Athletes need to perform their best not only on the field but also off it, maintaining strict diet and fitness routines to stay in peak condition. It’s no surprise, then, that Indian track and field star Neeraj Chopra spends hours in the gym—specifically, “7-8 hours” during the “loading phase.” Chopra shared in a 59-second quickfire chat with CurlyTales that his daily calorie intake is around 4,000-5,000.

Chopra also revealed his love for “churma” when it comes to “desi khaana.” When asked about his screen time, he mentioned it was around 2-2.5 hours the last time he checked. A mountain enthusiast, Chopra shared that his favorite destination is the Alps-covered Switzerland, and he prefers rock climbing over sailing.

Understanding the “Loading Phase”

Experts suggest that the “loading phase” likely refers to creatine loading, a strategy used to quickly saturate muscles with creatine, enhancing athletic performance and muscle gains. According to Dr. Nandini Sarwate, Chief Nutritional Advisor at Utopian Drinks, athletes typically consume 20-25 grams of creatine daily, divided into multiple doses over 5-7 days, to rapidly increase muscle creatine levels. This approach is often followed by athletes who require extensive training and exercise for long hours under proper supervision.

While the body naturally produces creatine through the kidneys and liver, supplements are often taken under guidance. Muscles convert creatine into creatine phosphate, which is then used to generate adenosine triphosphate (ATP), essential for muscle building during exercise.

Is Loading Necessary for Everyone?

Dr. Sarwate emphasized that creatine loading is not necessary for everyone. “This method is specifically used to increase the efficiency of athletes for faster results,” she explained. Creatine loading has been shown to significantly boost muscle mass and strength, particularly when combined with specific training.

Can Someone Work Out for 7-8 Hours?

Dr. Sarwate explained how athletes could train for 7-8 hours a day, especially when preparing for high-level competitions. “This extensive training is carefully structured and monitored to maximize performance and minimize injury,” she said.

General Guidelines Followed by Athletes:

• Periodization: Training is divided into phases focused on endurance, strength, speed, or technique to help athletes peak at the right time and avoid burnout.
• Variety of Training Modalities: Including cardiovascular training, strength training, and recovery sessions.
• Balanced Schedule: Alternating high and low-intensity periods to allow for recovery.
• Nutrition and Hydration: Tailored nutrition plans fuel workouts and aid recovery.
  • Pre-Workout: Carbohydrates and protein for energy.
  • During Workout: Hydration and sometimes electrolytes or carbohydrates.
  • Post-Workout: Protein and carbohydrates for muscle repair.
• Rest and Recovery: Equal attention is given to sleep, active recovery, and rest days.
• Professional Support: Including coaches, nutritionists, and physiotherapists to ensure optimal training and recovery.