The fighters diet plan

Hello ladies, I hope you are all very well. Today I would like to discuss with you the diet plan of female wrestlers in India. As we all know, the amazing ‘Phogat sisters’ made India proud with their atypical interest in ‘wrestling’, a predominantly male sport. The famous saying, “Behind every independent and successful woman is a father who blindly trusts his children and not society” aptly describes the dedication and unwavering faith of an enthusiastic father for his children.

Now let’s discuss the detailed diet plan with health benefits:

Diet Plan In Detail

First thing in the morning is a glass of water on an empty stomach followed by some stretching and warm up exercises. Drinking water in the morning helps cleanse the intestine, detoxifies the body, and helps boost immunity. Increases appetite and increases BMR (Basal Metabolic Rate) by 24%, which helps with weight loss and muscle tone.


Sprout Salad: Sprout salad can be easily made using a variety of available sprouts such as gram sprouts, moong bean, kidney beans, peas, etc. Sprouts are a naturally nutritious wonder food, a rich source of vitamin A, vitamin K, biotin, iron, and zinc.

Including sprouts in your diet has various health benefits, such as rejuvenating the skin, improving collagen production, aiding in the detoxification process, and preventing premature aging. So, go ahead and enjoy mixing and matching various sprout recipes to reap their benefits.

Fresh Fruits and Vegetables: Eating a diet rich in fruits and vegetables provides your body with all the necessary nutrients vital to maintaining a healthy lifestyle. Fresh vegetables are naturally low in calories and rich in dietary fiber, vitamins A and C, folate, and potassium.

Intake of potassium-rich foods like soybeans, spinach, lentils, and beans, etc. helps maintain normal blood pressure. Dietary fiber from most vegetables lowers blood cholesterol levels and helps form fiber that aids in digestion. Foods rich in folic acid such as broccoli, avocado, lentils, etc. stimulate the formation of red blood cells. Citrus fruits rich in vitamin C have healing properties for wounds.

Milk, soy: Cow’s milk is considered the best diet for stronger bones and teeth, as it offers a rich source of calcium and vitamin D. It also has supplements such as potassium, which helps vasodilation, which reduces blood flow. blood pressure. The most important dietary change for a healthy person to make is to reduce sodium intake and optimize potassium intake. The optimal amount of 4069 mg of Potassium per day reduces the risk of heart disease by approximately 50%. Cow’s milk is also designed for muscle development.

Whole soy foods are an excellent source of fiber, calcium, vitamin B complex, and omega 3 fatty acids. It is the only complete non-animal protein as it is a plant source of eight of the essential amino acids. These foods provide us with high-quality protein and are very low in saturated fat, making it a healthy and complete meal in itself. Whole soybeans are best as they contain isoflavonoids, and a diet rich in isoflavone phytochemicals forms the basis for a balanced diet.

Nuts: Grapes are food supplements of high energy value for fighters. They are well known for gaining weight in a healthy way. They are the ideal food for maintaining an athletic body, as they provide fighters with powerful energy boosts. The high iron and copper content in raisins helps in the formation of red blood cells.

Almonds are rich in unsaturated fatty acids and contain fiber that keeps you full for longer. They are best consumed as between-meal snacks to keep hunger at bay. These beloved nuts contain unique and protective phytosterol antioxidants as well as a plant protein. When consumed together with grapes they complement each other.

Cheat Days: Sometimes wrestlers like to have their choice of breakfast like aaloo paratha with curds or other healthy variations. These cheat days allow you to satisfy your cravings and follow the diet plan with the utmost discipline.

So this was all about breakfast and snacks. Now let’s talk about meals in detail.

Entrée Regular Meals: Wrestlers are encouraged to eat regular meals which constitute of ‘daal’ the nutritious and appetizing slow preparation. These are found under the diet of legumes, very rich in protein. It is advisable to include a mix of all dals in your diet without which a typical Indian meal is incomplete. White rice is rich in mineral content and can be eaten in moderate portions along with daal.

Various green leafy vegetables like spinach, broccoli, turnip, etc. they are cooked with simple methods to preserve their nutritional value, color and flavor of food. Some vegetables are preferred to be eaten in their raw form and are blended to form various salad dressings.

Chicken is included in the wrestlers’ diet because of its high protein content. Protein is made up of amino acids which are the building blocks of our muscles. 1 gram per kg of body weight is the recommended daily amount of protein. The best part of eating chicken regularly is that it provides wrestlers with high protein content to make their body more muscular and firm as well as keeping body weight in check.

Indian Whole Wheat Bread or Roti is eaten at dinner along with vegetables, dal, chicken and salads to keep you full longer and feel active and light at the same time.

Afternoon Half Hour Snacks: A full glass of milk and seasonal fruits are good enough to keep hunger at bay. Almonds and raisins should be taken to give energy shots whenever required.

Pre-Workout Diet: Milk and seasonal fruits provide wrestlers with the energy they need for rigorous training sessions.

Post-Workout Diet: A post-workout meal of soy protein, fruit, and plenty of water is required to replenish muscle glycogen depleted during training. Fruits and water hydrate dehydrated body tissues.

Last but not least, a full glass of milk before bed relaxes your tired muscles and makes you sleep like a baby. Milk contains tryptophan (an amino acid that helps induce sleep) and melatonin (a hormone that regulates the sleep cycle).

A wrestler’s diet is versatile and balanced, with no high-calorie foods or junk food. Fresh and seasonal food is very relevant. Wrestlers are advised to avoid overly acidic and spicy foods such as pickles, chutneys, and chat, as these are believed to cause lethargy and sensual arousal.

Congratulations to the Dangal sisters for their taboo breaking move to become successful fighters and unquenchable thirst to achieve their goal. More power to you women, keep going and achieve your dreams.