Sasha Banks Workout and DIET 

Pro Wrestler
Born: 1992

Sasha Banks is the ring name of Mercedes Kaestner-Vernado. Banks was born in California, but the family moved around and Boston is where she started wrestling. She began training in 2008, debuted in 2010 and won her first title in 2011. Banks signed with the WWE in 2012. She was voted Woman of the Year by Pro Wrestling Illustrated in 2015 and Wrestler of the Year in 2020 by Sports Illustrated. Banks has won the Raw Women’s Championship 5 times. She was the 3rd most tweeted about female athlete in 2021. Banks has also tried acting, appearing in The Mandalorian. She was the honorary starter for the 2021 Daytona 500. Banks is married to retired pro wrestler Sarath Ton (aka Mikaze). She has millions of followers on social media. Banks is 5 feet, 5 inches tall and weighs about 110 Ibs.

Known For:

Sasha Banks’ Diet


Banks quickly learned that when you travel for a living, getting quality foods can be a challenge. This discovery led her to bring her own food on the road. She cooks up a bunch of lean meat and veggies and carries them with her in cooler bags. She still loves her treats, though, and cheesecake is a particular weakness. But she is a firm believer in the adage that ‘abs are made in the kitchen,’ and so she makes a point to eat clean most of the time. She drinks protein shakes as a snack, and also plenty of water.

Estimated Macros

  • Medium Fat 30% 30%
  • Low-Medium Carb 30% 30%
  • High Protein 60% 60%

Diet Details


BYO Bags

Banks has found that bringing her own food is a much better option than eating out all the time. It saves her money and she feels much healthier.


Protein Power

Banks eats protein at virtually every meal. She’ll have an egg white omelet and turkey for breakfast, chicken for lunch, and salmon for dinner. Her snacks are protein shakes and beef jerky. Her favorite protein is buffalo.


Eat Your Veg

Banks also has veggies with most meals. She’ll toss in some onions with her egg white omelet, greens with her lunch, and another veg such as asparagus, for dinner.


Enjoy Your Treats

Banks eats clean, but she still likes her treats. Pizza, burgers and ramen top the list, and sometimes she has them all in the same day. In the adult beverage category, Banks digs mezcal, which she might enjoy with another Mexican delicacy: fried crickets.

What to Eat


Egg Whites


Ground Turkey


Ground Buffalo




Beef Jerky








Protein Shakes




Feta Cheese



What to Avoid


Fast Food


Junk Food


Empty-calorie Foods


Processed Foods


Chemical Ingredients


Artificial Additives


Banks on Life on The Road

‘When I first started [wrestling], I would try and find healthy restaurants, which is really hard.’


Banks on Traveling With Food

‘A lot of towns only have fast food…A lot of the boys started bringing their own food…and I decided to do the same thing.’


Banks on The Pluses of Bringing Her Own Food

‘It’s probably saving me, like, $200 a week.’


Banks on Another Plus of Traveling With Food

‘I feel like my body has changed completely knowing what ingredients you’re putting in your body.’


Banks on Her Achilles Heel

‘I have a cheesecake problem.’


Banks on Treats

‘I allow myself an occasional cheat meal to help with motivation and maintain balance.’

Sasha Banks’ Workout Routine

Weekly Routine

Early Inspiration

Banks went to school online and was into watching All Japan Women’s Pro-Wrestling (AJW). She only weighed 99 lbs. when she started wrestling.

Iron Intimidation

Banks only started lifting weights after joining the WWE. She says she was afraid of getting bulky, but that hasn’t happened. Instead, being strong has made her more confident as well as less prone to back pain.

Up for the Challenge

Banks’ technical advisor Gino Caccavale is always looking for new ways to challenge her.

Work Out With Friends

Banks works out with her pal and fellow pro wrestler, Bayley. Banks says having a friend keeps her motivated and pushes her to work harder.

Daily Dose

Banks works out at the gym 5 days a week for 2 hours at a clip. Her cardio comes from her time in the ring.

CrossFit Queen

Banks does routines that work the whole body like kettlebells, ropes, and power cleans, whether or not she can actually get to a CrossFit gym.

Deadlift Diva

Banks also digs deadlifts, and is constantly trying to up her personal best.

Exercise Style


A Sasha Banks Routine



Some of Sasha Banks favorite exercises:

Pancake good morning: Start with legs in a V position, bar-bell across your shoulder blades. Lower your chest to the floor and then back up. Do 10 reps x 2 sets.

Single-arm & leg dumbbell snatch: Holding dumbbell in right hand with arm extended, balance on left leg. Squat slowly, keeping right leg behind you. Explosively draw dumbbell up close to the body, continuing in a smooth motion until your right arm is extended overhead. Do 12 reps x 2 sets per side.

Frankenstein squat: Start with a straight bar just below shoulder height on squat rack. Bring shoulders under the bar and lift off. Keeping feet shoulder-width, step back with both feet. Balance bar on shoulders, arms extended parallel to the floor as you descend into deep squat. Do 12 reps x 3 sets, slowly with medium weight.


Banks on Weight Training

‘Before WWE, I never lifted weights. I just wanted to do cardio because I thought that would make me lean. But I’ve noticed since I started lifting, I’m leaner, fitter and more confident in my body than ever before.’


Banks on Her Workout

‘Me, Bayley, Seth Rollins and Cesaro try to find a CrossFit gym any town we’re in.’


Banks on Her Time Investment

‘We probably spend 2 hours in the gym.’


Banks on The Time Commitment

‘If you want to look like me, that’s the way it goes.’


Banks on Deadlifts

‘When I first started, I didn’t know how to lift a dumbbell, and now my max deadlift is 215!’

Sasha Banks’ Supplements

Besides her daily protein shake, Banks is keeping quiet on any other supplements she might be taking. So, below are options that may benefit anyone following a similar diet plan.

Protein Powder


Banks has a protein shake virtually every day as a snack. Besides building muscle, protein also curbs appetite and revs up metabolism.

Get it here

Omega 3 Fish Oil


Anti-inflammatory omega-3s are a good choice for athletes and just about everyone else for brain, heart, overall health, and well-being.

Get it here



DHEA is usually thought of as a male hormone, but it can do lots of good things for women too, like boost energy, strength, muscle mass, and mood as well as cut fat.

Get it here



Many women and female athletes in particular are iron deficient, leading to fatigue, lower immunity, and impaired thinking.

Get it here



Calcium is essential for strong bones and muscles, but it also helps with fat loss and reduces PMS symptoms.

Get it here

Vitamin D

Vitamin D

Vitamin D is another top pick and goes hand-in-hand with calcium for strong bones and muscles, as well as reducing stress and anxiety.

Get it here



A caffeine supplement is another popular choice for female athletes to increase energy, muscle strength, endurance, and mental focus.

Get it here

Sasha Banks’ Lifestyle

Serious Head Injury

In 2018, Banks suffered a serious head injury that more or less incapacitated her. She couldn’t drive, sleep, eat, or do much of anything except rest.

Self Starter

Banks started emailing wrestling schools when she was 12. At 18, she signed herself up and told her parents after the fact. Her mother was not thrilled, but has since come around to the idea.

Legit Boss

Banks is one of the most celebrated female wrestlers in the world, and has been called a ‘once in a generation’ talent.

Famous First Cuz

Banks is first cousins with rapper Snoop Dogg, who is a big fan of pro wrestling. When she was 16, Banks begged him to take her backstage. He obliged and she met some greats including John Cena.

K-Pop FanGirl

Banks loves Asian pop culture, particularly K-pop. Rain and G-Dragon are some of her favorite musicians, and she loves the anime series Sailor Moon.

Journal It

Banks carries a notebook with her when she travels and records all her matches and personal thoughts in it.

Power Couple

Banks’ husband Sarath Ton was also a pro wrestler, and now designs costumes for the WWE. Banks’ costumes are inspired by Beyoncé and her wrestling hero, Eddie Guerrero.


Banks on Becoming a Wrestler

‘I was 17, about to turn 18. I told my mom, “I’m 18 now. I just signed these papers by myself, and I’m going to do this.”’


Banks on Her Mother’s Reaction

‘My mom was like, “What did I do as a mom for you to want to become a wrestler?”’


Banks on Herself

‘I’ve always known that I wanted to be different…I want everything big.’


Banks on Women’s Pro Wrestling

‘We are at a point now where people respect us and respect our work. The guys want to sit down and watch the women’s matches.’


Banks on Friends

‘The Boss doesn’t need friends, but the ones I do have, I keep very close.’


Banks on Her Travel Journal

‘It’ll make a great book one day!’

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