36 year old Venus Williams is an assassin on the courts. She’s won four Olympic gold medals to date and claimed World No. 1 back in 2002. If you’re wanting to be as shredded as this tennis powerhouse, then you’re in luck. Leading up to her first U.S. Open match, Williams revealed in detail to Cosmopolitan about what she really eats in a day. Get ready for some exceptionally informative insight into a gold-medal-winning athlete’s diet.
Williams is like all of us. Waking up early in the morning, it’s tough to prepare yourself a breakfast. However, as she needs energy for practice, Williams will opt for a “protein smoothie, a green juice, or some sort of fruit.”
If she’s feeling particularly perky in the morning, Williams will whip up an egg-white omelet with tomato and cheese. Williams adds that she usually breaks a sweat first thing in the morning.
Going into her last training session before her first U.S. Open match, Williams wanted a breakfast that could provide as much energy as possible. She had fresh granola with almond milk.
On the morning of her match, she slept in until 10am and went running with her pet dog Harry. I always eat a huge breakfast on match days even though my stomach hates it. “Today, I warmed up some fried rice in my room,” she says.
After an hour and half practicing on the court followed with a gym session involving cardio, Williams will often nip into a vegan spot such as Christopher’s Kitchen in Palm Beach, Florida. She ordered lentils with quinoa and a strawberry milkshake with protein powder on the go.
On Day 2, she went to THe Little Beet with her team and had sweet potatoes, green beans, cabbage and soba noodles.
She says, “Lunch is usually my biggest meal of the day, and today was no different.” On Day 3, Williams had brown rice and beans with grilled shrimp. She adds, “I always crave sweets, so I had a fresh pineapple, orange, and strawberry juice to satisfy my cravings.”
On the day of her first match, she ate sweet potatoes and rice and a pre-mixed energy drink made of organic coconut water and organic pineapple juice.
In between meetings, she snacks on kale chips and green juice. Williams says, ” I find that snacks help me avoid late-afternoon energy lows.”
If she’s snacking at night, she goes for apple mango passionfruit fruit sticks by Nature’s Addict.
When refueling during her hip-hop dance class at Sean’s Dance factory, Williams opts for dates, cashews and water.
On Day 1, Williams said she swung b her dad’s house to have dinner. He’s on a low-sodium diet, so I made him a kale salad with chicken breast, fresh ginger, garlic, pepper, and orange and lemon juice.
On Day 2, she had a quiet dinner in the hotel, “I made a salad of mixed greens, Newman’s Own Caesar dressing, and a diced tomato. I followed it up with plain yogurt and local honey from New York,” she says.
On Day 3, she shared her sister Serena’s dinner of fennel and crab salad with gluten-free porcini penne pasta.
After her 2 hour and 43 minute match, which she won, of course, Williams rode a stationary bike for 10 mins and stretched for half an hour for recovery. “I also refueled and rehydrated with water with electrolyte powder, then ate some more sweet potatoes, rice, and barbecue tofu,” she says. At 9.30pm, she said she often finishes her days with a Caesar salad. On this day, “it just had some mixed greens, tomatoes, and Caesar dressing. Then I spent an hour on the table doing physical therapy to undo all the damage done during the match.”