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 Neeraj Chopra's Fitness, Diet and Training  

Neeraj Chopra is India’s first Olympic champion in track and field and the first Indian athlete to win the World Athletics Championships. He is also the world No.1 javelin thrower. His fitness, diet and training are key factors behind his unprecedented success. Here are some of the highlights of his regime:

• Fitness: Chopra follows a rigorous fitness routine that includes gymnastics, strength training, flexibility exercises, and recovery sessions. He works on his shoulder mobility, hip flexibility, and ankle strength, which are vital for a javelin thrower¹. He also does exercises with medicine balls, cable pulls, and resistance bands to strengthen his arms, elbows, and shoulders². He maintains a body fat percentage of around 10%, which gives him more energy and explosive power³.
• Diet: Chopra follows a strict diet that is high in protein, low in sugar, and balanced in carbohydrates and fats. He starts his day with juice or coconut water, followed by breakfast of egg whites, bread, dalia, and fruits. For lunch, he has curd, rice, pulses, grilled chicken, and salad. He snacks on dry fruits and fresh juice in between training sessions. For dinner, he has soup, boiled vegetables, and fruits³. He also takes protein supplements to meet his daily protein requirements³. He recently added salmon fish to his diet as a preferred source of protein³.
• Training: Chopra trains under coach Dr Klaus Bartonietz, who helps him improve his technique and performance. He trains for six days a week, with one day of rest. He does two sessions a day, one in the morning and one in the evening. He alternates between throwing sessions and gym sessions. He also does warm-up drills, stretching exercises, and cool-down routines before and after each session¹². He trains smartly by listening to his body and avoiding overtraining or injury¹.
• Self-belief: Chopra has a strong self-belief that helps him overcome challenges and achieve his goals. He is confident of his fitness and technique and does not let pressure or expectations affect him. He focuses on his own performance and enjoys the sport. He is humble and respectful of his competitors and coaches. He is always eager to learn and improve¹⁴.

Neeraj Chopra is an inspiration for many aspiring athletes who want to follow his footsteps. His fitness, diet and training are examples of dedication, discipline, and excellence.