Ramandeep Singh, a player for the Kolkata Knight Riders in the Indian Premier League (IPL), will celebrate his 28th birthday in April 2025. During a March 22 episode of the podcast Figuring Out With Raj Shamani, he discussed his daily dietary habits, contrasting his nutrition during the peak cricket season with that of the off-season. The cricketer shared that his diet consists of salmon, chicken, and ghee, which are vital for enhancing performance and aiding recovery. Below is an overview of Ramandeep's dietary regimen.

Breakfast Choices of Ramandeep

Ramandeep Singh mentioned in Hindi, “Currently, we are in the peak season. I start my day by adding desi ghee to hot water, along with some ginger, which I then boil. This is the first thing I consume in the morning. After completing some mobility exercises, I have my breakfast, which consists of four egg whites and one whole egg. Additionally, I include either whole grain or multigrain toast and a serving of fruit, such as 200 grams of pineapple or papaya. I also incorporate 250 grams of Greek yoghurt, or occasionally plain curd, along with a spoonful of pure shakkar, which is quite beneficial.”

Ramandeep Singh's lunch and dinner

For both lunch and dinner, the cricketer incorporates chicken breast and salmon into his meals, as they are both outstanding sources of protein vital for muscle development and repair. Additionally, he includes 'desi ghee' (pure ghee) in his nutrition, known for its anti-inflammatory benefits, which may aid in reducing inflammation and enhancing overall well-being.

Ramandeep stated, “At lunch, I consume 250 grams of steamed rice, 150 grams of chicken breast, yellow dal, and a bowl of salad. For my evening snacks, I opt for a scoop of protein with sweet potato or a chicken sandwich, depending on my playing schedule. For dinner, I enjoy salmon accompanied by salad and whatever vegetable dish is prepared—mixed vegetables are my favourite—along with two whole wheat rotis topped with desi ghee.”

As an athlete, Ramandeep fuels his body with the right foods at the right time to optimise performance and recovery. If his diet inspires you, remember to pay attention to your body's nutritional needs and adjust your diet accordingly; work with a dietitian or fitness coach to develop a personalised nutrition plan that meets your unique needs.

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