John Cena has won over a dozen championships as a professional wrestler in the WWE. Like his colleague, Dwayne “The Rock” Johnson, John Cena places a high priority on eating a healthy diet to help fuel his successes in the ring. That said, he does appear to have trouble maintaining a consistently healthy diet when he’s on the road. Cena is a loyal patron of the Waffle House, McDonald’s, and Outback Steakhouse. While it is indeed possible to eat well while dining out, we’d recommend skipping the drive-thru fast food because even the salads can be loaded with an incredible amount of calories saturated fat.
It appears that overall, John Cena’s diet is on the right track. But his indulgences could use a few healthy food swaps. On Cena’s website, he extols the virtues of waffles with strawberries and maple syrup. In addition to the waffles, he’ll eat a couple of hard-boiled eggs to help build his muscles. Nothing wrong with the eggs, but we’d recommend making the waffles with a mix of buckwheat and other whole grain flours and topping them with applesauce or a whole fruit compote instead of syrup. This would save him a lot of sugar.
One of John Cena’s other favorite breakfasts is a mix of fresh fruit (especially pineapples, peaches, and watermelon) with some healthy granola and plain yogurt. We’d definitely recommend this instead of the waffles.
When John Cena is working to build up his muscle, he typically eats seven meals and snacks a day. For breakfast, he will eat oatmeal with applesauce and raisins, paired with six egg whites and two whole eggs. He’ll eat a protein bar a little later on, followed by two chicken breasts, brown rice, and assorted veggies for lunch. Cena’s fourth meal of the day is usually a whole wheat pita bread stuffed with tuna. We’d recommend tuna packed in water, not oil. John Cena could also add some veggies to that pita, along with avocados for healthy fats.
In the afternoon, Cena might eat a banana to help his muscles recover, along with a whey protein shake. For dinner, he’ll eat either pasta or brown rice, paired with assorted veggies and a salad with either fish or chicken. In the evenings, Cena typically reaches for a casein protein shake and some low-fat cottage cheese.
This bodybuilder’s diet certainly isn’t for everyone. And eating a ton of protein will not help you get John Cena’s arms unless you pair it with intense, regular exercise. The average adult male should get about 56 g of protein daily, while the average adult female should get about 46 g. Or you could calculate your specific protein needs with the formula on this website.
To build his 6’1″ frame up to his usual 240 pounds, John Cena adheres to a strict workout routine. He works different muscle groups on different days. The first day, he’ll work his legs and calves, followed by his chest, arms, shoulders, and back on the subsequent days. Some of Cena’s favorite exercises include the leg press, leg extension, seated calf raise, cable crossover, standing and seated barbell curl, and deadlift, among many others. On his off days, Cena occasionally plays golf.
John Cena Sample Daily Diet Plan
- Breakfast: Oatmeal & applesauce & raisins & eggs
- Snack: Protein bar
- Lunch: Chicken & veggies & brown rice
- Snack: Pita & tuna
- Snack: Banana & protein shake
- Dinner: Pasta & fish & veggies & salad
- Snack: Cottage cheese & protein shake