Robert Lewandowski: The Diet that Keeps Him at the Top

Robert Lewandowski hasn't stopped scoring goals since he joined Borussia Dortmund in 2010. Learn about the diet that keeps him at the top in this article!
Robert Lewandowski: The Diet that Keeps Him at the Top

Last update: 16 August, 2021

Robert Lewandowski is one of the few footballers who have the ability to compete on equal terms with Lionel Messi and Cristiano Ronaldo.

In fact, the Warsaw-born player has even surpassed the Argentinian and Portuguese stars in recent seasons and ranked as the best in the world when he received FIFA’s Best Player award. To achieve such performance, Lewandowski’s diet was vital.

So, the fact that the Bayern Munich forward has surpassed 40 goals every year since the 2015-16 season is in part due to eating habits that are worth unveiling and analyzing.

What should you know about the diet of Lewandowski, one of the best forwards among the elite?

Keep reading to find out!

Robert Lewandowski’s diet to keep him among the world’s best

We should clarify that the turning point for the Pole came when he signed for on with Bayern Munich in 2014 as a free agent. At that time, Anna Stachurska, his wife since 2013, a nutritionist and karateka, was in charge of the striker’s diet to maximize his performance throughout the Bundesliga campaigns.

However, the person who revealed the changes in Lewandowski’s diet was Thiago Cionek. The former defender told ESPN: “Robert even told me that the big change in his career, when he reached the elite clubs and in the national team, was when he radically changed what he ate”.

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The first meal of the day

Fresh tuna fish.
Tuna’s a source of omega 3 fatty acids. It’s part of the footballer’s diet at the start of the day.

Tuna’s a constant when it comes to the breakfasts of this lanky soccer star. Its contribution of omega 3 fatty acids, different B complex vitamins (B2, B3, B6, B9, and B12), and fat-soluble vitamins make the body’s development optimal and reduce fat. At the same time, it provides benefits for the repair of muscle fibers after strenuous physical activity.

In addition, Robert Lewandowski considers gluten and lactose to be forbidden foods for the first meal of the day. In an interview with Welt am Sonntag in his early days, the forward made the following statement: “When I had cereal and milk for breakfast, I felt a bit sluggish before training.

Other foods that are part of the center forward’s breakfast include the following:

  • Almond milk
  • 100% dark chocolate
  • Coconut milk
  • Vegetables
  • Rice milk
  • Whole grain bread
  • Fruit

Robert Lewandowski’s pre-match diet

Lewandowski’s strict food selection comes from studying the body’s response the day before the match to be in the best possible condition. Therefore, one of the recipes that his personal nutritionist and wife recommend in the plans is red rice.

The ingredients of this dish are the following:

  • Thyme
  • Salt
  • Turmeric
  • Red rice
  • Aniseed
  • Pine nuts
  • Clarified butter
  • Black cumin

After dinner, and according to what the attacker’s former teammate said, dessert is a plate of rice pudding (almond, rice, or coconut). The reason? To accumulate carbohydrates and glucose, which will be essential for the energy requirements of the soccer field.

Robert Lewandowski’s diet on match day

On match day, Lewandowski’s diet prioritizes a large amount of protein. Consequently, among the products, we can mention again are tuna, chicken, almonds, avocados, and pine nuts, to name a few that Anna Stachurska recommends.

That way, he manages to improve his performance during the 90 minutes or more that a match lasts. In addition, the choice of these foods promotes faster repair of small fibrillar breaks that occur in the muscles due to considerable strain.

Recovery phase

Once the physical battle of a soccer match in one of the best leagues in Europe is over, the proper recovery process from food is related to the intake of vegetables and avocado. In that sense, some good options for their additional benefits are broccoli, zucchini, lettuce, carrots, and spinach.

Fresh avocado.
Avocado is another source of healthy fatty acids, so it’s more and more athletes are making it part of their diet.

Discover: Ten Things that Will Motivate You to Follow the Mediterranean Diet

Robert Lewandowski’s diet for training replenishes glycogen

There are several aspects of Lewandowski’s training diet that are fundamental. Stachurska (his nutritionist) emphasizes the importance of glycogen replenishment. This reduces the feeling of fatigue. Therefore, his technique is improved.

How do you get the right glycogen level?

With snacks.

Some of the options she suggests are oatmeal with dates three hours before training. Also, he opts for a salty energy bar or the famous power balls (cocoa, date syrup, dried cranberries, and compacted coconut).

Finally, after training, he drinks cocktails or natural isotonic drinks. For the former, Stachurska’s recipe uses coconut milk combined with fruit as a base. Meanwhile, the isotonic variant includes coconut water, honey, and lemon.

Now you know the details of Lewandowski’s diet that have allowed him to be among the top five in world soccer!

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