Inside Harry Kane’s diet and fitness regime as the England star vows to follow in Cristiano Ronaldo’s footsteps

WITH two lethal strikes with his trusted right foot, Harry Kane scored his 67th and 68th goals for England against Finland.

The goals reaffirmed his place among the game’s most feared strikers on his 100th appearance for his country.

Before his masterclass in finishing, Kane, 31, revealed his plan is to wear the Three Lions on his chest for as long as possible.

Inspired by Cristiano Ronaldo and Lionel Messi, he is doing everything in his power to make sure his career twilight is as successful as those of his contemporaries.

“I feel in really good shape, both physically and mentally, at a peak in my career,” Kane said.

“Watching other players, [Cristiano] Ronaldo scoring his 901st goal, seeing him compete at 39 years old inspires me to play for as long as possible.

“I love this game, I love representing England – more than anything and I don’t want it to end any time soon.

“For me, personally, now it’s about continuing to improve and being consistent both in an England shirt and at club level.

“I’m hungry for more. I’m determined to keep pushing the boundaries.”

The levels of those boundaries are continuously altered by Kane’s desire, which is supported by a strict diet and fitness regime.

Alongside his personal chef Dan Sargeant, who has crafted him a food plan, the former Tottenham striker is also teetotal.

While when it comes to training, the marksman is always one of the first out for a session.

Diet

Since around 2016, Kane has worked with Sargeant – who counts Conor Benn and Jack Grealish as some of the athletes he helps with their performance goals.

“I think, over the last year or so now, I’ve changed a lot off the pitch with the nutrition side of it,” Kane told the Telegraph in 2017.

“It kind of clicked in my head that a football career is so short. It goes so quickly, you have to make every day count.

“So, I have a chef at home to eat the right food, helping recovery.

“You can’t train as hard as you’d like when you have so many games, so you have to make the little gains elsewhere, like with food. That will help me going into a tournament year, with my body and my recovery.”

He added: “I appreciate good players,.

“Messi and Ronaldo, they’re doing it every week consistently.

“That’s what I aspire to do. It’s good to have the appreciation, but I have to focus on what I want to do.”

Ronaldo, at 39, shows no sign of ageing having scored his 901st career goal against Scotland.

He too follows a strict diet, chowing down on plenty of fish, chicken and salad.

Incredibly, he can eat up to SIX TIMES a day, with braised cod, swordfish and tuna his go-tos.

What’s on the menu?

In a chat with the England Football website, Kane spoke about what he eats and how it transformed his career.

“For breakfast, I vary it. I might have a slice of brown bread, avocado, and a two or three egg omelette with some spinach,” he said.

“Sometimes I have coconut yoghurt with berries, homemade granola and a bit of honey.”

For lunch, Kane divulged: “I love salmon, rice and veg. I will have salad and veg with every meal. I try to get as many nutrients as I can from food. I balance protein and carbs, leaning more towards carbs before a game.

“On lighter training days, I might cut out carbs for a meal and go for protein and veg. The aim is to remain lean but also ensure you aren’t missing out and I have enough energy.”

He concluded he varies lunch and dinner with, more or less, the same meals.

“It’s mostly the same for dinner. I tend to eat fish or chicken, sometimes beef. I eat white fish, and salmon. I vary it for lunch and dinner,” he admitted.

Training

In terms of his training schedule, Kane has said in the past his “happy place” is when he’s practising finishing in sessions.

Of those, he said: “I try and do realistic training where it’s game scenarios, bobbly ball, half a second to swivel and hit, crosses that have been whipped in at fast tempo.

“It helps separate the good players and the top players.”

But under Mauricio Pochettino at Tottenham, the Argentinian’s staff prepared a power programme for the hotshot striker to improve other areas of his game.

As Men’s Health revealed in 2021, that consisted of hamstring, glute and single-leg exercises to enhance his acceleration and pace, as well as core work for strength and stability.

Kane also worked with a sports scientist to work on the mechanics of sprinting, which focused on his arm movement.

Continuously working on himself has made Kane the player he is today.

That dedication separates the wheat from the chaff, so it will be no surprise to see Kane spearheading England’s attack at the World Cup in 2026.

Source: Soccer - thesun.co.uk