The Indian men's hockey team has focused on a dietary regimen as it begins its preparations for the 2028 Los Angeles Olympics. Carbohydrates have been
forced to take a back seat as protein replaces the daily dietary routine from now on.
As part of their preparation, the team is set for a revamped nutrition programme, featuring colour-coded meals, protein-rich food, and carefully monitored hydration, which has become a key part of the team's long-term preparations, as per a report from the Indian Express.
No Rice, Curries Anymore
The initiative marks a significant shift in the players' eating habits, with traditional heavy curries and excessive rice servings making way for salads, hummus, avocado, grilled meats and specially prepared milkshakes. The objective is to ensure that players receive the right nutritional intake according to their training demands while improving recovery and maintaining fitness throughout the season.
Nutritionist Mihira Khopkar, who has been working with the squad since May, has introduced a structured dietary programme at the Sports Authority of India's (SAI) Bengaluru centre. Having also served as the Indian contingent's nutritionist at the Paris Olympics, Khopkar has designed weekly menus in consultation with the team's kitchen staff.
What is the Coloured Diet Plan?
The programme divides training days into three categories - red, orange and green - with meals adjusted according to workload. Red days, which involve intense sessions resembling match situations, include 100-150 grams of carbohydrates and around 40 grams of protein at lunch and dinner. Orange days, representing moderate workloads, provide 50-100 grams of carbohydrates, while green days focus on 50-60 grams of carbohydrates and 40-50 grams of protein.
The lighter-day menu features vegetables, nuts, seeds, hummus and avocado, alongside protein sources such as grilled chicken, fish, lamb and prawns. Vegetarian options have also been expanded beyond the usual paneer-based meals, with hung-curd desserts, yoghurt and protein-enriched milkshakes included.
Hydration has received equal attention. The kitchen prepares approximately 50 litres of isotonic lime water on particularly demanding training days. Watermelon and pineapple juices are among the recovery options, while milkshakes containing fruits, dates and dry fruits are served without added sugar.
Vice-captain Hardik Singh has also acknowledged the importance of balancing carbohydrate and protein consumption, admitting that his previous diet was excessively carbohydrate-heavy.
With consecutive Olympic bronze medals at Tokyo 2020 and Paris 2024, Craig Fulton's side now has another podium finish in its sights at Los Angeles 2028.
