HomeChampion's TrainingAthletes Diet PlanKnow What Two-Time Olympic Medalist Sushil Kumar Includes in his Diet Plan...
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Know What Two-Time Olympic Medalist Sushil Kumar Includes in his Diet Plan To Stay Fit

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Wrestling Champion Sushil Kumar is the first Indian to win two individual Olympic medals in 66kg Category, first bronze at the 2008 Beijing Olympics and a silver medal at the 2012 London Olympics.

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Born in Baprola village, near Najafgarh in South West Delhi, Sushil’s father Diwan Singh, himself a wrestler, encouraged to take up wrestling. From the age of 14, Kumar started training at the akhada (wrestling school) in the Chhatrasal Stadium with minimal funds and poor training facilities for wrestling in India.

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Did you know that the Olympic medalist happens to be a vegetarian?

Know what Sushil Kumar eats to stay fit 

  • Sushil wakes up at 4:30 in the morning and has a glass of vitamin-rich drink.
  • Before a workout, he has ragi with 500 ml milk and dry fruits especially almonds. He also drinks 500 ml of water mixed with a sports drink pre-workout.
  • Post his workout he has his protein supplements.

Sushil Kumar Breakfast

  • Sushil has 4-5 paranthas, a big bowl of curd, and a big glass of orange or lime juice for his breakfast.
  • Post his breakfast, he drinks 600 ml of almond milk.

Sushil Kumar Lunch

  • For lunch, the wrestler has a bowl of rice, 4-5 chapatis, daal, and vegetables.
  • In the evening, before the practice he has a glass of juice, during the practice he takes his sports drink and after the practice, he has a glass of whey protein shake.

Sushil Kumar Dinner

  • Sushil has a heavy dinner. He has 4-5 chapatis, a bowl of curd, rice, dal, and vegetables for dinner.
  • He also has a glass of almond milk at bedtime.

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Sushil Kumar Diet Plan

1. 3 kg of milk + 1 big bowl of white butter daily is a must.
2. 300-400 grams of almonds which add up to around 15 kg in a month
3. Sprouts, fruits, fruit juices, other dry fruits, and some veggies are also on the diet plan.
4. Eggs are occasional.
5. Protein shakes, 2-3 bowls of curd, etc. is part of the daily diet.
6. 5-6 Paranthas at breakfast and 5-6 Rotis at Lunch and Dinner plus Rice is his staple diet.
7. Two big bowls of Daal and white rice are always included in his meals.

Sushil is a vegetarian. He stays away from non-veg food and instead gets their protein from dal, almonds and buffalo milk. He also focuses on hydration and makes sure that he gets enough glucose. Sushil Kumar diet includes a lot of orange or lime juice.


Sushil isn’t a foodie and is neither fond of sweets. Occasionally, that too in winters, he relishes Gajar ka Halwa, prepared in clarified butter and fresh milk. He makes sure to add a handful of almonds to it.

Sushil Kumar diet kreedon
kajar ka halwa

Calorie Intake

Sushil Kumar keeps a check on his calorie intake. When he does training he intakes a total of 3700 calories while this amount drops down to around 1700 calories when he takes rest.

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Whey Protein Diet

  • Whey is the highest source of protein available. It is one of two types of protein that comes from milk (the other being casein protein). Whey is a by-product that is created during the process of cow’s milk being turned into cheese.
  • It provides the body with the perfect amino acid profile for muscle building, strength, and recovery. It also helps to increase size, strength and speed up the recovery time.
  • Whey protein also works as an antioxidant to boost the body’s immune system. Studies have shown that it gives strength to the immune system.
  • It increases lean muscle mass and reduces post-workout muscle breakdown.

View this post on Instagram

With a young wrestler Divya sain

A post shared by Sushil Kumar (@wrestlersushil) on

Tips from Sushil Kumar Diet

  • Even vegetarians can build up muscles. Eat sprouts and wholesome grains.
  • Avoid junk food and include healthy dietary food.
  • Have eggs and almonds in your diet.
  • Eat at right time periods.
  • Drink 12-15 glasses of water daily.
  • Sleep right.

Sushil Kumar Interview

When asked about an ideal diet for a wrestler in an interview with Sports Flashes, he said,” It depends on which category you wrestle in. I wrestle in 66kg so I have to eat accordingly so that I can maintain my weight. Yes, we all know that proteins are very necessary for wrestling as we need muscles and they are abundantly found in non-veg food. So I, being a vegetarian, have to make up for it by eating nuts, milk, and vegetables. My diet is managed my Ryan Fernando, who is excellent.”

Sushil tells that his coach is very important to him.“If I consider my life, whatever I am today is because of my coach. It’s all due to the blessings that I have reached so far. It’s the coach who helps his pupil climb the ladder.”

He is a big inspiration to the youngsters. He advises them, “I would like to suggest all the junior sportspersons to work hard, make the country proud and respect the seniors along the way. It’s your teachers who take you to greater heights and is happy even when you achieve more than them. So according to me, teachers play a very special role in our life”, he said in an interview with Sports Flashes.

Sushil Kumar diet tells you that you don’t need to eat meat to build up your muscles. You can eat the right amount of healthy vegetables, include sprouts and wholesome grains like ragi, drink 12-15 glasses of water daily and exercise, you can also build a muscular body.

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Gaurav Kadam
Gaurav Kadam
Gaurav Kadam is a young sportswriter and journalist who is a huge cricket enthusiast. He is a bibliophile and a movie and American TV series buff, who is completely addicted to Netflix. Gaurav is liberal in thoughts and agnostic in deeds.


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