HomeChampion's TrainingAthletes Diet PlanCheck Out Indian Cricket's Poster Boy Hardik Pandya's Diet and Fitness Routine
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Check Out Indian Cricket’s Poster Boy Hardik Pandya’s Diet and Fitness Routine

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Indian cricket’s new poster boy Hardik Pandya has everything going for him. He has the captain’s trust. Remember the Asia Cup final where he defended 7 runs in the final over. Bangladesh needed just 2 to win from the final 3 balls and Pandya took two wickets in the next two deliveries. The final ball ended in runout and India won the match by a run.

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A true IPL product Pandya was born in a financially unstable family in Surat, Gujarat. Unable to focus, he left school in the 9th grade. At the age of 20, he made his first-class debut for Baroda and played an important role in lifting the 2013-14 Syed Mushtaq Ali Trophy. He got a call up from Mumbai Indians and it changed his career completely.

He made his India debut against Australia in 2016 and he hasn’t looked back ever since. Today, he is looked at as a genuine all-rounder across formats. The country has huge hopes from the lanky lad as India never had a good all-rounder since Kapil Dev, hence the comparisons.

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Hardik Pandya Workout:

Like almost everyone in the country, Pandya too is inspired by his captain Virat Kohli. In his recent interview, he said, “Virat is far, far ahead of us in fitness and awareness. He sets the tone for younger players. I see him and observe a lot of his patterns. He never misses his training schedule, gym sessions. He has shown us the value of eating on time, training on time and most importantly sleeping on time.”

Before Pandya had access to the gym, he maintained his body by running and sprinting in open grounds. He still uses running as a part of his warm-up along with cardio as his fitness regime. After his body has opened up and he is full of strength and stamina, he proceeds to gymming.

His core exercises are – power weight lifting, leg squats, push ups, pull ups, weighted sit-ups, and crunches.

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Power Weight Lifting:

It improves muscle strength and protects your joints from injury. It also helps in maintaining flexibility and balance.

Leg Squats:

They promote body-wide muscle building by creating an anabolic environment in your body. They work up your quadriceps, hamstrings, calves, abdominal muscles, lower back and your butt too.

Push Ups:

They are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles

Pull Ups:

Pull-ups are very efficient because each and every single pull up work out your biceps, triceps, forearms, wrists, grip strength, lats, shoulders, and your core.

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Weighted Sit Ups:

By using weights to sit-ups, you add extra resistance to the motion in two ways. That is when you sit up and lower your upper body back to the starting position.


The exercise aids in strengthening the core muscles, improving the posture, and increasing the mobility and flexibility of the muscles. When these exercises are performed, the rectus abdominus and the oblique muscles are tightened.

Pandya says fitness has helped him to bowl fast. He says, “Earlier, I used to bowl in the mid-130s (kmph) but now I am bowling above 140.”

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Don’t hide it ???? ?

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Sun soaked! ☀️#supertan #lankandiaries

A post shared by Hardik Pandya (@hardikpandya93) on

Hardik Pandya Workout Videos:

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That Friday feeling ?? Keep on grinding!

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Hardik Pandya Diet:

According to stars unfolded, here is the diet of Indian cricketers:


Fresh juices/Green tea, Raisin, Almonds, Low-fat cheese, Shredded chicken, boiled eggs, lettuce, sliced tomatoes, cucumber.


Soup, Sliced Vegetable Salads, Steamed Rice, Steamed Vegetables, Dal, Low-fat curd.


Vegetable Soup, Vegetable salad, Steamed rice, yellow dal, paneer, chicken.

Pandya’s eating requirements are different than the other players. There is no restriction on Hardik’s food intake, but he chooses to eat healthily. He has however increased his protein intake to help him build a fit muscular body.

Pandya gives away his fitness secrets. He says, “Earlier, I would never follow a strict diet and I hate to admit that I wasn’t very disciplined. But since the last year-and-a-half, my eating, sleeping and workout habits have changed and that has reflected on my game. It starts with my breakfast: I mix my protein, carbs and fibre. Same goes for lunch. For dinner, I don’t eat rice or roti. I just eat a bit of chicken or a protein supplement, which helps me. As a sportsman, you need to cultivate good eating habits and lead a disciplined life. I sleep latest by 10:30 pm, some days even at 9:30 pm. That way, I wake up early and fresh, and diligently go about my workout.”

Maggi is Hardik Pandya’s comfort food. He says, “Maggi is comfort food. I don’t always get the opportunity to eat it nowadays, but I would cook special Maggi for my family too.” Pandya loves his pani-puri and pav bhaji or butter chicken at his favourite Delhi Darbar on certain days or eating Chinese food. But when he’s touring, he misses his mom’s Dal-Chawal and Kadhi-Chawal with its intrinsic Gujarati flavours.

Hardik Pandya Interview:

When asked about him being fitness conscious. He tells Livemint, “I have changed my diet. My captain Virat Kohli tells me that I can eat a lot of things since I have to play in all three formats and my requirements as a player are different from his.”

When asked whether he is a batting allrounder or a bowling allrounder, he says, “A batting allrounder. Batting has always been my priority. Till last year I saw myself as 60% batsman and 40% bowler. But after that, I worked on my bowling and now I focus equally on both.”

People view him as an overconfident chap on which he says, “I back myself. You should be confident enough to go out there and express yourself. I don’t wear any mask. I am like this. But I was not like this four years ago. Back then I did not have the confidence to speak to people. But in the last two years, I have started speaking more confidently and that’s because of WhatsApp. I have always wanted to speak in English. Even if I wasn’t fluent, I’d still speak. People used to make fun of me but I continued to speak. From those kinds of things, I gained confidence.”

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Gaurav Kadam
Gaurav Kadam
Gaurav Kadam is a young sportswriter and journalist who is a huge cricket enthusiast. He is a bibliophile and a movie and American TV series buff, who is completely addicted to Netflix. Gaurav is liberal in thoughts and agnostic in deeds.


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