This is The Diet John Cena Follows to Maintain His Incredible Physique

Why is this diet so beneficial?


It’s well-known in the fitness world that exercising and a healthy diet are equally important. Sadly, not all bodybuilders are willing to do their best not only in the gym, but also in the kitchen. But a certain famous wrestler, actor and reality TV show host John Cena knows if you want to reach and maintain the best shape, you need to follow a healthy diet.

Thanks to his dedication to not only train harder than many other people but also to follow a healthy diet, he developed one of the most incredible physiques in professional wrestling history.


But when Cena was 12 years old, he was a skinny teenager who could hardly be called athletic. But in the same year, he started weightlifting, and by the time he graduated, he bulked up to 250 pounds, which is a lot if you think that he was still so young.

He later started competing professionally in bodybuilding championships and achieved great results. At that time, Cena focused his training and diet on building mass, because he wanted to grow even bigger.


But after some time, he decided to become a wrestler and reworked his training and diet so that he could improve his endurance, agility and athleticism. With age, Cena understood he needed to make sure his program would allow him to avoid injuries, because he knew the impact of age on the joints and muscles.

Right now, he divides his workout into different days, and each day concentrates on a particular body part. One of the most important things about Cena’s workout is that from time to time, he makes changes according to how his body changes so that he can maintain the best shape he possibly can.


Cena not only makes changes in his workout but also in his diet so that he can get as many nutrients from the food he eats. At the moment, his diet looks something like this:

  • Breakfast: egg whites, whole eggs, oatmeal with raisins, and a protein bar.
  • Gym supplements: protein bar.
  • Lunch: brown rice, chicken breasts, and vegetables.
  • Snacks: whole wheat pita bread with tuna.
  • Evening: banana and whey protein shake
  • Dinner: brown rice/pasta, salad, vegetables, and grilled chicken/fish.
  • Supplements: casein protein shake.

As you can see, Cena follows a regular bodybuilding diet and eats many meals per day, which allows getting plenty of calories, protein, minerals and vitamins from food. Because of this, he can train intensively and many times per week without harming his health.


He starts his day by getting lots of rich protein from a protein bar, egg whites and whole eggs that make him feel full without making it difficult to train in the morning. Raisins and oatmeal are great due to a high fiber content that makes sure that his microbiota is thriving and toxins are eliminated from the body.

Immediately after working out, Cena restores his energy levels with brown rice, while chicken breasts work as a great protein source that is used to rebuild his muscles after a vigorous workout. After eating lunch, Cena consumes smaller meals that provide him with slow-digesting carbohydrates and protein so he keeps his energy levels high while doing other daily activities.

His last meal of the day is the biggest one, so he chooses products like fish or chicken with brown rice or pasta so his muscles continue to work while he sleeps. Simply put, Cena doesn’t eat any sort of special products, following what is time-tested and works best for a dedicated athlete like him.

See the video about how John Cena trains below:

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