Neeraj Chopra loves to have ‘churma’, but makes up for it by working out for ‘7-8 hours’

Sportspersons do not only need to perform their best on the field but also off it — in terms of their diet and fitness routines — to stay in good shape. As such, it doesn’t come as a surprise that Indian track and field athlete Neeraj Chopra spends hours in the gym. Not 1 or 2 or 3 but “7-8 hours” in the “loading phase”. “4000-5000 is my calorie intake,” shared Chopra, in a 59-seconds quickfire chat with CurlyTales.

Chopra also revealed that when it comes to “desi khaana”, nothing beats his love for “churma”. Further, when quizzed about his screen time, Chopra shared that the last time he checked, it was around 2-2.5 hours. Being a mountain person, he also revealed that his favourite destination happens to be the Alps-covered Switzerland, and that he prefers rock climbing over sailing.

So, let’s understand more about loading phase

Experts suggest that most likely loading phase denotes creatine loading phase which is a strategy designed to quickly saturate your muscles with creatine which enhance athletic performance and muscle gains. “During this phase, individuals typically consume 20-25 grams of creatine per day, divided into multiple doses, for 5-7 days. This rapid intake elevates creatine levels in the muscles swiftly. This method is usually followed by athletes as they need extensive training and exercise for longer hours under proper supervision,” said Dr Nandini Sarwate, chief nutritional advisor, Utopian Drinks.

Notably, while the body naturally produces creatine through the kidneys and liver,  supplements are also taken under guidance. “Muscles then convert creatine into creatine phosphate, which is then used to generate adenosine triphosphate (ATP). Creatine is stored in your body, and then used by your body for exercise which is eventually used for muscle building,” described Dr Sarwate.

Is loading necessary for all?

Dr Sarwate said that this is not a natural way that needs to be followed by everyone. “This is done purely to increase the efficiency of athletes for faster results,” said Dr Sarwate. “Creatine loading has been shown to significantly boost muscle mass and strength, particularly when combined with specific training,” said Dr Sarwate.

Faster recovery times and enhanced performance in extreme movements and exercises are common benefits, added Dr Sarwate.

 

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Can someone workout for 7-8 hours?

Dr Sarwate explained how athletes could train for 7-8 hours a day. “Athletes often workout for 7-8 hours a day, especially when training for high-level competitions and professional sports. This extensive training is carefully structured and monitored to maximise performance and minimise injury,” said Dr Sarwate.

Dr Sarwate listed a few general guidelines that are followed

Periodisation is when training is divided into phases with specific focuses, such as endurance, strength, speed, or technique, to help athletes peak at the right time and avoid burnout.
A variety of training modalities
Cardiovascular training
Strength training
Recovery sessions

Diet and recovery

Balanced schedule: Training includes high and low-intensity periods to allow for recovery, said Dr Sarwate.
Nutrition and hydration: Athletes follow tailored nutrition plans to fuel workouts and aid recovery.
Pre-workout: Carbohydrates and protein for energy.
During workout: Hydration and sometimes electrolytes or carbohydrates.

What’s creatine loading? (Source: Getty Images/Thinkstock)

Post-workout: Protein and carbohydrates for muscle repair.
Rest and recovery: Sleep, Active recovery, and Rest Days are given with equal attention.
Professional support: Coaches, nutritionists, physiotherapists

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