Updated: 09/07/2013 16:45 | By Hugh Wilson, contributor, MSN Food

Andy Murray’s winning diet revealed

The historic victory was achieved with skill, determination... and sushi


Andy Murray (© Newspix-Rex Features)

So how do you become Britain’s first men’s singles champion in 77 years?

Well, you practise hard, you bulk up and you eat well. Andy Murray’s inspiration and perspiration were backed up with a champion’s diet that has helped transform his physique from puny to punishing in the last few years.

Here’s how he did it.

It’s all about calories

To you and me calorie may be a bit of a dirty word. Most people have to work hard to try to stay under their daily recommended calorie allocation. Murray, on the other hand, works hard to make sure he stays over it. And when we say over it, we really mean it.

It’s been reported that Murray consumes around 6,000 calories a day. To put that into perspective, the average man needs to eat around 2,500 calories a day to stay healthy and maintain weight. Even active men rarely need more than 3,000 calories.

It’s fair to say that Murray is neither average nor active, in the normal sense. His huge calorie intake is balanced by a punishing regime in the gym, on the track and on the court, meaning his body converts carbohydrates into fuel and muscle rather than storing it as fat. At 6ft 3in tall Murray now weighs about 13st 7lb and looks like a muscular powerhouse.

On Bing: how many calories do we need?

Sushi (© ASSOCIATED PRESS)

Like Murray, many athletes swear by sushi

It’s what you eat that counts

But let’s be clear, you can’t eat anything and get a body like Murray’s, even if you train like him. It would be nice to think that this British champion has been fuelled by fish and chips or haggis, but Murray has taken a distinctly Eastern route to success.

More specifically, Murray has gone sushi mad. He often eats around 50 pieces a day and even promised to enjoy a plate after his victory on Sunday.

“Andy's record is about 50 pieces of sushi in one sitting," a spokesman for the Scot has said, adding that Murray loses around 8kg of muscle in a year thanks to matches and training. The mix of protein and carbohydrates in sushi helps to replenish and repair muscle, and the high salt content helps to replace the salt lost through sweating on baking days on Centre Court. 

Nor is Murray the only tennis star to extol the benefits of sushi. “I don't know a single tennis player who doesn't love sushi," Serena Williams has tweeted. The Australian Institute of Sport has recommended sushi for all its athletes.

But it’s not just what you eat, it’s when. Murray tucks into sushi within an hour of finishing a match or training session. That’s the optimum time to eat when you want to repair and build muscle.

On Bing: easy sushi recipes

Peanut butter (© Glow Cuisine-Getty Images)

Peanut butter is a great source of protein

Other foods

But everybody needs variety, and a diet based entirely on sushi would be both nutritionally deficient and numbingly dull. For that reason Murray eats a variety of other foods as well, but rarely strays from a diet focused on fuelling extreme activity and repairing and building muscle.

During Wimbledon 2010, a local sandwich bar claimed Murray had been having two big chicken baguettes for lunch. Chicken is a good source of protein, and more recently it has been reported that on match days Murray loads up on pasta and chicken, often with a tomato sauce, about two hours before playing.

According to Dr Karen Reid, a leading sports nutritionist, the pasta is important. Carbohydrates (like pasta and rice) provide the energy Murray needs. They help to keep blood sugar levels stable. If your blood sugar level dips, you experience a crash that makes it hard for you to concentrate. It’s fair to say that, during Sunday’s final, Murray suffered no such calamity.

Breakfast is too often an ignored meal for many of us, or at best a rushed piece of toast on the way to the bus stop. But breakfast replenishes fuel supplies depleted during the long hours of sleep and gives us energy for the day ahead. Needless to say Murray doesn’t make the mistake of skipping or scrimping on breakfast.

In fact, he breakfasts like a king, scoffing down cereal and “a few” bagels with peanut butter. Again, this isn’t the healthiest of breakfasts for most of us, but for a supreme athlete who will burn off excess calories in hours, it provides a good mix of protein and carbohydrates.

On Bing: high protein foods

Pizza (© James And James-Getty Images)

He is human after all: Murray still enjoys the occasional pizza

Treats and vices

Of course we all need the occasional treat and Murray was once a little too familiar with the local pizza parlour.

No longer. “I don't actually like junk food these days. I used to love it but, apart from the odd pizza, nowadays I'd prefer to go for a nice meal. If I did win on Sunday sushi would definitely feature in there somewhere,” Murray said before the final.

Well, at least he has the odd pizza. He’s also fond of chocolate and celebrated his win at Queen's Club in 2009 - his first major victory on home soil - with curry and beer.

But in general, Murray eats perfectly - for his lifestyle. But this diet advice should come with a warning. While some of these foods are healthy in moderation, the Murray diet is only perfect if you need to consume 6,000 calories a day and you lose 8kg of muscle a year. If you do, great mounds of sushi, pasta and peanut butter may be as crucial to success as a 130mph first serve.

More on Food: foods for a long life

55Comments
08/07/2013 18:48
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The man did great well done ect ect but do we realy want to know what he ate ???? next you will be getting gillian makeith in to tell us what she can find in his Jobbies.         
08/07/2013 20:23
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Andy Murray For First Minister and replace that gormless fat head Alex Salmond.
08/07/2013 21:06
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Do this site really think that anybody wants to know what Murray eats this hysteria for a man who won a tennis match just shows you how shallow this country has become grow up Britain, There are far greater achievements than this by unsung heroes everyday how about a knighthood for all our soldiers in Afghanistan who lay their lives on the line everyday all Murray has done is win a tennis match lets get things into perspective. 
08/07/2013 20:29
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Hi William and Wenger aka LJ Fisherson/Steven Shaw/Someone + 20 other aliases. Not taken the medication tonight? Get to the pharmacy before it closes. You really need help, you sad lonely person.
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His diet seems to me to be based on common sense and a little bit of what you fancy. No one got fat by eating sensible amounts of food, the fattys get there by eating to excess, 12, burgers a day, and four pints of cola.
08/07/2013 21:24
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He may have won Wimbledon, the first man to do so since Fred Perry, but a Knighthood?  Certainly not.  What about the many other celebrities from others sectors in life, who've been around since before Andy was born, they haven't all got a Knighthood for the years of service.  How about Bradley Wiggins winning the Tour de France 2012 - the first ever Brit to do so - he didn't get one.  Give Murray an MBE, OBE or maybe even a CBE - after all, this is only his first Wimbledon win.  They should see how much further his career might pan out.

11/07/2013 08:51
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Hey W..nker W..nker , nice to see that you have a sense of humour albeit that its coming oot o yer ****. Was hoping you would reply as myself and my great SCOTTISH mates are having a laugh at your comments. What an as.hole you are. as for you being english ? dont think so matey, think you have a jewish Grandad and a Scottish granny. Anyway thanks for giving me and my mates a good laugh at your comments, we would gladly split from your sh..hole of a country, to get away from you morris dancing, limey, fat retards will be a pleasure and hope you enjoy your national food ( CURRY ) and good luck with your GERMAN / GREEK royal family who are English eh ????

P.S. Dont forget that 80% of England is full of foreigners who will one day very soon take over your pisshole country.

See ya matey and enjoy wimbledon next year YA DONUT HA-HA-HA-HA-HA-HA-HA

08/07/2013 21:31
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yes andy murray did well but come on sir andy murray I don't think so why not give all the Liverpool team gongs for what they did coming back from certain defete to win the cup for the fifth time and keeping it this is something that cannot be emulated again in the fashion it happened andy murray can win again next year and we hope for many years but because it is the upper crust sport doesn't automaticly warrant a knighthood
09/07/2013 22:48
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Catherine Harley and gary smifffffffff, suppose u 2 are sweaties? y don't someone build a wall at Berwick, and keep all the slurring,ugly skirt wearing turds away from the rest of us? We have enough foreign 5hite in our own country, ENGLAND,not Britain, because I certainly do not want to associate myself with you retards, be it Irish, Welsh and sweaties. So now is the time to split all the so called Great Britain up, and be what u are, I AM ENGLISH, WHITE AND PROUD. So, Scottish peni5 Murray, can go *^"* himself, and so can all you other NON- ENGLISH. This does not apply to any foreign tw4t, who thinks being born here makes them English, because the saying "if a dog was born in  stable, does that make it a horse?" ever been more apt. Have a nice day, just don't do it in my country xxxx
08/07/2013 19:32
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YOU GO A LONG WAY TO FIND ANOTHER HERO LIKE ANDY,WELL DONE.
08/07/2013 23:56
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DONT B PROMOTING EATING ANIMALS!! !SHAME ON YOU SAINSBURYS !SOCIETY GONE MAD !!!CHECK MY SPELLING!

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at least i don't hide behind a silly name ( WENGER wenger )   get a life you silly person ,,,,,,,
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wenger wenger  go stick your fat head up your fat ar-- please Grrrrrrrrrrrrr
08/07/2013 20:24
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any chance of leaving murray off the news now and lets see the real news and whats going on around the world which is more important than a game of bat and ball, go and enjoy the millions mr murray while the other 2 thirds of us struggle to pay our bills and simply survive , did you know foodbanks are rapidly growing around Britain, so why don't you all go and enjoy your strawberrys and cream the majority of us cannot afford them
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I SAW THIS MORNING THAT ,,,,,,HE PUT HIS WINNING DOWN TO IVAN LENDL.....AND THAT GOOD OLD EX WORLD CHAMPION TENNIS PRO  ALEC FERGUSON....THAT CU.T WOULDNT EVEN KNOW WHAT END OF THE RACKET TO HOLD....WHAT ADVICE DID HE TELL HIM THEY DONT HAVE EXTRA TIME IN TENNIS AND A REF TO GET YOU BY ON ON A COURT......ONE THING THEIR BOTH FAMOUS FOR IS BEING SCOTTISH AND ME WANTING THEM BOTH DEAD....NORTH OF ENGLAND NOBODY CARES WHAT THAT DOPEY WAN.ER WINS....SCOTLANDS FAMOUS FOR UGLY WOMEN THATS WHY THE MEN DRINK SO MUCH AND EVERYONE HAS A ROW OF TEETH LIKE A BURNT OUT FUSE BOX...A NATIONAL DISH OF OLD MINCE TIED UP IN A TOW ROPE AS A NATIONAL DISH..THE BLOKES WEAR SKIRTS AND THEY TOSS A LUMP OF WOOD OVER THE COUNTRYSIDE WITH A PREMIER LEAGUE THAT ONLY HAS ONE TEAM ENTERING......
08/07/2013 19:12
08/07/2013 19:07
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dont b promoting eating animals!!!!!!!!!!!
08/07/2013 20:07
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who cares wot the SCOTTISH **** eats. All fortnite its been come on you BRIT, now the **** wins, hes suddenly a SWEATY SOCK. F ed up with all this brit ****e, he is not ENGLISH, so why shout for a bleeding foreigner.
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