Nutrition Secrets Behind Harmanpreet Kaur & Smriti Mandhana’s World Cup Fitness Revealed

On 2 November 2025, at the DY Patil Stadium in Navi Mumbai, the India women’s cricket team finally broke through. They defeated South Africa women’s cricket team by 52 runs in the final to lift their first-ever ICC Women’s Cricket World Cup 2025 title.

This laureate moment is not just about batting, bowling and fielding, it’s also about the behind-the-scenes work: training, recovery and nutrition.

Having worked with two of the team’s landmark players, Harmanpreet Kaur and Smriti Mandhana, I want to share how this win is also a win for smart, scientific nutrition and how female athletes everywhere (and their support teams) can take lessons from what elite players are doing.

The Foundation: Genetic and Blood Testing

Elite female athletes are no longer relying on guess-work. Genetic and blood tests provide the blueprint and current status.

• Genetic tests map out the “factory blueprint” for an athlete: inherent strengths, potential weak points (e.g., muscle fibre type, tendency to fatigue, iron absorption efficiency).

• Blood tests reveal the current metabolic status: iron, ferritin, magnesium, vitamin D, hormonal markers.

  
  

For example: one female cricketer I worked with suffered cramps after every match. Blood work showed low magnesium; adding magnesium-rich foods (pumpkin seeds, dark chocolate) plus targeted supplementation fixed it.

For a player in a World Cup-winning team like India’s, this kind of detailed baseline means every training session, recovery window and travel schedule is fully optimised. It’s no longer “eat more protein and hope”; it’s “eat what this body, in this moment, needs”.

Want to follow the same science-based nutrition plan used by top women cricketers? Click here

Common Problems in Female Athletes

Female athletes face a unique set of nutrition and health challenges that often go under-addressed. These were part of what the Indian women had to overcome.

• Iron & ferritin deficiencies: many female athletes are iron-deficient which impairs performance, recovery, immunity.

  
  

• Coaching culture issues: male coaches or older frameworks sometimes push crash-diets or weight loss without respect to female hormonal health. That can lead to neuro-hormonal imbalance, disrupted menstrual cycles (8-10/year instead of 12), micronutrient losses.

  
  

• Real sports nutrition requires: calculating basal metabolic rate (BMR), exercise load, nutrient turnover — then building a sustainable plan. Not just “gains now”.

  
  

By integrating these principles, players like Harmanpreet and Smriti have been able to sustain high performance across matches, training camps, travel, recovery.

Vanity vs Vitality

Often, female athletes are caught between societal expectations (“don’t tan”, “stay slim”) and performance needs. But for elite sport, vitality wins.

• Some avoid sun exposure to prevent tanning but sun avoidance causes vitamin D deficiency which impacts bone health, immunity, recovery.

  
  

• Real beauty and performance start from the inside: good nutrition, sleep, recovery. The Indian women’s journey is a powerful example: they were lean, agile, resilient, not because they chased appearance, but because they prioritised performance.

  
  

Top Foods for Women Cricketers (Tribute to the Women in Blue)

Here are key nutritional strategies that mirror what elite female cricketers are doing and you can adopt even if you’re not playing at World Cup level.

• Antioxidant-rich fruits/nuts: jamuns, blueberries, black makhanas, plums. These help combat oxidative stress from long hours of training and travel.

  
  

• Morning detox/energise mix: moringa + amla + wild honey + glutamine. This supports detoxification, energy, gut health.

  
  

• Protein check: Do a food-intolerance test. Some athletes tolerate whey protein well; others may respond better to plant-based. Tailor it.

  
  

• Omega-3s: Vital for hormonal balance, brain function (brain ~50% fat, and a good portion is omega-3). Vegetarians too must ensure adequate intake.

  
  

• Fermented foods: Gut health is often overlooked. Athletes eating pasteurized curd/Greek yogurt may not get live probiotics. For travelling athletes, probiotic regimes after gut microbiome testing maintain gut integrity.

  
  

• Travel foods: When the Indian team traveled for matches or to different venues, food hygiene, nutrient density, avoidance of gut-disruptive items mattered. Carrying safe snacks + probiotic strategy is key.

If you’d like to experience this performance-focused diet yourself, click here.

For Young Girls & Parents

The landmark win by the Indian women is not just for the present — it signals opportunity for the next generation. Parents and young girls should take note: nutrition early = potential realised.

• A girl’s growth in height happens before first menstruation — that window is golden for building strong bodies.

• Beware of commercial milk laden with hormones which may trigger early puberty and shorter final height.

• Advice for parents: Consult a sports-nutrition expert early (before age 10).

• Invest nutrition before gear: It’s better to “buy a ₹50,000 bat and spend ₹1 lakh on her diet” than the reverse.

• Understand this is a process, not a month-long fix — just like you can’t learn cricket in 4-5 nets and become a champion. It takes ~270 days (9 months) for the body to rebuild cellularly, bones renew ~10% each year. Nutrition must be consistent.

The Athlete’s Reality

For the Indian women, this World Cup win was not overnight. After early setbacks in the tournament (three consecutive losses) they rallied, showing resilience.

Their nutrition and conditioning had to be fully aligned with that mental strength. Same for any athlete:

• Training + diet + recovery = long-term success.

• Cellular regeneration takes ~270 days; bones 10% per year. You cannot shortcut.

• With women’s cricket now becoming fully professional (crores in earnings) the demands are higher: more matches, more travel, more recovery, more risk of burnout. Nutrition isn’t a luxury, it is essential.

  
  

Gut Health & Safety During Tournaments

Critical for elite performance, especially when away from home or in dense tournament schedules:

• Gut issues hinder immunity, recovery, mental focus. Some athletes carry their own safe food or arrange for bespoke meals.

• Probiotics + vitamin C + vitamin E support skin protection (important under constant sun/exposure), immunity (essential when travelling) and gut stability.

• The Indian women’s campaign was built on resilience: the gut, immune, recovery systems all had to hold up under pressure.

Ready to start your customized cricket nutrition journey? Click here.

Overall Message and Takeaway from Harmanpreet Kaur and Smriti Mandhana Nutrition

Champion athletes aren’t built overnight. They are built through consistent effort, nutrition, recovery, discipline. This is science, not guesswork.

As a nutritionist who has worked with top-tier female cricketers like Harmanpreet Kaur and Smriti Mandhana, I can say this: If you are an athlete, or you support one (parent, coach), or you’re simply serious about performance and longevity — embrace these truths:

• Personalised testing (genetic + blood) → tailored nutrition plan.

• Prioritise nutrient sufficiency over short-term weight loss.

• Invest in gut health, recovery, whole-body vitality.

• Remember long-term cellular renewal; stay consistent.

• Use the Indian women’s historic win not just as inspiration, but as proof that when every element (training + nutrition + psychology) aligns — historic things happen.

  
  

If you (or an athlete you support) would like a plan based on testing + training + travel schedule, fill this form now: https://shorturl.at/3Ma0A

Let’s make you the next story.