No cheat meals, cutting out carbs and adding caffeine: Suryakumar Yadav took the road less traveled to the top.
His 360-degree game was achieved through systemic planning, and changing eating habits was one of his greatest off-court accomplishments.
Renowned dietitian and sports nutritionist Shweta Bhatia, who worked with the world number one hitter T20I, gave an accurate insight into how meticulously the cricketer planned the work on his body.
“We have been working with him for a year. He was looking to improve his general physical condition. I helped him realign his understanding of sports nutrition,” Bhatia told PTI on Monday.
Bhatia said Surya’s diet was based on a five-point plan. First, improve performance during training and matches. Second and most important, help him maintain body fat in the athletic zone (12-15%).
Third, his diet should help him stay cognitively alert/energetic. The fourth point was about reducing the need to constantly refuel with less cravings. Last but not least, promoting recovery, which is a must for an athlete.
To increase his level of agility, Bhatia reduced his carb intake to the minimum level for optimal results.
“The latest research shows how performance can not only be maintained but improved with a structured low-carb plan,” she said.
“We cut excess carbohydrates from Surya’s diet. His diet consists of healthy fats like nuts and omega 3s. He consumes plenty of first-class protein from non-vegetarian sources (eggs, meats, fish), dairy products, and fibrous carbohydrates from vegetables. Hydration is paramount for an athlete which includes fluids and electrolytes.
“Fluid and electrolyte hydration guidelines are provided for the intra-game/intra-workout period. Activity-specific sports performance supplements are added before, during and after training.
“These include whey protein, vitamins, minerals, antioxidants, joint health supplements, to name a few. schedules of matches, training and travel. I plan the menu, suggest healthy alternatives and cuisines to avoid monotony,” added Bhatia.
Surya’s extraordinary batting skills have amazed the world of cricket, and it is the reward for the incredible amount of work he has put in to achieve peak physical fitness over the past year, which has resulted in a better execution.
If Surya swept six on a 135mph delivery from pacer Richard Ngarava was a mix of skill, timing and explosive power, caffeine could be one of the contributors.
Caffeine is a power booster and is one of the “energy supplements” that Surya drinks which helps generate explosive power.
“I work with his strength and conditioning coach. I am informed of the training protocols and the diet is adjusted accordingly. Supplements that improve power output have been included. Overall, the diet should match the intensity of the workout to get the best results.
Surya doesn’t believe in cheat meals
The thirst for success and the resulting achievements require extreme sacrifice. The most difficult thing is to let go of the little pleasures in life, such as an ice cream at the end of a meal, or tasting a mutton biryani or a pizza.
Bhatia is extremely proud of her client.
“Surya has the mindset of an elite athlete and prioritizes his performance over everything else, so cheat meals are rare. He doesn’t crave junk food or foods. comforting since he started following the diet.
“When it gets monotonous, healthier options are considered. If he wants to have one, cheat meals are strategically planned. not his performances.After Mumbaikar extended his dream run in the T20 World Cup with a blistering half-century against Zimbabwe on Sunday, head coach Rahul Dravid also opened up about how Surya took care of his body.
“If I watch Surya a few years ago just to see how he takes care of his body and the time he puts into his fitness, I think he really deserves the reward for a lot of hard work who he is. put on and off the pitch, and may it continue for a long time,” Dravid said.
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