Alex Morgan Workout Routine and Diet Plan

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Morgan Carrasco was born Alexandra Patricia Morgan and is an American professional soccer player who plays for the Orlando Pride of the National Women's Soccer League (NWSL), the highest division of professional women's soccer in the United States, and the United States women's national soccer team. Between 2018 and 2020, she served as a co-captain with Megan Rapinoe and Carli Lloyd for the United States women's national soccer team.

Alex Morgan

As a result of graduating early from the University of California, Berkeley, where Morgan played for the California Golden Bears, Morgan was selected number one overall by the Western New York Flash in the 2011 WPS Draft. The team she helped win the league championship helped her make her professional debut there. Ultimately, the 2011 team won the runner-up title at the World Cup, which Morgan was the youngest player in the national team at the time. When she scored the winning goal in the 123rd minute of the semi-final match against Canada, she was the star of the 2012 London Olympics. Adding 28 goals to her 21 assists in 2012, she joined Mia Hamm as the only American player to score 20 goals and provide 20 assists in one calendar year, and became the sixth player to score 20 goals in a season and the youngest U.S. player to do so. The United States appointed her to the position. As well as being a FIFA World Player of the Year nominee, she was the 2017 Female Athlete of the Year. Morgan also went on to help the United States win the FIFA Women's World Cup titles at both the 2015 and 2019 tournaments, where she was named to the Dream Team, and won the Silver Boot at the 2018 tournament in Russia.

Alex Morgan

Morgan joined Portland Thorns FC during the inaugural season of the National Women's Soccer League in 2013 and helped them to win the league title that year. Morgan played for the Thorns through the 2015 season, before she was traded to the Orlando Pride for the 2016 season. In 2017, Morgan signed with the French club Lyon, with which she won the continental European treble, which included the UEFA Women's Champions League.Off the field, Morgan collaborated with Simon & Schuster on a middle-grade book series about four youth soccer players: The Kicks. As of May 2013, the debut novel in the Saving the Team series peaked at number seven on The New York Times Best Seller List. Morgan also appeared in her acting debut, Alex & Me, which was released in June 2018 and depicted her as a fictionalized version of herself.

Alex Morgan

Among all women's soccer players, Morgan was ranked by Time as the best-paid American, in large part as a result of her numerous endorsements. With Morgan, Canadian Christine Sinclair, and Australian Steph Catley, 2015 was the year that the first FIFA video games were released featuring women's soccer players. Additionally, Morgan appeared on the FIFA 16 covers sold in the United States with Lionel Messi. The 100 Most Influential People of 2019 has named her among themOur discussion today revolves around how Alexandra Morgan prepares for her matches, tournaments, and particularly for Tokyo 2020. As a result, we will discuss all her workout routine, diet plan, and any additional supplements he takes. In addition, she provides some of her own tips and tricks for becoming a success. Take a look ahead.

Alex Morgan Statistics

  • Birth Year: 1989
  • Birth Date: July 2
  • Height: 5 ft 7 in (1.70 m)
  • Weight:

Alex Morgan Awards and Achievements


  • Olympic Gold Medal: 2012
  • FIFA Women's World Cup: 2015,2019
  • FIFA U-20 Women's World Cup: 2008
  • Algarve Cup: 2011, 2013, 2015
  • Four Nations Tournament: 2011
  • SheBelieves Cup: 2016, 2018,2021
  • CONCACAF Women's Championship: 2014, 2018
  • CONCACAF Women's Olympic Qualifying Tournament: 2012, 2016
  • ESPY Award Best Team: 2015, 2019


  • FIFA U-20 Women's World Cup Silver Ball: 2008
  • ESPY Award Best Female Athlete: 2019
  • ESPY Award Best Breakthrough Athlete nominee: 2012
  • ESPY Award Best Moment nominee: 2013
  • Women's Sports Foundation Sportswoman of the Year, Team Sport: 2012
  • U.S. Soccer Athlete of the Year: 2012, 2018
  • FIFA World Player of the Year finalist: 2012,
  • The Best FIFA Women's Player: 2019 (finalist)
  • National Women's Soccer League Second Best XI: 2013, 2017
  • CONCACAF Player of the Year: 2013, 2016, 2017, 2018
  • USWNT All-Time Best XI: 2013
  • SheBelieves Cup Golden boot and Golden ball: 2016
  • FIFPro World11: 2016, 2017, 2019
  • CONCACAF Women's Championship Golden Boot: 2018
  • IFFHS Women's World Team: 2017, 2018,2019
  • IFFHS World's Woman Team of the Decade 2011–2020
  • IFFHS CONCACAF Woman Team of the Decade 2011–2020
Alex Morgan

Alex Morgan Workout Routine

Alexandra Morgan follows pretty nice workout routine which includes a variety of exercise that would help play her sport quite efficiently. She would include a combination of strength and cardio since soccer is a game that requires both of them. Thus her workout routine is quite varied and with such a varied workout routine, one could never get bored. But before we jump right into her workout routine, here is what she has to say about it:My favorite workout is: Of course playing soccer, but if I’m not doing that, either circuit training or doing stations like a couple of minutes each so you get a full-body workout in an hour. [I enjoy] doing rope work with a big rope, and ball work. I train every day, and usually, I have one day off every week. They range from two hours to three-and-a-half, maybe more. We’ll train more if we’re in pre-season.

Alex Morgan

The health and fitness trend I tip to dominate 2016 is: I don’t know, I stick to my own kind of soccer routine, but when I’m not playing I love to do spin classes and yoga and stuff, and I think spin classes are really popular. It’s a great workout if you can get in 45 minutes to an hour.

Alexandra Morgan has quite regular practice sessions and thus she makes sure that she is not missing practice at all. She says, "Every day. I’ll take a day off sometimes and do yoga to make sure I’m always getting some sort of workout in." Besides cross-training, there are other kinds of activities too that she enjoys doing. She explains, ''Other than playing soccer, I do spin classes. I do yoga. I go for runs. I just picked up swimming recently. I like to try a lot of different things for my body so it never gets into a routine and stops working. I’m trying to always switch it up."

Alex Morgan

As evidenced in some pictures of her and her teammate Sydney Leroux lounging on the beach in Hawaii recently, she has some pretty amazing abs! But what hat is her favorite exercise for flat abs? and what does she do for her flat ab workout routine? She reveals, "I think that running helps the core stay toned. I really don’t think there’s anything better. Yoga is also good. Then sometimes I will do “10-minute abs.” I’ll get a timer and put music on and do 10 different types of core work, each one for a minute. I don’t take any breaks. I go 10 minutes straight. It’s not easy!"

Her training regimen is rather set and she would stick to it. It changes but more or less, it remains the same for everyone. She would, however, add some exercises in addition to her training regimen like running. She reveals, "No, I think everyone's training regimen is set. Right now, I'm just getting back into training twice a day for three to four hours. My regimen includes not only being in the gym and on the soccer field but also going to spin classes, doing yoga, going on runs-just making sure I'm fit and mentally in it. I'll also occasionally go for runs with my boyfriend, Servando Carrasco. But he kills me. I'll say, 'Wait up for me!' He's a defensive midfielder in Major League Soccer, which is a completely different position from mine."

Alex Morgan

Her favorite body part to train is her quads which makes her feel quite strong and accomplished. She explains, "Probably my quads. I'm pretty big into lifting. Not too much, but enough for my sport-and it shows in my quads. They are lean and muscular, but not bulky. So many people come up to me and say, 'Are you an athlete? I can tell by your quads.' People can even spot them through my leggings!"

She also has to push herself mentally for training and put her mind into it while she is doing it. She reveals her secret of being mentally fit by saying, "I try to push myself a little every day. For me, it's doing 10 more seconds of whatever I'm working on. So if I'm on the treadmill sprinting my butt off or doing a grueling core workout, I think to myself, 'You can do 10 more seconds, and you'll be that much mentally stronger.' After a while, those 10 seconds add up!"

Alex Morgan

Typical Exercises

Alexandra Morgan says that she performs interval workouts to make certain that her body is constantly sweating. It is important because the kind of effort and energy which is needed for her sport is quite huge. Thus she must stay on track always.“With the team, we’ll do full body circuit lifts in the gym—so if we’re doing lunges for one or two workouts, the next workout we’ll do squats,” she says. "If I’m training on my own, and one day I’m doing intervals where I’m striding for two minutes and jogging for one minute, the next day I’ll do something like a spin class. Or if I’m running, I’ll do it on a different surface, like the sand.”That was all about the workout routine that Alexandra Morgan has to contribute to her followers. She speaks about all these exercises to strengthen and modify all the distinctive elements of her body so that she could ace her game up. In the following segment, we would consider more of her fitness routine which will involve her diet plan.

Alex Morgan

Alex Morgan Diet Plan

When it comes to eating like an Olympian, US soccer star Alex Morgan gets plenty of fruit and vegetables. Morgan told Insider that her diet focuses on anti-inflammatory foods to help keep her healthy and promote faster recovery, which helps her train for the upcoming Tokyo Olympics. "There's no time for anything else because you need to make sure your body and mind are focused and ready," An interview with Morgan revealed that she is partnering with iFit, a fitness platform with interactive features. According to Morgan, she relies heavily on anti-inflammatory foods like berries, sweet potatoes, and leafy greens, which provide benefits to her overall health and performance.

Alex Morgan

She's a big fan of coffee, an antioxidant powerhouse

Her day begins bright and early, as it does for many athletes. Being a mom also means she has to get up earlier than she would like, usually around 6:30 am. In order to maintain her energy level, she drinks a lot of water and takes a lot of caffeine every morning." A glass of water is number one in the morning, quickly followed by coffee," she explained.Coffee is not just a great energy booster; it is also loaded with health benefits. Polyphenols, plant-based nutrients that help reduce inflammation, support healthy digestion, and regulate metabolism, are present in this fruit. The same compounds have antioxidant properties as well, which means that they prevent or slow down cellular damage. Coffee's active ingredient, caffeine, is one of the most proven performance-enhancing compounds, whether you're a sports star or a new parent.

Breakfast focuses on anti-inflammatory berries

Açai bowls contain a variety of nutrient-dense foods like acai berries, fruit, chia seeds, nut butter, and yogurt, so Morgan often takes one as her first meal of the day. As well as blueberries, she loves eating them as snacks. All kinds of berries contain vitamins, minerals, and fiber, and are among the foods that experts recommend to protect against inflammation. As Morgan also stated, she loves pancakes, not because they're nutritionally beneficial but because they're tasty.

Alex Morgan

Lunch includes leafy greens like arugula

Having a big arugula salad for lunch is Morgan's favorite meal after a morning workout accompanied by foam rolling or stretching. Peppery green leaves like this one are packed with nutrients like vitamin C and K, as well as minerals like calcium and potassium. A healthy body and a strong immune system are both dependent upon each of these things. The fiber and phytonutrients found in leafy greens like arugula, kale, and spinach can help reduce inflammation and promote wound healing. Moreover, arugula contains a type of polyphenol no known as isothiocyanates that may prevent chronic illnesses such as cancer and cell damage.

Alex Morgan

Sweet potatoes are a go-to side dish loaded with vitamins

The anti-inflammatory properties of sweet potatoes are also a favorite of Morgan's. Sweet potatoes contain antioxidants called carotenoids, which help contribute to their distinctive hue. Vitamin A, for example, is a nutrient that helps support immune health. As sweet potatoes have a lower glycemic index than other starchy vegetables, they raise blood sugar slowly. This makes them a great choice for providing long-lasting energy, according to experts.

Alex Morgan

Why did She become a Vegan?

It is not just that Alexandra Morgan is an accomplished sportswoman, she is also a vegan. Since 2017, Alexandra has been eating vegan. It was after she was the star of a PETA campaign with her rescue dog Blue. Due to her passion for animals, she became vegan. Her explanation is as follows: “I’m passionate about giving animals a voice. I even adopted a vegan diet, because it didn’t feel fair to have a dog I adore, and yet eat meat all the time.”Nevertheless, she found eating vegan to have more benefits than she could have ever imagined. As a vegan, Alex noticed another positive aspect beyond helping animals and saving the environment. After becoming a vegan, she no longer suffers from injuries. Even devoted fans recognize how prone she is to injury. But now that she has given up meat, she declares: “I feel better all around, I feel like I have great energy, I feel like I’m sleeping really well, I feel like I’m just more clear-minded and not as reliant on caffeine as before.” Moreover, her bad cholesterol drops, which is a known effect of a vegan diet

Alex Morgan

Morgan’s Plant-Based Diet Sample

The following is what Alexandra Morgan might eat on an average day. While her diet plan is never fixed, here are some of the additions she makes to her meals. Morgan aims to consume 90 grams of protein per day. Meals she usually prepares using plant-based ingredients include:

BreakfastOatmeal with nut butter and berries.Pre-WorkoutSmoothie with plant protein.LunchRice with some quinoa, veggies, and occasionally black beans.

DinnerOption 1: Chickpea Thai curry or anything Mediterranean with rice and zucchini.Option 2: The Impossible (plant-based) Burger with veggies.Option 3: Mexican bean and sautéed veggie burrito with guacamole.

Alexandra Morgan describes herself as someone who always strives to balance things out. Moderation is her guiding principle, and she dislikes restrictive diets and restricts herself too much. It's very important for athletes to know what they are putting into their bodies because that's what's going to give them energy and output. Besides, she loves yogurts and breakfasts are her favorite meal of the day. She loves flavored yogurts like Chobani with fruit and granola, or maybe even with agave syrup. A smoothie with fruit and yogurt is what she usually makes when she's not training. About eight o'clock in the morning, she eats breakfast.

Alex Morgan

In the past, she ate salads or sandwiches with some fruit and chicken or lean meat for lunch. Her smoothie might be a perfect choice. Following training, she eats whenever she feels hungry, usually around noon or afterward at 12 p.m. or later. Berry, banana, and spinach smoothies are her go-to recipe, along with yogurt, granola, agave or honey, and either apple juice or water. In addition to chia seeds and hemp seeds, I also like to put them in them.When she's out and about in the day, she usually snacks on fruits, nuts, or Chobani yogurt. One of their flip yogurts would be a good choice because they're full of energy and contain a substantial amount of protein. She uses a couple of health and fitness apps to sync with her Polar watch, and over the weekend she downloaded the Nike Training app. There are many others, but those are two she uses regularly. She doesn't seem to have a portion of food she wouldn't eat: there's not much she wouldn't try. She does not have a super picky palate. She mostly follows soccer players on Instagram, to be honest, simply for inspiration and to keep up with the news.

Alex Morgan

My mother always has three ingredients in her kitchen: good sea salt, extra virgin olive oil, and good seasoning for poultry, as she makes lean meat. One of her signature healthy dishes is a crockpot dish. When they are so busy all day long, she usually doesn't have much time to prepare food, so she just makes something in the crockpot. Sometimes when she does have a little extra time, she'll make something with a lot of veggies and meat. She likes to include fresh fruit and vegetables, though she does not make any elaborate dishes. Hummus is one of her favorite foods, which she makes using Chobani yogurt. This is really good. The restaurant that she prefers is not specific since she likes to discover new places. She is always looking for new restaurants and cafes to try in the cities she is visiting because she is always traveling

Alexandra Morgan's Relaxing Schedule:

8 AM – Meditated Morning

Meditation is an important part of Alex Morgan's morning routine. The feeling of optimism she gets when she wakes up is very important to her. She enjoys taking a walk with their dog and feeling the ocean breeze at sunrise, rather than her teammates, on the mornings when she gets to spend time with her husband rather than her teammates. Yogurt with fruit or granola is Alex Morgan's breakfast of choice. Despite fad diets, she refuses to give in. Alex replies “I’m all about moderation, and I don’t like restrictive diets or to really restrict myself too much. I feel like what you put in your body is the energy and output you’re going to get so that’s very important for athletes.”

Alex Morgan

12 AM – Post Workout Lunch

While she is at work, Alex sticks with healthy recipes. Following her training, she typically eats a salad or sandwich with chicken and some fruit for lunch. Alex Morgan's workouts are pretty intense due to his professional status as an athlete. Alex always finds time to exercise, whether it's circuit training, spin classes, yoga, or spin classes when she's not playing soccer. It's impossible for Alex to train every day but she will try to give herself at least one day off each week. These few days off are essential because of how long her training sessions last, which last from two to three and a half hours.

Alex Morgan

6 PM – Crockpots and Crosswords

Despite her busy schedule, Alex Morgan does not have much time to prepare meals. Her crockpot ensures healthy and balanced meals that maximize her time as well as maximize her productivity! Despite the fact that they are pretty basic, her meals always feature fresh fruit, meat, and plenty of vegetables. In addition to making her own hummus, Alex uses Chobani yogurt. Crossword puzzles have always been Alex Morgan's go-to relaxing activity after scoring the winning goal. She remarks, “my husband and I and some of my teammates are really into crossword puzzles! I do feel like I’m going a million miles per hour during the day — I’m training, I’m trying to see my family as much as possible, I have interviewed — so for me, it’s important to give myself 30 minutes to an hour to just rest my brain.”

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