Neeraj Chopra, India's star javelin thrower, has captured the world's attention with outstanding achievements. He made history by becoming the first Indian to win an Olympic gold medal in track and field at the Tokyo 2020 Olympics. His success doesn't stop there; he has also clinched gold medals at the World Championships, Asian Games, and Commonwealth Games.

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To maintain peak performance, Neeraj Chopra keeps his body fat percentage around 10%, an ideal level for javelin throwers. However, keeping such a low body fat percentage isn't easy. The Haryana athlete adheres to a rigorous food plan rich in fruits and protein. He consumes enough macronutrients to support muscle building while maintaining a healthy body fat percentage.

Let's explore in this blog all the facts about Neeraj Chopra's diet to understand the significance of food and nutrition for athletes.

Neeraj was asked about the importance of nutrition and food in athletes' lives, as well as his own diet. He said: “Diet is as important as training for us. The most important thing is to have a lot of natural foods, like fruits or salads. If I talk about myself, then I have breakfast before training. That is usually fruits, yogurt (dahi), oats, eggs. After that, some juice and dry fruits.

During training, we have banana, or coconut water as well. Around 15-20 minutes after training, I usually have a protein shake. We try to eat as much as possible naturally, but because athletes require a lot, we have to supplement that with shakes. For lunch, I have pulses, curd, rice with vegetables.”

What does Neeraj Chopra's Diet include in his breakfast?

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Do you want to know what our top performer's breakfast is? Neeraj likes to begin his day with hydration, by consuming juice or coconut water. His breakfast, light yet nutrient-dense, sets the tone for his training. He typically consumes three to four egg whites, which provide a rich source of protein. 

Alongside the eggs, he enjoys two slices of toast, a bowl of Dalia (a nutritious porridge made from broken wheat), and some fresh fruits. This combination offers a balanced intake of carbohydrates, proteins, and vitamins, creating a strong foundation for his day. So its clear Neeraj Chopra's diet plan follows the most basic rule of having a healthy meal included in breakfast

What does Neeraj Chopra's diet plan have for lunch?

Are you wondering what lunch scenes look like for our star performer? For lunch, Neeraj opts for a well-rounded meal. He includes curd and rice, which offer a good mix of carbohydrates and probiotics beneficial for digestive health.

Lentils are a staple in his lunch, providing an excellent source of plant-based protein and fiber. Neeraj Chopra's diet plan also includes grilled chicken, a lean protein essential for muscle repair and growth.

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Neeraj sometimes enjoys grilled salmon, which he finds excellent for his diet. To complete his meal, he adds a fresh salad, ensuring a variety of vitamins and minerals. This balanced lunch maintains his energy levels throughout the day and supports his rigorous training.

What does Neeraj Chopra's diet plan include for dinner?

Neeraj’s dinner is designed to be nutritious and satisfying, aiding in recovery and muscle repair overnight. He prefers light dinners. It consists primarily of broth, boiled veggies, and fruits. Vegetables and a light soup are part of his meal, providing essential nutrients without being too heavy.

Neeraj Chopra Snacks for fuelling his training sessions

Between meals or during training, Neeraj enjoys dry fruits, particularly almonds, which are rich in healthy fats and proteins. He also drinks fresh juice to stay hydrated and replenish his energy levels. These snacks help maintain his stamina and keep his body fueled throughout the day.

What does Neeraj Chopra eat for his cheat meals?

Despite his strict diet, Neeraj allows himself occasional cheat meals. Some of his favourites include churma (a Haryanvi speciality), golgappas, and sweets. He believes there’s no harm in eating golgappas occasionally, as they are primarily water and fill up most of the stomach space. 

According to him, the papri is large but contains very little flour, so the majority of what enters the body is water. While he wouldn’t recommend eating golgappas every day, he believes it’s okay for an athlete to have a couple occasionally. This balanced approach allows Neeraj to enjoy his favorite foods without compromising his overall nutrition and training regimen. These are things that make his diet an enjoyable diet.

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Neeraj Chopra at the 2024 Paris Olympics

(Image Credit: Paris-2024-Olympics)

Neeraj Chopra is one of 12 javelin throwers who have qualified for the men's javelin throw finals at the 2024 Paris Olympics, which will be held on August 8. Javelin thrower Neeraj Chopra, who won a silver medal at the Paris Olympics, stated on Friday, August 9, 2024, that while he did his best, it was Pakistan's Arshad Nadeem's turn to win gold. Chopra stated that it was time to review his performance and focus on future improvements.

What is Neeraj Chopra's intense workout routine?

Chopra's workout training includes considerable work with medicine balls as well as a strong emphasis on arm and elbow strength. To keep these areas in peak shape, he uses cable pull exercises that target the shoulders, elbows, and arm muscles. 

He strengthens his shoulders further by performing front and side lifts with dumbbells. Swiss ball crunches and lying oblique crunches strengthen his core, while leg lifts with hamstring concentration help him dash faster.

Chopra's regular gym practice includes exercises such as squats, snatches, weighted lunges, and timed circuits. He just added the Tabata program, which is a high-intensity interval training (HIIT) plan. This workout consists of a circuit of ten different exercises, each lasting 20 seconds at high intensity and followed by 10-15 seconds of recovery. 

The Tabata workout is an effective aerobic circuit for burning calories and increasing post-exercise calorie burn, often known as the afterburn effect. Chopra added this to his practice after gaining weight over a short vacation after the 2020 Olympics in Tokyo.

What is Neeraj Chopra's recovery routine?

The rigorous workout and training schedule necessitates an excellent recovery strategy. Neeraj Chopra stays revitalized by taking ice baths, contrast baths (alternating between warm and cold water), deep tissue release, and getting eight to ten hours of sleep per day. His ability to sleep well helps this process. 

Along with hard work, Neeraj has earned the experience to train smarter—an important adjustment following elbow surgery in 2019. Javelin throwers sometimes struggle to achieve complete elbow extension after surgery, making elbow injuries a serious problem.

We hope this information on Neeraj Chopra's diet plan and workout routine will give you motivation to start working out and follow a healthy eating habit.

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FAQS On Neeraj Chopra's diet and workout plan 

1. What is Neeraj Chopra's diet plan?
   Breakfast: Chopra begins the day with 3 to 4 egg whites, two slices of toast, a bowl of dalia, and fruits. Lunch: He eats curd rice, lentils, salad, and grilled chicken or salmon fish. Dinner: Chopra loves a light meal of soup, boiled veggies, and fruits.
    
2. Does Neeraj Chopra consume protein powder?
   To achieve his daily protein requirements, Chopra also takes protein supplements.
    
3. Does Neeraj Chopra eat chicken?
   Neeraj's meal consists of curd, rice, lentils, grilled chicken, and salad.
    
4. How much time does Neeraj Chopra spend in the gym?
   Sportspeople must not only perform well on the field, but also off it in terms of food and training regimens, to stay in good shape. As a result, it's no wonder that Neeraj Chopra, an Indian track and field athlete, spends hours in the gym. The "loading phase" takes "7-8 hours" rather than one, two, or three. "4000-5000 is my calorie intake," Chopra said in a 59-second quickfire with CurlyTales.
    
5. What is the loading phase?
   According to experts, the loading phase most likely refers to the creatine loading phase, a technique meant to rapidly fill your muscles with creatine in order to improve muscular growth and athletic performance. "People usually take 20–25 grams of creatine a day, split up into several doses, for five to seven days during this phase. This quick intake quickly raises the muscles' creatine levels. Athletes typically use this approach because it allows them to receive intensive training and extended hours of exercise under the supervision that they require.