by Taylor Swift is no stranger to grueling international tours, having performed countless shows across the globe throughout her impressive career. However, the Eras Tour, which spans three hours and features a setlist of 44 songs, is arguably her most demanding challenge yet. In preparation for the intense physical demands of this tour, Swift underwent a rigorous strength and conditioning training regimen paired with a carefully balanced, high-protein diet to fuel her performance and keep her energy levels high.
Six months prior to kicking off the Eras Tour in March 2023, Swift, now 34, began working with her longtime trainer, Kirk Myers, to develop a tailored fitness plan. Myers, who has been training the pop icon since her “1989” era in 2014, shared insights into her demanding workouts and diet, revealing the key to Swift’s endurance on stage. Here, we dive into Swift’s high-protein diet and her intense workout routine that keeps her in top shape.
Taylor Swift’s Intense Workout Routine: Conditioning for the Stage
To maintain her fitness level for the Eras Tour, Swift followed a strict workout schedule designed to enhance strength, endurance, and flexibility. According to Myers, the fitness routine is comparable to that of a professional athlete, with separate “off-season” and “in-season” phases. During the off-season, when Swift isn’t performing, she trains up to six days a week, dedicating around two hours each day to fitness.
“Myers designed a program that targets Taylor’s core and incorporates cardio to build stamina for her performances,” he explained. “In addition to gym sessions, Swift would often run on the treadmill while singing her concert setlist to build endurance.” This unique approach not only conditions her body for the physical demands of performing but also ensures that her vocal performance remains strong even during the most challenging choreography.
During the tour itself, Swift scaled back her workouts slightly to focus on maintaining her strength and stamina without overtraining. “In-season training is all about stability, mobility, and biomechanics. We would train about two times a week, focusing on maintenance rather than building new strength,” Myers noted.
Given the sheer intensity of the Eras Tour, which requires Swift to perform multiple shows in a row, Myers emphasizes that consistency is key. “Taylor is incredibly disciplined. Even when she has a few off days between shows, she still shows up at the gym and puts in the work. It’s a testament to her resilience and work ethic.”
A Balanced High-Protein Diet to Power Performances
Fueling her physically demanding routine, Swift sticks to a high-protein diet to ensure her muscles are nourished and her energy levels are sustained throughout the tour. While the singer-songwriter doesn’t adhere to a strict regimen, her focus is on balance and whole foods, with an emphasis on lean proteins, healthy fats, and complex carbohydrates.
In an interview with WebMD, Swift explained that her diet during the week leans towards healthy, whole foods. “During the week, I try to eat healthily, so that means salads, yogurt, and sandwiches,” she shared. However, she also emphasized that she doesn’t impose too many strict rules on herself when it comes to food. “I don’t like to create too many rules where I don’t need them. We know what’s good for us, thanks to common sense.”
Swift’s approach to eating allows her to enjoy her favorite comfort foods, too. “I love a burger and fries, I love ice cream so much, and I love baking cookies,” she shared. The key for Swift is finding balance, indulging in her favorite treats while maintaining an overall nutritious diet.
Buckwheat Crepes: A Favorite High-Protein Breakfast
One of Swift’s favorite morning meals, as revealed in an interview with Bon Appétit, is buckwheat crepes topped with ham, Parmesan cheese, and a fried egg. This breakfast is both delicious and nutritionally balanced, offering a mix of protein, healthy fats, and complex carbohydrates that provide long-lasting energy for Swift’s busy schedule. Buckwheat is a gluten-free grain that is high in fiber and protein, making it an excellent choice for maintaining muscle mass and keeping hunger at bay.
Swift also shared that she starts each day with a glass of orange juice, which provides a refreshing dose of vitamin C to kickstart her morning. This combination of nutrients helps keep her body energized and ready to take on hours of rehearsals or performances.
Burgers and Fries: Comfort Foods in Moderation
While Swift’s diet is predominantly healthy, she also enjoys indulging in classic comfort foods, such as burgers and fries. As a self-proclaimed lover of comfort food, Swift doesn’t shy away from enjoying her favorite indulgences, but she does so mindfully. This balance is crucial for maintaining a healthy relationship with food and ensuring she enjoys her meals without guilt or restrictions.
Swift’s love for baking is well-documented, and she frequently treats her friends and family to homemade goodies. “I bake pumpkin bread for everyone I know, and I make ginger molasses cookies and hot chocolate,” she revealed to Bon Appétit. Her approach to cooking and baking demonstrates her ability to combine her passion for food with maintaining a balanced diet.
The Role of Protein in Swift’s Diet
Protein plays a crucial role in Swift’s diet, particularly given the physical demands of her tours. Protein is essential for muscle repair and recovery, making it an important macronutrient for someone like Swift, who regularly engages in high-intensity workouts and physically demanding performances. Lean sources of protein, such as chicken, turkey, and fish, feature prominently in her meals. These proteins help sustain energy levels and support muscle maintenance, which is key to ensuring Swift can perform night after night without fatigue.
In addition to animal-based proteins, Swift also incorporates plant-based protein sources like beans, legumes, and nuts into her diet. These foods provide not only protein but also essential vitamins, minerals, and fiber that contribute to overall health.
Hydration and Snacks: Keeping Energy Levels Up on Tour
While diet and exercise are fundamental to Swift’s health routine, hydration is equally important. Throughout the day, Swift ensures she stays hydrated, particularly during her performances, which can last over three hours. Drinking plenty of water helps her maintain energy levels, prevents dehydration, and supports overall bodily functions.
Swift also incorporates healthy snacks into her daily routine to keep her energy levels stable. Some of her go-to snacks include fruits, vegetables, and nuts, which provide essential nutrients without the added sugars or unhealthy fats found in processed snacks. These snacks help fuel her body between meals and ensure she has the stamina to power through her workouts and performances.
The Takeaway: A Balanced Approach to Fitness and Nutrition
Taylor Swift’s approach to fitness and nutrition is all about balance, discipline, and consistency. Her high-protein diet, combined with regular exercise, helps her maintain the physical and mental stamina needed for her demanding career. Swift’s routine demonstrates that you don’t need to follow an overly strict or rigid plan to achieve your health and fitness goals. By focusing on whole foods, staying active, and indulging in moderation, you can achieve a balanced, healthy lifestyle that supports both your body and mind.
As Swift continues her record-breaking Eras Tour, it’s clear that her commitment to fitness and nutrition is paying off. Whether she’s performing on stage, hitting the gym, or enjoying a delicious home-cooked meal, Swift’s approach to health is inspiring—and a reminder that balance is key to long-term success.
For anyone looking to adopt a similar lifestyle, Swift’s high-protein diet and consistent exercise routine offer valuable insights into how to fuel your body, stay fit, and enjoy the journey along the way.
