Diet and Workout Plan of First Indian Athlete Gold Medal Winner Neeraj Chopra

Gold Medal Winner Neeraj Chopra

Neeraj Chopra has made history by becoming the first Indian athlete to win a gold medal in individual athletics at the Olympics. His triumph is the result of his exceptional hard work, talent, and dedication.

Chopra’s self-determination and self-discipline are what led him to victory. But what about his training regimen and diet plan? In this article, we delve into the details of what Chopra did to prepare for his remarkable achievement.

Neeraj Chopra the Golden Boy

Neeraj Chopra is the first Indian individual to win the first gold medal in Olympics. Now he is popular as the golden boy all over India. He won in the category of javelin throw.

He threw the javelin to the distance of 87.58 m and defeated his competitor J. Vadlejch of the Czech Republic in the 2021 Tokyo Olympics.

He worked for it and his talent led him to win India’s first-ever individual Olympics gold medal.

He dedicated his medal to the late Indian athlete great Milkha Singh Ji. Following his diet and workout planning for the Tokyo Olympics 2021.

Diet of Neeraj Chopra

Neeraj Chopra is a junior officer in the Indian army. He is the biggest name from Indian in the 2021 Tokyo Olympics.

He threw the javelin to the distance of 87.58 meters and broke his own record with first place in Olympics.

Following is his Diet Plan According to the Trusted Sources

In the breakfast Neeraj takes brown bread and omelette. He does not consume fatty or fast food because he has suffered from fatness before.

In lunch or dinner, he consumes chicken, salmon fish, and eggs.

He also loves to eat vegetable biryani once a while and bread omelette.

He consumes cheat food once a week or month. In the cheat meal, he likes to eat sweets.

His favourite sweet is homemade churma. A local Haryanvi sweet made up of chapati, sugar, and curd. In his daily routine, he avoids sweets but he loves to eat sweets once in a while.

When he heels hungry, he likes to drink fruit juices. Fruit juices make him feel fresh and good and provide important nutrients that do not let him down in the practice session.

After the workout he consumes 2 scoops of whey protein to empower the muscles. While practicing his muscle breakdown to repair the muscles, he needs to consume protein and take proper rest.

In an interview Neeraj shows his love for the famous street food GOL GAPPE. He adds, there is no harm in eating GOL GAPPE, there is plenty of water with some spices in GOL GAPPE. Eating GOL GAPPE saves your form being dehydrated and fills up the empty stomach.

He has started his training for the Tokyo Olympics 2021 in October 2019, so he changed and took a strict diet with a heavy workout session.

Workout Plan of Neeraj Chopra

There used to be a time when Neeraj was not such a fit kid. Neeraj was 80 kg in his childhood days and now he is a fitness icon in India. Behind his fitness has success there is a lot of hard work, struggle, and motivation.

He also has suffered from the injuries and every time he bounced back. After qualifying for the Tokyo Olympics, Neeraj has been training hard to win the medal.

For a javelin thrower his lower body’s role is 60% and upper body’s role is 40%. So Neeraj trains his legs and thighs daily, Neeraj also trains his core strength, triceps, shoulders, and back.

That helps him to throw the javelin farther. Here is his workout plan from various sources.

Arms and Shoulder

The role of elbow and shoulder is very important for a javelin thrower. He has suffered various injuries in his hand. He broke his elbows in 2012 and injured his elbow right before Tokyo Olympics.

Cable Pull Exercises

Neeraj mimics the javelin through with the cable pull machine. The cable pulls exercises strengthen his arms, shoulder muscles, and elbow muscles. That helps to throw the javelin harder without getting injured.

Dumbell Front and Side Raises

Dumbbell front and side raises are exercises to provide mobility and strength to the shoulder. The shoulder is an important part while throwing the javelin.

Cable Face Pulls

Cable face pulls exercises is to increase strength and mobility in the back and the shoulder. This exercise lessens the risk of injury in the tournament or practice session.

Single-Arm Cable Pull

This exercise is a must-do exercise for a javelin thrower. It is a shoulder explosive workout to increase the power of a throw.

Core Strength

To increase their stamina and improve the nervous system Neeraj trains his core frequently. His core strength exercise includes lying oblique crunch and Swiss ball crunch.

Lower Body Strength

The importance of the lower body is 60% in the javelin throw. A javelin thrower trains his lower body harder than the upper body.

Leg Raises

Leg raises with the focus on the hamstring is a must-do exercise for a javelin thrower’s sprint to increase the power of a throw.

This exercise saves the athletes from a hip injury and strengthens the leg muscles and hamstrings.

Final Thought

We have concluded the information of Tokyo Olympic 2021 gold medal winner Neeraj Chopra from various trusted sources. And compiled here in a structured manner.

During his training for the Olympics, he has followed a specific diet plan that is not out yet. But this is the same workout plan that Neeraj followed.

Neeraj’s hard work and self-discipline earned him the gold medal in the Olympics and made him the first individual to win gold for India.

We wish all the luck for Neeraj Chopra.

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