Ray Lewis Diet and Workout Plan

Ray Lewis Diet

The Ray Lewis diet is all about providing the body with whole foods, drinking plenty of water, and avoiding sweets. He has been a prominent player on the field from 1996 to 2012 and was one of the most feared linebackers in the NFL.

Most people would call Ray’s style of dieting and exercise as being obscure and somewhat old-fashioned. Nonetheless, it’s something that works for him and can work for you as well. If you want to know more about Ray Lewis’s diet and exercise routine, you’ve come to the right place. Keep reading to find out how he nourishes his body and how he trains.

Who is Ray Lewis?

Ray Lewis is a former professional linebacker for the Baltimore Ravens, sports analyst, and entrepreneur. He was one of the most intense players in the NFL and was known for his defensive skills, strength, and intensity. He had been playing in NFL for seventeen years up until 2012 when he retired.

Ray had a prominent career in the NFL as both a rookie and leader. Recently, he was also inaugurated in the Pro Football Hall of Fame. Many also regard him to be the greatest Baltimore Raven and defensive player in football of all time. In 2015 Ray’s autobiography I Feel Like Going On: Life, Game, and Glory, was published.


  • Height: 6’1″ (185.42 cm)
  • Weight: 250 lbs (113.4 kg)
  • Year of birth: 1975
  • 40 yard dash time: 4.58 seconds

Ray Lewis Diet Plan

As someone who played 17 seasons in the NFL, Ray recognized the importance of nutrition. He said, “Your body’s your temple”. In other words, your body is a sacred place that needs to be taken care of. If you drink excess amounts of alcohol, stay up late, and eat junk food, don’t expect your body to perform to the best of its ability.

In addition to this mindset, Ray prefers to cut down on carbs and eat more holistic meals that include vegetables and protein. Fish and eggs are his preferred choices of protein. When Ray is short on time he likes to supplement real foods with protein shakes, or green juices to help recover from his intense training sessions.

Staying Hydrated

Ray will usually drink 1 gallon of water each day, sometimes 2 gallons for more intense training. He knows how important it is to stay hydrated as a professional athlete. The human body is roughly 45-75 percent water. And when you’re wearing heavy football pads and playing in hot weather, you lose water fast. That’s why it’s important to stay hydrated throughout the day.

Drinking enough water also increases energy and improves brain function. Could this have been one of the reasons why Ray was such an unstoppable defensive player? Maybe. But it proves that how he took care of his body positively impacted his performance on the field. Fueling your body with the right food and staying hydrated is one key to being a successful professional athlete.

Cheat Meals

The Ray Lewis diet is far from glamorous. He likes to indulge in a weekly cheat meal, but it’s not the kind of binge you would expect. Even on cheat days, Ray doesn’t stray far from his strict diet, as he will only eat 1-2 slices of thin-crust cheese pizza. Doesn’t sound like much of a cheat day, does it? The truth is that Ray knows an entire day of junk food will negatively impact his performance on the field.

Ray has said that he doesn’t really have a sweet tooth and only eats dessert twice a year – Thanksgiving and Christmas. There has definitely been a level of sacrifice he’s made over the years and it shows. To only eat desert twice a year is unheard of for most people, but Ray isn’t like most people. He ate foods that fueled his body and skipped out on treats that lacked nutritional value.

Ray Lewis Workout Routine

Though the Ray Lewis diet is simple and straightforward, perhaps his workout routine is not. Ray continues to follow an intense workout. However, when he used to play on the field, his workout was quite rigorous. He used to work out six days of the week and have one rest day.

He likes to hit the gym for his workout and carry out muscle-building and strengthening exercises. For his cardio, he likes to jump rope or do some light running exercises. The Pro-bowler puts a lot of hard work and dedication into his training, and it shows. He performs ab and core workouts each day and also makes sure to do enough workouts in the week to train his upper body.

His favorite exercises to do include:

  • Bench press
  • Pushups
  • Squats
  • Bicep curls
  • Crossbody curls
  • Leg raises

Ray Lewis is an NFL legend that had amazing athletic skills. He was incredibly fast and agile for his size, and it showed on the field. The foundation behind Ray’s success could be found in his diet and workout routine. He treated his body like a temple and went through intense training to play an impressive 17 seasons in the NFL.

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