Raphaël Varane, the standout defender for Manchester United, maintains a rigorous routine both inside and outside the gym. Apart from his regular workouts, Varane enjoys activities like swimming, hiking, skateboarding, weight training, basketball, snow skiing, snowboarding, dancing, and more to keep his body in top shape.
Raphaël Varane’s Diet Plan:
Varane follows the Five Meals Diet Plan, which recommends eating small meals every two to three hours. His daily meals include:
Morning Meal: Six whole boiled eggs and two slices of bread.Mid-morning Snack: A beverage replacement flavored with bananas and nuts.Lunch: Roasted potatoes, vegetables, and chicken breasts.Evening Snack: Similar to his breakfast.Dinner: Brown rice with lean meat and plenty of green vegetables.Before Bed: Eggs, protein drinks, or paneer.
Varane only consumes carbohydrates after 6 p.m. to keep his energy levels in check.
Raphaël Varane’s Workout Plan:
To stay in peak condition, Varane incorporates a mix of strength training and cardio:
Warm-up: 20 minutes of stationary cycling.4 sets of sitting dip machine exercises (8-12 reps).4 sets of cable press downs (12 reps with a bar or rope).4 sets of hammer strength chest presses (7-11 reps).4 sets of hammer strength lateral pull-downs (13 reps, reducing to 8 reps in the last set).4 sets of hanging leg raises (20 reps).4 sets of decline sit-ups (20 reps).4 sets of one-arm dumbbell rows (7-11 reps).4 sets of low back extensions (10 reps).
