicken, eggs, fish, red meat, whey protein
Complete Protein	Most individual plant sources are incomplete, requiring a diverse range of foods to get all essential amino acids (e.g., quinoa is complete)	Most animal sources are complete proteins, containing all nine essential amino acids
Fiber Content	Generally very high in fiber, aiding digestion and gut health	Contains no dietary fiber
Saturated Fat	Generally low in saturated fat	Often contains higher levels of saturated fat
Recovery	Supports recovery with anti-inflammatory compounds and antioxidants found in whole foods	Supports muscle repair and recovery effectively
Nutrient Density	Rich in micronutrients, antioxidants, and phytochemicals	Rich in iron, B12, and other specific nutrients, but can lack the broader phytochemical benefits

Sample Daily Protein Intake

Kohli's disciplined approach extends to his daily menu. His routine ensures a consistent supply of protein throughout the day.

Breakfast: Often includes a mix of nuts, fruits, and possibly a smoothie with plant-based protein powder.
Lunch: A balanced meal with lentils (dal), rice or quinoa, and boiled or steamed vegetables, like spinach or asparagus.
Dinner: Similar to lunch, focusing on a mix of lentils, vegetables, and sometimes tofu. He avoids heavy curries, preferring a simpler preparation.
Snacks: Small meals or snacks throughout the day, such as salads, ensure a steady nutrient supply.

The Importance of Macronutrient Balance

Kohli's team understands that protein is only one part of the equation. His diet also balances carbohydrates for energy and healthy fats for hormone regulation and overall health. The focus is on complex carbohydrates and healthy fat sources like those found in nuts and avocados.

Conclusion: The Secret to High-Performance Plant-Powered Fuel

By strategically combining a variety of whole, plant-based foods, Virat Kohli proves that exceptional athletic performance is achievable without meat or dairy. His journey from a traditional non-vegetarian diet to a clean, green, plant-powered one showcases the power of mindful eating and disciplined nutrition. His protein comes from a deliberate mix of legumes, grains, tofu, nuts, and supplements, all carefully timed to support his rigorous training and recovery needs. This approach sets a new benchmark for athletic fitness in cricket and beyond, inspiring many to re-evaluate their protein sources.

Frequently Asked Questions

Virat Kohli primarily gets his protein from a variety of plant-based foods, including lentils, legumes (like chickpeas and rajma), quinoa, tofu, and soy products.

Yes, to support his demanding athletic regimen, Virat Kohli reportedly uses plant-based protein powders, opting for clean blends derived from sources like peas, brown rice, and hemp.

Kohli switched to a plant-based diet in 2018 for health and performance benefits. He noted increased energy, better digestion, and improved recovery after matches.

Quinoa is a key complete protein source in Virat Kohli's diet, as it contains all nine essential amino acids needed for muscle repair and growth.

No, as part of his strict plant-based diet, Virat Kohli has eliminated all dairy products, as well as meat, from his meals.

A typical protein-rich meal for Virat Kohli might consist of a lentil-based dish (dal), quinoa or rice, and steamed vegetables. He prefers simple, boiled preparations.

Virat Kohli incorporates healthy fats into his diet through nuts and seeds, such as almonds, chia seeds, and flaxseeds, which also provide additional protein.