What is Neeraj Chopra's diet plan? All you need to know about two-time Olympic medalist's meal

Two-time Olympic medalist Neeraj Chopra follows a strict diet with controlled cheat meals.

Did you know? Every gold-medal javelin throw has a diet plan that helps Neeraj Chopra’s incredible skills. India’s Olympic star who won gold in Tokyo and silver in Paris with his best throw of 89.45 meters mixes strict food rules with some fun treats.

Chopra was overweight as a child and transformed his physique through a planned diet to maintain the right 10% body fat for his sport. While meals full of protein and smart snacks are the main part of his diet, the champ says he enjoys some sweets too – but when he’s not competing.

Also Read: Neeraj Chopra’s top five throws in 2024 season

Breakfast

Neeraj Chopra starts his day with a power-packed breakfast. Don’t believe it? Chopra has a balanced meal of fresh fruits, Greek yogurt, oatmeal, three to four egg whites, and two slices of whole-grain bread. He adds hydration with coconut water or fresh juice and a small handful of dry fruits for sustained energy.

Also Read: Who is Neeraj Chopra’s wife Himani Mor? Everything you need to know

Lunch

After a morning workout, Chopra focuses on recovery with a structured lunch that includes yogurt, moderate amounts of brown rice during active training phases, lentils for plant protein, seasonal vegetables, and grilled chicken or his favorite protein source, salmon. 2023 World champion is always mindful of micronutrients and includes a fresh green salad with light olive oil dressing.

Dinner

As the evening approaches, Chopra’s nutrition plan changes significantly, he excludes all carbohydrates in dinner to prevent weight gain at night. He consumes lean protein from chicken, fish, or egg whites, paired with generous servings of vegetables and salad. Before bed, he might have milk with dates or occasionally jaggery as a natural sweetener.

Also Read: Neeraj Chopra’s top five career best throws in men’s javelin

Between Workouts

Between these meals, Chopra maintains his energy with strategic snacks – a banana or dry fruit with chia seeds before evening training, a protein shake within 15-20 minutes after workouts, and fresh juice or coconut water throughout the day. He even takes a one-hour nap between training sessions as part of his recovery routine.

The 10% Solution

After his post-Tokyo Olympics weight gain of 12-15kg, this planned diet which eliminates refined sugar and moderates carbohydrates while emphasizing protein helps him maintain his optimal 10-10.5% body fat percentage – the ideal range for elite javelin performers.

Controlled Cheat Meals

Chopra allows himself to eat golgappas, his favorite gulab jamun with ice cream, Haryanvi churma, or kalakand only during the off-season. This is the same approach he used to win the Olympics.

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