Megan Rapinoe Workout Routine and Diet Plan

Meghan Rapinoe, born July 5, 1985, is an American professional soccer player out of the National Women’s Soccer League (NWSL) and captain of the OL Reign. She’s also a member of the national team of the United States. She also won gold with the American team at the 2012 London Summer Olympics, the 2015 FIFA Women’s World Cup, the 2019 FIFA Women’s World Cup, and the 2011 FIFA Women’s World Cup where the United States finished second. The team’s captain from 2018 to 2020 was Rapinoe, along with Carli Lloyd and Alex Morgan. The Chicago Red Stars, Philadelphia Independence, and MagicJack were some of her previous stops in Women’s Professional Soccer (WPS), while Olympia Lyon was her first stop in France’s Division 1 Féminine.

Megan Rapinoe

Playing and acting craftily is what makes Rapinoe so internationally recognized. She provided the exact cross Abby Wambach needed to score the equalizer in the 122nd minute of the 2011 FIFA Women’s World Cup quarterfinal match against Brazil, and the Americans eventually won the match on penalties. In 2011, ESPN’s ESPY Awards presented the award for the best play of the year to the last-minute goal. The 2012 London Olympics saw her score three goals and notched four assists to lead the United States to gold. Her goal is the first goal at the Olympic Games that was scored directly from a corner, regardless of gender. The 2019 FIFA Women’s World Cup in France gave her the Golden Boot and Golden Ball awards.

As an advocate for many LGBT organizations, including the Gay, Lesbian & Straight Education Network (GLSEN) and Athlete Ally, Rapinoe represents the LGBT community. As part of its 2013 board of directors awards ceremony, the Los Angeles Gay and Lesbian Center presented her with this award. Among her sponsors are Nike, Procter & Gamble, BodyArmor, Hulu, LUNA Bar, Samsung, and DJO Global, and she has been featured in advertisements for the clothing brand Wildfang, as well as for Nike. Her partners Christen Press, Tobin Heath, and Meghan Klingenberg co-founded the gender-neutral lifestyle brand re-inc in 2019. Raminoe has been named one of Time magazine’s 100 Most Influential People of 2020.

In this article, we will learn everything about what Megan Rapinoe stands for in the Olympics 2020. We have collected all about her workout routine, her diet plan, and some of the supplements that she takes to be a better athlete. Besides we also have enlisted some of the tips and tricks that she follows to keep herself fit.

Megan Rapinoe Statistics

  • Birth Year: 1985
  • Birth Date: July 5
  • Height: in centimeters- 170 cm in meters- 1.70 m in feet inches- 5′ 7”
  • Weight: in kilograms- 55 kg in pounds- 121 lbs
  • Breast: 32 inches
  • Waist: 26 inches
  • Hips: 34 inches
  • Measurements: 32-26-34

Megan Rapinoe Awards and Achievements


  • Division 1 Féminine: 2012–13
  • Coupe de France Féminine: 2012–13
  • UEFA Women’s Champions League runner-up: 2012–13

Reign FC

  • NWSL Shield: 2014, 2015

United States

  • FIFA Women’s World Cup: 2015, 2019; runner-up: 2011
  • Olympic Gold Medal: 2012
  • Algarve Cup: 2011, 2013, 2015
  • CONCACAF Women’s Championship: 2014, 2018
  • SheBelieves Cup: 2018, 2020, 2021
  • Tournament of Nations: 2018
  • CONCACAF Women’s Olympic Qualifying Tournament: 2020


  • Algarve Cup MVP: 2013
  • NWSL Player of the Week: 2013 Week 16, 2015 Week 1, 2017 Week 11, 2017 Week 14, 2018 Week 1, 2018 Week 7
  • NWSL Second XI: 2013, 2015, 2017, 2019
  • NWSL Best XI: 2018
  • IFFHS World’s Best Woman Playmaker: 2019
  • IFFHS Women’s World Team: 2019
  • The Best FIFA Women’s Player: 2019
  • FIFA Women’s World Cup Golden Ball: 2019
  • FIFA Women’s World Cup Golden Boot: 2019
  • FIFPro World XI: 2019, 2020
  • FIFA Women’s World Cup Final Player of the Match: 2019
  • Ballon d’Or Féminin: 2019
  • IFFHS CONCACAF Woman Team of the Decade 2011–2020

Megan Rapinoe

Megan Rapinoe Daily Routine

Among her responsibilities is as captain of the USA national team (just winning the FIFA Women’s World Cup 2019), and she serves as a captain for the National Women’s Soccer League team, Reign FC. In addition to promoting pay equality in her sport, she is a strong advocate of LGBTQ+ issues. She’s pretty damn cool, that’s for sure. Here’s what she eats so she can stay sharp throughout the day.

7:30 A.M.

Typically, she starts the day with coffee and coconut creamer – about two and a half cups, followed by some kind of espresso in the late afternoon. If it’s artisan cheese, then she fully participates. She avoids almost all dairy products. In her opinion, she eats the same thing every day – two fried eggs (piled on top of each other) with onions and spinach. Sometimes when she is feeling frisky, she will add Sriracha to her food.

Megan Rapinoe

10:30 A.M.

During training, she usually eats a Luna bar or Clif bar to stay fueled. As a connoisseur of bars, she has tasted so many! A couple of her favorites are the mint chocolate chip and the chocolate, nut butter, and banana. Additionally, she will drink a low-calorie sports drink called Body Armor Lyte that will give her a little boost.

1:30 P.M.

She eats a sandwich or salad nearly every day because the team provides its own lunch. There’s nothing better than having a sandwich with pesto chicken and spinach, but she’ll be happy with just plain chicken with lettuce if that’s what’s available – whatever they can get. Not every meal can be the best one you’ve ever had! Additionally, she makes sure to drink lots of water throughout the day.

4:00 P.M.

She loves Pressed Juicery’s frozen treats — they mix dates, almonds, and juice and turn it into a creamy, fro-yo-like snack. The toppings that she’ll add to her dessert are cacao drizzle, fresh fruit, almond butter, and sliced almonds.

7:00 P.M.

Together with her girlfriend, she cooks at home almost every night (even though Seattle offers a lot of amazing restaurants). You will almost always find lean protein (like chicken thighs) and vegetables on the menu. They love Greek bison burgers. You can’t believe how amazing they are. She makes her patties from ground bison, an egg, fresh oregano, salt, pepper, and garlic. She’ll serve her burger with butter lettuce on a bun and a Greek salad with lemon dressing on the side (bell peppers, cucumbers, red onion, and kalamata olives). It’s this garlic sauce that Whole Foods sell that’s made only of garlic and olive oil. It’s good—they use it on everything.

In the followings section, we would learn about her workout routine during the Olympics. She does a lot of workout routines which we will follow and check out some of her overall body workouts.

Megan Rapinoe

Megan Rapinoe Workout Routine

When it comes to training for her sport of choice, Megan’s days can be quite active.  As an ideal-typical day, she tries to get up a bit earlier when she is home. Approximately 7:35 and 8:35 [a.m.]. Her morning routine begins with a good breakfast and then she spends some time relaxing. That is the time she likes to spend with her. Since she is a “morning workout” person, soon after 11 a.m. she gets to work out. When She does it then, she won’t have to think about it for the rest of the day, so she likes to do it when I wake up in the morning. Her afternoon might include a photo shoot, after which she will have a good lunch, run a few errands. In other words, she makes sure that she does my “real job.”.

Alex Morgan

Her day ends with a relaxed evening. She washes her face, brushes her teeth. Typically, she stretches before bed as well. Getting out the aches and pains from the day helps her sleep better, and it calms her down. Mental and emotional wellbeing, as well as physical well-being, are essential components of self-care. Her career is especially challenging as she gets older.

Her favorite thing to do before bed is to read. She falls asleep when she hears it. The reason she has a hard time reading is that she falls asleep during the process. Ronan Farrow’s Catch and Kill was her last book to be read

 It can be said that she has two spheres of workouts-the ones she likes and the others she likes to do. She says, “There are definitely parts I don’t like. [My workout is] a combination between cardio, strength training, and on-field work. It’s a balance of all of those three. When I’m in my club team environment, it’s more soccer. When I’m away from that, I focus more in the gym on strength work. I try to build that base. A lot of Pilates, interval cardio work when I’m in the gym, too.”

What is the one part of her workout that she finds the most challenging? How does she push through it?  The intervals that run for longer than three minutes are terrible. This is like running as fast as possible as long as you can. That’s terrible! Running them on a treadmill may be better accomplished by doing three-minute intervals for 40 minutes. You have a lot to learn from those. She decides to push on: Just get through the rest. It’ll only take a few minutes.

 In general, she attempts to remember: This part is tough, but the worst thing would be to go into battle unprepared. Unless you’re prepared to go out there and expose yourself, you’re on your own. Despite your best efforts, you cannot accomplish what you want. The danger isn’t as great as it used to be. As productive or as efficient. She thinks that rather than feel that way on the field when she is struggling or does not feel motivated, it is better to be hurt now than to feel that way then.

Megan Rapinoe

As part of her workout routine, music provides her with the kind of pump that is essential for any regimen. She enjoys podcasts. Among Megan’s many podcasts are The Wilderness and Pod Save America, as well as Serial. Her workouts weren’t kept from being distracted by the music, so she started listening to podcasts. As she grew antsy, she found herself getting restless. Nonetheless, this gets her into the right flow, which stimulates both her mind and her body. When she works out, she feels that she can multitask better, get more information, and understand it better. Additionally, it’s time for her to keep herself informed, and she makes sure that happens.

She also takes an intra-workout which replenishes the fluids she’s lost during the workout. Nutrition is something she spends a lot of time thinking about. To achieve the best results on the field, she insists on only eating and drinking the right things for her body. The relationship between her and BODYARMOR is excellent. It helps her stay hydrated, which is crucial. Strawberry banana flavors are her favorite.

Her workout routine is one of the things she does to keep herself from stress and other mental disorders. Doing everything you can off the field to create a situation that leaves you not having to think when you step onto the field is her whole philosophy. It’s just a matter of playing, and your body’s ready for it. It is time to prepare your mind. To play with your full arsenal, you need to use your whole self. The week before a major championship is like adding a sprinkle of parsley to a dish, Rapinoe says in an interview. The last little touches, which make you strong or fit, are the few things you need to finish off your fitness or strength, but for the most part, you are ready and just taking care of yourself in general.

Megan Rapinoe

“Over the years I have really figured out what works for me,” Rapinoe says. “It’s not about what anyone else is doing. I can’t worry about whether I am doing everything that another player is doing, which can be hard sometimes. I have to trust my training and know my body and figure out what will get the best out of me.”

His girlfriend is always there to take care of what she needs and provide her with helpful insight to monitor her progress, whether it is on her plate, in a weight room, or on the pitch. Having worked with Dawn allows Rapinoe to incorporate nutrition and training into a single focus, which she says opens up a wide range of possibilities for players. “I’ve had to learn how to listen to my body over the years and figure out how it all works together,” she says. “I’m not invincible so focusing on training my whole body and injury prevention have been extremely important.”

Despite not following any special routine or formula in her training – she said she wants to leave her defining style for the field – Rapinoe nevertheless believes that the task at hand demands certain training. “Being a winger or a wide mid, I have to run continuously for 90 minutes, which not only takes endurance but also strength in my legs to be able to be explosive for 90 minutes,” Rapinoe says. “I think weight training has really allowed me to sustain for those 90 minutes.”

Following an ACL rupture early on in her career, Rapinoe has made injury prevention a priority. The brand’s fitness bands help her with leg strengthening exercises, even outside the weight room, and the massage bar and barrel roller are “staples in my recovery routine,” she says.

​When she’s at home, she isn’t able to do everything she does when she’s with the national team, she explains. As a result, she has developed and mastered her own set of exercise routines that help her stay injury-free on the go. However, while staying fit and strong is an important factor, Rapinoe wants to make sure her skills remain sharp as well. The training she does for soccer camp is always different, since she spends so much time at soccer camps. The Quickster Soccer Trainer is another one of Rapinoe’s SKLZ tools, and it is a device that has a net on two sides.

She uses a longer net on one side for first touches, passing, and receiving, while a smaller, shorter net is used for volleys and half-volleys with her instep and laces. Since her earliest days in the field, Rapinoe says the way she trains has evolved. In addition to training on the road and at home with ease, Rapinoe’s training tools also make it easier to maintain a healthy and injury-free body. Rapinoe has focused on what she understands and what is meaningful to her. When expressing her wishes, she says, 

I have a love/hate relationship with working out, to be honest. Obviously, I have to do it for my job. I find that classes are really good, whether that’s like a Flywheel, or a group situation —boot camps or whatever. Someone is telling you what to do, so that’s nice and you can take the thinking out of it. You have the group to motivate you and it’s just more fun. It can be grinding to try to motivate yourself all the time.

Megan Rapinoe

As well as physical recovery, whether you’re training during a pandemic or in preparation for a high-stakes Olympics that might or might not happen is also important.“It’s really nice to kind of calm down after a long day and just take a little time for yourself, mentally and emotionally,” she says. “I know for myself, and I can imagine for everyone else during this time throughout the pandemic, it’s been really draining, and I think 2021 has been in ways even more difficult than 2020, cause we’re kind of trying to get back to normal and do all the normal things, but nothing is normal. So to be able to just take my mind out of that and relax for a little bit is really important.”

To decrease stress and prioritize recovery, Rapinoe has a few go-to self-care plans. “My sister actually started a CBD company that I’ve invested in out of Portland called Mendi. They have these amazing CBD bath salts with lavender and eucalyptus – I’m definitely a bath person. Being in the water, I think, is the best thing that you can do for your body probably outside of sleeping,” she says. “Sleep, of course, is the most important thing. I try to get as much sleep as possible and I use CBD for sleep as well. So those two things are sort of the foundation of my recovery strategy.”

Training amidst Paandemic for Olympics 2020

It’s physically, mentally, and emotionally exhausting to train for the Olympics, even without a global pandemic raging. In addition, social isolation threw everything into disarray. In Rapinoe’s case, the hardest part is being without a means of expressing herself outside of soccer. “I love playing soccer, but I don’t need to be thinking about it 24/7. I like to think about it maybe 4/6,” she says, laughing. “To not be able to have my family come around all the time, or to go see them…that’s [been] difficult.” Due to the absence of most normal social activities, they haven’t been able to distract themselves from the anxiety of waiting for results or the general uneasiness of competing in an ongoing pandemic. There is no doubt that this Olympic year has been unusually stressful-and that goes without saying.

Players and opponents of the USWNT will experience grueling conditions once they reach Tokyo. There will be just 17 days between the two teams who make the final before they play six matches in the oppressive heat. The summers in Japan are notoriously cruel, and climate change has only made them worse; as Rapinoe put it, “It’s going to be damn near a thousand degrees with like, a thousand-percent humidity.” She’s barely exaggerating.

The heat, humidity, and sweat in Tokyo will increase the chances of dehydration, which is a productivity killer. Every single time they train or play, athletes must replace the electrolytes and water lost due to sweat. “It’s not like you’re going to lose all your water weight in one game,” Rapinoe explains, “but if you’re losing 3% after every game [for 6 games in a row], that obviously adds up.” That’s why Rapinoe regularly incorporates BODYARMOR LYTE as part of her training routine (she is also a partner with the brand).

Moreover, the nature of competition remains a mystery. “You’re trying to do all of these things while not being in the exact environment you’re gonna be in….It’s like a fact-finding mission all the time,” Rapinoe says. USWNT players have been practicing in heat-adapted rooms to familiarize themselves with the conditions. Aside from Houston and Austin, playing international friendlies at those cities during June or July is a piece of cake when compared with Tokyo next year, at least in terms of heat and humidity.

Although a lot of things are going on off the field, Rapinoe tells SELF that the day-to-day realities of training haven’t actually changed much. Due to soccer being an outdoor sport, some COVID-safe training has been possible for the most part this past year. Since she and the vast majority of her team members have all been vaccinated, performing drills on the pitch and working out in the gym feels normal to her. “We’re in a global pandemic,” she says. “We’re fortunate to even be going to the Olympics….It’s a little bit different [this time], but that’s the way it is, and I think everyone has done an amazing job to adapt and just do the best that we can.”

There can never be any other choice for Rapinoe than to win. “We want to continue to be the best team in the world. We want to continue to win championships. We want to continue our off-field platform—and we know very well that those things are intrinsically tied,” she tells in an interview. “But ultimately, it’s like, winning is awesome. Losing sucks.”

In the next section, we will check out some of the workout tips and tricks that Megan Rapinoe shares with the fans and followers who look towards her to be inspired. Besides this, she makes sure to follows the exact tips in her own workout schedule to ace up her workouts every single time.

Megan Rapinoe Workout Tips and Tricks

This section is all about the tips and tricks which one can employ to be a better player at their sport. Megan Rapinoe specifically plays better for this sport because of all these tips that she takes into consideration in her general daily life routine. So, read ahead to know all about it.

“Typically, in sports, the mentality is always ‘go longer, play harder, but the flip side of that is getting as much rest as you can,” says Rapinoe. “I feel like recovery is more important than all of the training that you do.” So, how does the pastel-haired pro recover after a 90+ minute game?

Megan Rapinoe

  • Sleep it off

The most important thing to do is to sleep. The number one, by far, most important thing you can do for recovery is she says. In addition, she just needs to take a mental break. You will be allowing your body to do its best work in recovery when you switch off your mind.

  • Eating healthily

It’s also important to eat healthy food and stay hydrated to recover. In case you missed the last Women’s World Cup Finals (we won’t judge you too much if you didn’t) you probably saw how hot Lyon, France was — upper 80s with barely a cloud in the sky — but Rapinoe says her teammates were prepared.

  • Make sure you’re hydrated

She says water can have a huge impact on your body, but many people ignore it. When you’re dehydrated, you will struggle to perform at your peak. As you lose some percentage here and there, and when your hamstrings start to cramp, you’ll know.

Although Rapinoe drinks a lot of water throughout the day and during tournaments, when she needs a little more energy, she turns to BODYARMOR LYTE. The sports drink offers potassium and sugar, two factors that make it great for players, says Rapinoe. You can maintain your energy throughout the tournament that way, so you won’t have to go back and forth constantly trying to catch up to other players.

Megan Rapinoe

  • Protein smoothie after workouts or games

Rapinoe’s one thing she does after every game she plays without fail is down protein smoothies. Her ingredients of choice are actually very simple as well! It usually consists of strawberries, almond milk, and vanilla protein powder; there is a little orange juice, too, she says. Right away, she gets you a tiny little meal so you’ll have protein in your body to enable your body to begin to recover.

  • Eating a healthy diet

You won’t notice Rapinoe having a pizza and brownie celebration after a win since she eats whole foods all the time. Whether it is running, our fitness, or how we play on the field, so many people spend so much time ensuring everything else is right. But she emphasizes the importance of what goes into your body.

  • A mental toughie

No amount of avocado or quinoa can take credit for Rapinoe’s ability to maintain composure and mental toughness, especially when you consider the challenges she’s faced as a gay athlete and in fighting for equality in her sport.

Considering the pressure she’s under, how does she continue to hold it together? During practice, she attributes her success to repetitive routines that enable her to prepare for any situation, as when she made the penalty kick that began the World Cup wave. In addition to competing, Davis says she stays grounded thanks to her supportive family. “I’m really lucky to have really amazing people around me to help guide me and check me when I need to be checked and encourage me when I need to be encouraged,” she says.

Megan Rapinoe

  • An example to follow 

To look to for guidance, she also has some pretty stellar role models for empowerment in sports. She will be joined by several USWNT alumni players, Billie Jean King, Martina Navratilova, Sue Bird (her girlfriend and WNBA star under the age of 18-talk about a power couple!), and, of course, Serena Williams. “She’s a complete badass,” she says. “She’s doing it all with such style, doing it in the face of so much adversity and controversy. She hasn’t really been allowed to be just Serena Williams, there’s always something that comes with it. She handles and shoulders that so well and then just goes out there and is an absolute beast on the court. It’s pretty cool to watch.”

  • Be motivated

One can only imagine how super motivated she remains all the time:

“I’m like, I gotta get this money! No, it is a little bit of that it’s my job [to be fit]. Sometimes I do have to approach it that way like I have to get this done, otherwise, I’ll have anxiety all day. So I try to get up, stick to a plan, work out at the same time every day. That gets me in the routine and then by mid-day I’m done. I can’t leave my workouts until the afternoon. My twin sister is always like ‘I need an afternoon workout to break up the day,’ but I’ll sit around and think about how I have to workout … until I work out.”

  • Morning Workouts

She is one hell of a morning person when it comes to workout routine:

“I try for the morning. There are some days I push it back to mid-afternoon, but I’m more of a morning person. It’s a good way to start your day. You feel refreshed, you feel accomplished. The later it gets in the day it becomes less fun. It’s like anything else — you put it off later and later you don’t want to do it anymore. So I try to eat a good breakfast, have a nice warmup, then head to the gym.”

  • Listening to Podcasts and keeping updated

Listening to music while working out is one of how she remains fixated on her workout routine. She explains,

“I’ve gotten into listening to podcasts while I work out. Songs and music, funny enough, aren’t distracting enough. I can still zone out and think about how much I hate working out. To get a good workout, I need to accomplish what I set out to do (we have programs and everything that we do). But I like to push myself and feel exhausted and have it hurt a little bit, then I feel like I got a good workout. [I listen to] Pod Save America, a little bit of This American Life, I just listened to Dr. Death, which was wild. Those are some good ones — I can catch up on news.”

Megan Rapinoe had quite an intense workout routine and the tips and tricks that were given were quite a bit to follow. However,r that is exactly what takes to be at the top when it comes to the games. In the next section, we will discuss all the diet plan that Megan Rapinoe follows in her regular day-to-day routine.

Megan Rapinoe

Megan Rapinoe Diet Plan

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