Princess Catherine, the wife of Prince William, is known for her active lifestyle, frequently participating in various sports such as rugby, hockey, sailing, and sprint racing alongside family members and professional athletes. To support this level of activity, the 43-year-old royal follows a diet that is both healthy and balanced.
Her eating habits largely reflect the Mediterranean diet, which emphasizes vegetables, whole grains, legumes, healthy fats like those found in fish—especially salmon—and eggs. Kate also enjoys cooking with her family, favoring meals like roast chicken and spicy vegetable curries.
This diet naturally provides a high protein intake, which is essential for her fitness routine. As a supporter of weight training and high-intensity workouts such as CrossFit, the Princess’s nutritional choices help her build and maintain muscle effectively.
Fitness experts note the importance of protein in muscle development. Nikkita Hope-Brown, a personal trainer and owner of a women’s strength training studio in London, explained that protein acts as the fundamental building blocks for muscle growth, comparing it to bricks in a wall. Without enough protein and consistent strength training, muscle development is limited. Generally, muscle growth requires consuming about 1.5 to 2 grams of protein per kilogram of body weight.
Kate Rowe-Ham, a fitness coach specializing in women’s health, also emphasized that while exercise builds muscle, recovery and muscle transformation happen through proper nutrition. She advised incorporating whole foods rich in fiber, healthy fats, and complex carbohydrates to support workouts and maintain hormonal balance.
Though the Princess’s exact daily meals are private, certain favorites are known to regularly feature in her diet. She reportedly starts her day with a green smoothie made from spinach, kale, blueberries, and matcha, similar to her sister-in-law Meghan Markle. Kate is not strictly vegetarian but often chooses meat-free lunches. Both she and Prince William are said to enjoy sushi, which provides an additional protein source through seafood or tofu.
Overall, Princess Catherine’s diet and fitness approach appear carefully tailored to complement her active lifestyle and maintain her health.
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