Protein, carbs, fiber and healthy fat': Why Hrithik Roshan eats every 3 hours to build muscle, his personal chef reveals

At 52, Hrithik Roshan continues to justify his "Greek God" title, not just through grueling gym sessions, but through a highly calculated approach to nutrition. His personal chef, Shubham Vishwakarma, recently shared an inside look at the actor's lifestyle, revealing that Hrithik’s physique is fueled by "precision and intention." Moving away from extreme fasting trends, Hrithik follows a consistent, high-volume eating plan that prioritizes muscle recovery and steady energy levels.

The actor’s current mantra is "Eat lesser, love better. But make the plate look huge" has sparked a viral interest in "volume eating," where high-fiber, low-calorie vegetables are used to create satisfying, visually abundant meals that support his intense training for upcoming projects like 'War 2' and 'Krrish 4.'

Hrithik Roshan's daily diet and nutrition focus

In an interview with Health Shots, Vishwakarma said Roshan’s food is “clean, balanced, and highly intentional.” He explained that the actor avoids extremes and focuses on long-term health. “His approach to life is thoughtful and disciplined, and that reflects directly in his dietary choices,” he said. “It is not about extremes. It is about sustainability, recovery, and performance.” Meals include lean proteins, seasonal vegetables, complex carbohydrates, healthy fats, and clean flavors. Vishwakarma described grilled proteins, slow-cooked vegetables, light Indian dishes with minimal oil, and nutrient-dense bowls. “The focus is always on digestion, energy, and recovery,” he added. Portions change during training or transformation phases because “precision matters when performance is involved.”

Vishwakarma, 29, who is formally trained in culinary arts with a focus on nutrition, called the recognition a turning point. “It felt deeply validating. When someone like Hrithik sir acknowledges your work publicly, it is not just appreciation, it is recognition of discipline, consistency, and behind-the-scenes effort. I felt grateful and motivated to raise my standards even further,” he said.

Personal Chef Shubham Vishwakarma's journey

As reported by The Indian Express, Vishwakarma is originally from Pratapgarh in Uttar Pradesh, who moved to Mumbai to learn the craft at scale. He worked in professional kitchens, including the Taj, before moving into private setups centered on nutrition. “Over the years, I have gravitated towards performance-driven nutrition rather than just taste,” he said. Cooking for one client is demanding. “You are responsible not just for taste, but for health, performance, confidentiality, and consistency. It is far more intimate and demanding.” He has worked with Roshan since 2021 and travels with him when needed. “Adapting to new kitchens, new ingredients, tight schedules pushes you to be resourceful and calm under pressure,” he said. - polish

Roshan favors simple home-style food done well. His favorites include chole, moong dal, bhindi bhaji, pesto chicken, tandoori chicken, paneer bhurji, rosemary roast chicken, mutton curry, grilled salmon, and pesto pomfret. Vishwakarma keeps his focus clear. “Food is a form of service. When done with sincerity and discipline, it supports excellence.”


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