What is the source of protein in Virat Kohli's diet?

December 16, 2025 •

3 min read

Since 2018, Virat Kohli has followed a high-protein, plant-based diet, eliminating meat and most dairy. This shift, inspired partly by Novak Djokovic, was motivated by health concerns and a desire for peak athletic performance. The primary source of protein in Virat Kohli's diet comes from a variety of plant-based foods, which support his intense training regimen and recovery.

Quick Summary

Virat Kohli, a top athlete, powers his performance with a high-protein, plant-based diet consisting of lentils, legumes, tofu, and quinoa, along with nutritional supplements. He avoids meat, processed foods, and added sugars for better digestion, reduced inflammation, and sustained energy.

Key Points

Plant-Based Protein: Virat Kohli's primary protein sources are plant-based, such as lentils, legumes, tofu, and quinoa, adopted since transitioning to a vegan diet.
Performance-Focused Shift: His dietary change was triggered by health concerns like high acidity and was aimed at improving fitness, stamina, and recovery.
Diverse Food Sources: In addition to core staples, he consumes protein from nuts, seeds, and certain vegetables like spinach.
Supplements: To ensure all nutritional bases are covered, Kohli also incorporates plant-based protein powders and supplements.
Clean Eating Philosophy: Kohli avoids heavily processed foods, excess spices, sugar, and unhealthy fats, focusing on minimally seasoned, often steamed or boiled foods.
Mental Discipline: A key part of his success is his mental discipline and consistency, which allows him to stick to his simple, repetitive meal plan.

Virat Kohli's Protein Revolution: A Shift to Plant Power

For an athlete at the top of his game, every dietary decision is critical. For years, the conventional wisdom for building muscle and achieving peak physical fitness involved heavy consumption of animal protein. However, Virat Kohli's dietary journey represents a paradigm shift, proving that elite performance can be fueled entirely by plants. His switch to a high-protein, vegan diet in 2018 has not only improved his health but has also become a source of inspiration for many aspiring athletes.

The Diverse Sources of Plant-Based Protein

So, what is the source of protein in Virat Kohli's diet? The answer lies in a carefully curated selection of whole, plant-based foods that provide all the essential amino acids needed for muscle repair and growth. His protein intake comes from a variety of sources, including:

Legumes and Pulses: Staples like lentils (dal), chickpeas, kidney beans (rajma), and black-eyed peas (lobia) are rich in protein and fiber, providing sustained energy. Kohli, a Punjabi, has expressed his fondness for classic Indian dal and rajma.
Soy Products: Tofu and tempeh are significant sources of high-quality plant protein in his meals. These versatile foods are often pan-grilled with minimal seasoning.
Quinoa: This grain-like seed is a complete protein, meaning it contains all nine essential amino acids. It is a key part of his high-protein meals.
Nuts and Seeds: Almonds, chia seeds, and other mixed nuts and seeds provide a healthy dose of protein, fats, and minerals, often consumed as a snack.
Spinach: A powerhouse of micronutrients, spinach contributes to his overall protein intake and provides essential vitamins and minerals.
Protein Powders: Kohli also utilizes plant-based protein powders to ensure he meets his daily requirements, especially given his high-intensity training.

The Impact of Kohli's Dietary Shift

Kohli's decision to forgo animal protein was driven by his body's needs. Health issues like high acidity and uric acid levels pushed him to seek a cleaner, less inflammatory diet. The results were transformative, with Kohli reporting improved stamina, better digestion, and reduced inflammation—all critical factors for a professional athlete. His diet is centered on simplicity and performance, proving that food can be fuel without sacrificing taste. He often eats steamed or boiled food with minimal seasoning, prioritizing nutrient absorption and digestive health.

A Comparison: Plant-Based vs. Whey Protein

For athletes, the choice of protein is often a major debate. While whey protein is known for its rapid absorption, Kohli has opted for the long-term benefits of plant-based protein. The table below highlights some key differences between these protein sources in the context of an elite athlete's diet.


Feature	Plant-Based Protein (like Kohli's)	Whey Protein
Digestion	Gentler on the digestive system, minimizing bloating and discomfort.	Rapidly absorbed, but can cause digestive issues for those sensitive to lactose.
Processing	Generally less processed, focusing on whole food sources like lentils and tofu.	Often highly processed to isolate protein, which removes other nutrients.
Inflammation	Anti-inflammatory due to high antioxidant and phytonutrient content.	Can potentially increase inflammation in some individuals.
Additional Nutrients	Provides a variety of extra benefits, including fiber, vitamins, and minerals.	Primarily focuses on delivering protein and may require additional supplementation for a complete nutrient profile.
Recovery	Supports long-term recovery and minimizes digestive stress.	Provides quick muscle repair after workouts, but without the anti-inflammatory benefits of plant protein.

Mindful Eating and Consistency

Beyond the food choices themselves, Kohli's approach is defined by consistency and mindful eating. He has stated that he can eat the same simple meals for months on end without complaint. This disciplined mindset allows him to avoid temptation and maintain his strict regimen, especially while traveling. This repetition and focus on fuel over flavor is a key part of his success. He also emphasizes hydration, drinking ample water and green tea throughout the day.

Conclusion

In conclusion, the source of protein in Virat Kohli's diet is a powerful and diverse array of plant-based foods, including lentils, legumes, tofu, quinoa, and seeds. His transition to a high-protein vegan diet has been a calculated and successful move to optimize his athletic performance, reduce inflammation, and enhance recovery. Kohli's journey demonstrates that with the right choices and discipline, a plant-based diet can provide all the necessary building blocks for an elite athlete, reinforcing his status as a role model for fitness and healthy living.

Learn more about the benefits of plant-based diets for athletes

Frequently Asked Questions

Virat Kohli is vegan. He transitioned from a non-vegetarian diet to a high-protein vegan diet in 2018 after experiencing health problems like high acidity.

Kohli consumes a variety of protein-rich legumes and pulses, including lentils (dal), chickpeas, kidney beans (rajma), and black-eyed peas (lobia).

Yes, tofu is a staple in Virat Kohli's diet. He often includes pan-grilled tofu in his meals as a source of high-quality plant-based protein.

Kohli's meals are prepared simply, with most of his food being steamed or boiled. He uses minimal seasoning, typically just salt, pepper, and lime, to maximize nutrient absorption and aid digestion.

He switched for performance enhancement and to address health issues like high acidity and uric acid levels. The diet helps reduce inflammation and improve energy levels.

Yes, Kohli uses plant-based protein powders and supplements to meet his daily protein needs, especially with his demanding athletic training.

Kohli strictly avoids processed foods, sugary snacks, fried foods, and heavy, spicy curries. He also avoids gluten and has significantly reduced his dairy intake.