Serena Williams, a name synonymous with tennis greatness, boasts an impressive 39 Grand Slam titles, solidifying her status as one of the most decorated athletes of all time. Achieving GOAT status demands relentless training, a dedicated team, top-notch gear, and, crucially, a well-structured diet. Williams views food as fuel, adhering to the philosophy of "eat to live, don't live to eat." This approach prioritizes a healthy lifestyle centered around plant-based foods, allowing her to see food as a complement to her life, not its entirety.
Serena's Food Philosophy: Eat to Live
Serena Williams approaches her diet with the mindset of "eat to live," prioritizing nutritious foods that fuel her body and support her demanding training schedule. This philosophy allows her to maintain a healthy lifestyle and see food as a source of energy, rather than the main focus of her life.
"My philosophy is eat to live. Don't live to eat," she tells Women's Health during a Nintendo gaming event. "I want to have a healthy lifestyle and, so you know, [I'm eating] a lot of greens and mostly plant-based lately, just super healthy stuff." She says that this philosophy allows her to see food as a complement, and not her entire life. "You need it to survive. And [that's] very hard to live by, cause I definitely love to snack, but this is what I want. These are my goals."
Serena's commitment to a plant-based diet isn't just a passing fad. It's a conscious choice to prioritize her health and well-being, both on and off the court. This dedication to healthy eating is a testament to her disciplined approach to all aspects of her life.
A Glimpse into Serena's Daily Menu
While Serena has access to prepared meals, she also enjoys cooking when time permits. Her daily menu offers a glimpse into her dietary habits:
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Breakfast: Skipping or Plant-Based
Serena isn't much of a breakfast person, often skipping it due to her busy schedule. "I often don't make breakfast because I just forget or I'm running around getting Olympia ready," she says. "And then I go work out." She prefers to eat when she's hungry, which is usually later in the day. When she does eat breakfast, she sticks to a plant-based diet, although she occasionally includes eggs. "When I roll out of bed [in the morning], I'm just not hungry."
Lunch: Greens and Protein Power
Her midday meal typically consists of greens and a source of protein. "I had a bean burger the other day today. [Before our interview], I had a gluten-free bean burrito," Serena says. However, she avoids beef and avocados, as she's never been fond of them.
Dinner: Variety and Inspiration
Dinner varies depending on her and her family's preferences. She enjoys Taco Tuesdays and finds meal-planning inspiration on social media. "I get inspired by what I see on Instagram," she says, "and I love making it." She's skilled at making chia seed pudding, chocolate cake, and rainbow cake.
Pre-Game Fuel: Carb-Loading
Before matches, Serena focuses on carb-loading with foods like rice or pasta. "The only time I eat pasta is when I'm playing/training. Usually, you'll never see me eating pasta otherwise. 'Cause I feel like I've had to eat it so much in my career. It's just like, I never want to see pasta again," she says jokingly. She prefers to eat lots of greens, fruit, a few carbs, and some protein before her match. "I usually like to have lots of greens before my match and then fruit actually, and a little carbs and some sort of a protein. So I try to knock them [her food groups] all out in one."
Snacks: Moon Pies and More
Serena admits to loving snacks, particularly Moon Pies. "I love moon pies. If "Moon Pie" sponsored me, I'd be bigger than any house on this planet! I love the originals: banana, chocolate, or vanilla." However, she refrains from snacking while playing video games to maintain focus.
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The On-and-Off Vegan Journey
Serena has been an "on-and-off vegan" for years, initially adopting the diet to support her sister Venus, who was diagnosed with Sjogren's syndrome. She found that a plant-based diet boosted her energy levels and made her feel healthier. "I remember thinking, ‘I can’t bring all this bad food into the house,’ so I changed my diet as well. I realized that I didn’t feel weaker, I didn’t feel like (my body) was missing something, and I actually had a lot of energy,” she told Essence in 2022.
During her vegan periods, she emphasizes nuts, beans, lentils, and sprouted quinoa to ensure she gets all the necessary nutrients.
Embracing a Plant-Based Diet
Serena's journey with veganism began as a supportive gesture for her sister, Venus, who was diagnosed with Sjogren's syndrome. However, it quickly evolved into a personal commitment to health and well-being. She found that a plant-based diet not only provided her with sustained energy but also improved her overall physical condition.
"I was vegan for about six years and it was great. Now, I’m trying it out again because I really want to be healthy. And to be healthy, I need to eat healthy. When I don't eat healthy, I just feel terrible-to be honest, I feel like I almost have pain. So now, I eat vegan about six days out of the week. And then if I want, like, some eggs or something, I do that on the seventh day," she explained to Vogue.
This flexible approach to veganism allows her to enjoy the benefits of a plant-based diet while still indulging in occasional treats. It's a balanced approach that prioritizes long-term health and sustainability.
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Serena's Fitness Regime
Beyond her diet, Serena maintains a rigorous fitness routine that includes cardio, HIIT workouts, stretching, and strength training. She enjoys running, Peloton bike rides, and dancing. She also emphasizes the importance of listening to her body and taking breaks when needed.
"My at-home fitness routine right now is just a lot of cardio. I do HIIT workouts (high-intensity interval training), a little stretching, a little strength training, but mostly cardio training," she told Vogue in 2022. She's also a fan of the Tonal home gym system. "I do the cardio exercises on Tonal, which is really helpful for me just to get my body back and used to calisthenics. I don’t necessarily want a trainer in my room or in the gym with me, so just having the Tonal trainers is a relief. It’s just something different from what I’ve been doing for the past 20-plus years, and it’s refreshing."
Serena's fitness routine is a testament to her dedication to maintaining peak physical condition. It's a combination of intense workouts and mindful recovery, ensuring that she's always ready to compete at the highest level.
Pregnancy and Fitness
Even during her pregnancies, Serena remained committed to staying active. She modified her workouts and listened to her body, demonstrating that fitness can be maintained safely during pregnancy with proper guidance.
In 2023, she shared one of her pregnancy workouts on YouTube and admitted that it’s “very difficult” to stay in shape while you’re expecting a child. “I learned that when you’re pregnant, you burn so many calories as much as a triathlon athlete. So I’m trying to take advantage of that and continue to burn those calories,” she said.
After giving birth, she allowed herself time to recover and gradually rebuild her strength. Her approach to postpartum fitness emphasizes patience, self-love, and a focus on overall well-being.
Lessons from a Champion
Serena Williams' journey offers valuable lessons for anyone seeking to improve their health and fitness. Her emphasis on mindful eating, regular exercise, and self-care provides a holistic approach to well-being.
Listen to your body
Serena emphasizes the importance of listening to your body and adjusting your routine as needed. "I definitely listen to my body," she told Vogue in 2022. This means taking breaks when you're tired, modifying workouts when you're injured, and eating foods that make you feel good.
Find what works for you
Serena's diet and fitness routine are tailored to her individual needs and preferences. She encourages others to experiment and find what works best for them. This might mean trying different types of workouts, experimenting with different diets, or finding a workout buddy to stay motivated.
Be consistent
Consistency is key to achieving any fitness goal. Serena emphasizes the importance of making exercise a regular part of your routine, even if it's just for a few minutes each day.
Don't be afraid to indulge
Serena allows herself to indulge in treats occasionally, demonstrating that it's possible to maintain a healthy lifestyle without depriving yourself. This approach promotes a balanced and sustainable relationship with food.
Focus on self-love
Serena emphasizes the importance of self-love and body positivity. She encourages others to embrace their bodies and focus on what they can do, rather than what they look like.