Indian wrestler diet and fitness: 300 grams of ghee, 3 liters of milk… this is the diet of Indian wrestlers! Know how their diet, exercise is?

Indian wrestler diet and fitness: Indian wrestlers Bajrang Punia, Deepak Punia and Sakshi Malik won gold medal in freestyle wrestling on the 8th day of Commonwealth Games 2022. All these three wrestlers performed as expected and won medals. All the athletes were focusing on their fitness for a long time to win the gold medal.
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Indian wrestler diet and fitness: 300 grams of ghee, 3 liters of milk… this is the diet of Indian wrestlers!  Know how their diet, exercise is?

Indian wrestler diet and fitness: Indian wrestlers Bajrang Punia, Deepak Punia and Sakshi Malik won gold medal in freestyle wrestling on the 8th day of Commonwealth Games 2022. All these three wrestlers performed as expected and won medals. All the athletes were focusing on their fitness for a long time to win the gold medal.

Be it Bajrang Punia or Ravi Punia, all the players started their careers in the arena in their childhood from outside the village. After this both entered the world of professional wrestling and won many medals for the country.

Bajrang Punia and Deepak are said to have learned wrestling tricks from the same arena. What is the routine, food and drink of Indian wrestlers in the arena? Also know about this.

Bajrang and Deepak Punia wrestled together –

Bajrang Punia and Deepak Punia learned the initial tricks of wrestling from Lala Dewan Chand Akhara in Chhara village of Bahadurgarh near Jhajjar in Haryana. Both were ‘child wrestlers’ of this arena.

Bajrang Punia’s father Balwan Singh Punia had said during an interview, “Bajrang used to visit Lala Divanchand Akhara since 2005. The arena was 35 km from the village. He used to wake up at three in the morning every day.

After learning the tricks of wrestling in Chara, both came to Delhi for training and today they have won many medals for the country. Bajrang Punia in 2004 and Ravi Punia in 2005 joined the fray. When Deepak started going to the arena, he was very young.

Amit Chandila, a former wrestler from Ballabgarh in Haryana, spoke about the diet and exercise of wrestlers during an interview. What is the diet and exercise of wrestlers during practice in the arena? Also know about this.

Have a special drink for energy –

Talking about the diet of wrestlers, Amit Chandila said, “The food that a wrestler eats is not easy for a common man. Our routines and eating habits are very different. People who sit at a desk all day. Those people can’t do it. Follow the routine of wrestlers because our routine is like this since childhood.

Amit added, “Wrestlers’ food is very simple but empowering. We drink a special kind of drink that gives a lot of strength. Small pieces of almonds, pistachios, walnuts and cashew nuts are used to make that drink. And then make a paste by adding black pepper, white pepper, water and raisins, ghee, then take milk and dilute it with water. After adding dry fruit paste to milk and adding ghee again, this drink becomes very heavy. Drinking this drink fills any wrestler’s stomach.

Consume more dry fruits and milk –

Amit Chandila adds, “Dry fruits are high in energy and are also rich in fiber. Eating dry fruits not only removes the deficiency of nutrients in the body, but also gives strength to the body and exercise helps a lot in strengthening oneself. Rich in vitamins and minerals, dry fruits also do not raise blood sugar, so they can be easily consumed.

Regarding diet, Amit says, “Wrestlers eat a lot of ghee. A wrestler must consume at least 200-300 grams of ghee in a day because ghee gives them strength and makes the body heavy. Along with this we eat during the day. Eat two-three liters of milk and fruits in the morning and evening. Wrestlers eat all kinds of vegetables, mainly beans, spinach, broccoli, lettuce.

He can eat as much vegetables as he wants but eats roti in moderation. Eating roti increases the amount of excess carbohydrates in the body. Along with this, wrestlers can only eat rice thrice a week. Salt and sugar intake should be controlled as excess salt-sugar intake can damage liver function.

Paneer is eaten for protein –

Describing non-veg, Amit said, “Depending on the body’s requirement, desi food easily meets the protein requirements, so non-veg food is not given much attention. However, most wrestlers eat 200 grams of paneer. If one makes some changes in his diet, he eats meat two to three times a week.

Amit Chandila further said, “They eat kheer, jaggery and halwa thrice a week. Sometimes rubber is eaten with more dry fruits and jaggery is added instead of sugar. As much as wrestlers work, they also need rest. Wrestlers sleep eight hours a night and two and a half hours during the day.

Wrestler Workout –

According to Amit Chandila, “Wrestlers start their day in the arena. Most of the wrestlers reach the arena before sunset. Before entering the arena, the wrestlers dig the soil of the arena together, making the hard soil soft. After this, there are exercises with small equipment, which warms up the body, which reduces the risk of stress and injury.

First the wrestlers massage each other and then start the workout. Starting from the punishment-meeting, then they climb the rope. By doing this, blood flows faster to the muscles and reduces the risk of injury. If one does not do this, back pain may occur during strenuous exercise.

Some modern facilities have made some changes in the workout. Exercises like tire flips or battle ropes are also performed in the arena. Also do exercises like pushups, squats, burpees. Every wrestler also does at least 1000 pushups and 500 burpees.”