- 29 minutes ago
At the India Today HealthWealth Summit, Asian Games gold medallists Raj Rani and Nikita Kumari revealed how traditional Indian food, from dal, roti and desi ghee to protein-rich meals, fits into an athlete's diet. Golfer Arjun Bhati highlighted the importance of meeting individual nutritional needs and explained why mental preparation is just as important as physical training.
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00:00We are going forward to playing sports and talking about the people who play sports and play for the country.
00:08So our next session is that if it is fit, then it is hit.
00:15And I would like to call on the mind of these special guests, Nikita Kumari, Asian Games 2026 Gold Medalist.
00:25Come here. Please, please welcome them.
00:32These are the people who have brought Gaurav for the country.
00:38Raj Rani, Asian Games 2026 Gold Medalist.
00:48Arjun Bhati, Indian golfer, winner of the FCG Callaway Junior World Golf Championship 2019 and winner of National Youth Award.
01:04Nikhil, I tell you that I will start.
01:05I think that you will start.
01:07The last session is not finished.
01:10See, we are coming back.
01:12The doctors, who are coming back?
01:16Those who are the ones that are called.
01:18We have won, we have won, we have won, and you will have gold medals in the Asian Games.
01:23First of all, you have a great deal.
01:26First of all, you have to come very far away.
01:29You have to wait a lot.
01:31First of all, I want to know that our Kabaddi players, or Arjun is a golfer,
01:36you have to keep a lot of attention to your food.
01:38Yes, sir.
01:38So, we haven't skipped your dinner today?
01:40No, sir.
01:42What?
01:44We can do it, sir.
01:45Say it on the mic.
01:46Say it on the mic.
01:47We can do it, sir.
01:49What do you eat?
01:50We take a diet, sir.
01:52We take a diet, sir, which is in our house.
01:55Dals, roti, chawal, dairy.
01:57Hmm.
01:58How do you eat?
01:59Sir, it's just like the house.
02:01Dessi ghee, churma, roti, dry fruit, protein, all the things we eat.
02:08Arjun, I think they don't eat much more.
02:11No, they eat, sir.
02:13Arjun?
02:14Sir, very similar.
02:15I would say, I'm sure everyone will agree, that we are a little bit of a diet conscious.
02:21But I would say, sometimes the lenience comes from traveling.
02:25But that's just like the regular diet.
02:28They take care of the protein.
02:31And at the same time, the nutritionists make a diet plan.
02:34So I think so.
02:36So I think so.
02:36I have to follow him most of the times.
02:38Well, I hope you can do the best.
02:41That we are sitting here.
02:43The gold medalists are sitting here.
02:44We are trying to do the life of their lives and an inspiration story.
02:57I think so.
02:59I think so.
03:02I think so.
03:11I think so.
03:14I think so.
03:16That if you eat Indian diet, you can become a champion.
03:20You have to eat a little bit.
03:21You have to eat a little bit.
03:22You have to eat a little bit.
03:24You have to eat a little bit.
03:25You have to become fit.
03:26You have to eat a little bit.
03:27So now you are a gold medalist.
03:29This has been strong.
03:30And in the cupboard.
03:31Yes.
03:31But I think so.
03:32I mean, in terms of your own experience,
03:36do you have to change a little bit?
03:38Do you have to take a little bit of protein?
03:39Or if you eat a regular diet,
03:42but make a discipline,
03:43then you can also be comfortable,
03:46fit, strong, man.
03:48I will go ahead of both of you.
03:49You first.
03:50Sir, we have to take this protein.
03:53I mean,
03:53I think we can't do this with a regular diet.
03:57We can do this with a little bit.
03:58We have to be more than a supplement.
04:01And also,
04:02for this,
04:02for this,
04:03we get good food in the camp.
04:05There is a good focus on our diet.
04:08So,
04:08we get full protein.
04:11And in the morning,
04:11we get good diet.
04:15Sir,
04:16I believe that
04:18the diet is good in India,
04:21and
04:21we have to eat our diet.
04:24We will have to take this protein.
04:25So,
04:26that's not that.
04:27Because,
04:27we have to eat our camp,
04:29and we have to give up our full protein.
04:31Because,
04:31we provide a good diet.
04:34We have to eat it.
04:34this is our food,
04:35we put their food,
04:37like
04:38my mother's food.
04:39We put our food,
04:40and we brought our food.
04:41It is food.
04:42Yes, sir.
04:44It is food.
04:45Yes, sir.
04:46So,
04:46this is our food.
04:52Very good. Very good.
05:17Are you champions? Or are you champions?
05:22Sir, look, if we don't eat food and our country don't eat food, we won't get enough.
05:31Is this food enough? My question is this.
05:35It's not enough, but it's too much for us.
05:39Now, the beef is very good. I was watching TV. Kareena Kapoor also eats beef.
05:45So, now it is cool again to eat beef.
05:49Yes, sorry.
05:50Sir, look, I haven't eaten anything like that today.
05:53Because if you have a house, a country, you can eat it.
05:56Sir, I am a player. It's not that.
05:58If you are on your mind, you will be able to eat this thing.
06:02Sir, we will practice good and take a good diet.
06:04Perhaps you can become a good player from that.
06:07And take a medal for our country.
06:10Arjun, tell me, and I will also know that.
06:12Because we are talking about diet. Why did I talk about Indian diet?
06:16It's a little carbohydrate rich diet.
06:19And today, carbohydrates are not the enemy.
06:23Protein is the buzzword. Carbs, reduce carbs.
06:26As an athlete, you follow this.
06:28Because what you will do, we will follow it.
06:32Arjun, let's start with you.
06:33And then, you also know both.
06:35What do we need to reduce carbs?
06:37As Indians?
06:38Yes, I would say that as an athlete, it is very different every week.
06:43For some weeks, there is more humidity and the weather is different.
06:47So, the diet is also changing.
06:49But in my opinion, protein is very important.
06:52It is very important.
06:53Because in our society, it is a staple diet.
06:55I don't think so we get enough protein.
06:58And we should also give it to us.
07:00Because protein is something which is very important at the end of the day.
07:04And everyone knows that.
07:05But emphasis on fitness is very important.
07:07And this is also very important.
07:09And I say that, as they tell us that we eat ground food
07:12that we eat, I am sure as many athletes and many people who focus on the on-the-pipe
07:18First, they eat them with 2 minutes.
07:22But, it is so important to see what has happened.
07:27In our Indian diet, I would say, is good in a certain level.
07:32But with that, there are many things that we should include.
07:35Like supplements, we were listening to three doctors who are very prominent in the things that they do.
07:41So, with their advice, I would say that, as we eat, the things are not complete.
07:48Supplements at the same time are very important.
07:50Like I was in England and I spoke with a chathlete.
07:54They were saying that you can't complete everything from a diet.
07:58So, it is very important that you focus on supplements.
08:01And at the same time, you have so many things that can prove very beneficial to you.
08:06And, of course, focus on your health and diet is not only for athletes, but for everyone.
08:14India is regarded as a very young nation.
08:17And I would like to appeal to all the youngsters out there that they focus on themselves.
08:22Because if you focus on yourself, this is one of the things that you love and love with.
08:29So, not to say that to yourself and to yourself, focus on yourself.
08:32It is very important.
08:34Dr. Raj, we are talking about eating.
08:37Now, let's go into training.
08:39Because it is one of the physical sports.
08:42It is a physical sport.
08:43It is a wrestling sport.
08:44It is a wrestling sport.
08:45We are probably talking about Haryana.
08:46In Punjab.
08:47Here we are wrestlers and kabaddi players.
08:51It is a question of the need.
08:52But for this, what age do you have to identify yourself that I'm going to play Kabaddi, I'm going to
08:59do wrestling, and then you start your fitness from the village and reach here?
09:06Sir, look at this, there is a game, like my Kabaddi, it seems to be playing in 16-17 years.
09:14But as you are now watching, because you are also starting to start small children, I started myself in 12th
09:18class.
09:19Sir, who was I?
09:20In 12th class.
09:21I mean, in 16-17 years.
09:23Yes.
09:23So, I was able to play Kabaddi, sir.
09:27Look, there is no age, there is no age, there is no age.
09:30But as long as we start to play in the middle of the year, it will be good, sir.
09:36Look, it's a little shame, I'll give you a disclaimer.
09:40It's a shame, right?
09:41Look, their families are sitting here.
09:43I had started Kabaddi in 11-12 years,
09:45I started Kabaddi in 11-12 years.
09:48And I started Kabaddi when it was so good that I would play Kabaddi.
09:56But slowly, slowly, my interest grew up.
09:59And then, in Kabaddi, I had a good feeling.
10:02I didn't want to drink food.
10:06Because you started in such a low age, I was thinking about who you are inspired by.
10:12Arjun, you know, you are a very big fan of Virat Kohli, right?
10:17Because of fitness, you see how fit you are.
10:19He is a fan of Virat Kohli.
10:22He is inspired by Virat Kohli.
10:23I'll tell you a little bit about it.
10:24Because, by looking at them, what you have bought things and how they inspire you to be fit.
10:30And same, I want to go to Raj Rani and Nikita both.
10:34Who was that guy?
10:35I will go to sports.
10:38Arjun, you start with me.
10:40I would say, beginning of my career, Tiger Woods, who is the most famous golfer.
10:46He has revolutionized the game of golf in every way possible.
10:52Whether it is in popularity or in fitness.
10:55He was on the cover of the men's health magazine.
10:59As a young kid, I saw him in 2014 in Delhi Golf Club.
11:04Playing golf for the first time.
11:06Then, I got a lot of inspiration.
11:09If I want to reach there, I have to focus on these things.
11:13And later, during the years, I was included.
11:16I was enlisted in the Virat Kohli Foundation.
11:19I got a chance to get Virat Kohli Foundation.
11:22And, when I talk to them, they give me advice.
11:27Sometimes, it's important that you stay in sports.
11:30And you inspire them to stay healthy at all times.
11:38So, sometimes, they do things on and off the field.
11:42Inspire me every day.
11:44Because, I'm sure, everyone will agree that Virat Kohli is the fitness icon of India.
11:48Like, he is quintessential at this point in our country.
11:53And his transformation was very inspiring for all the cricketers, be it any athlete.
11:59So, I would say Virat Kohli and Tiger Woods have played a very huge and important role in the fitness
12:05and how I perceive fitness.
12:10And, well, let's see.
12:34Veryür Veers-
12:36And that's why I became a player of my father, sir.
12:39And he didn't do anything, my father didn't do anything.
12:41What can be a good motivation for this?
12:43Today, he feels proud.
12:46Yes, that's it.
12:47Nikita.
12:49I started playing in school.
12:51I was going to play my big brother.
12:53So, we started slowly and slowly.
12:55Then, there was no Indian player in our village,
12:58so that someone was good.
12:59So, that's why we also did something good in our village,
13:04and took the gold medal for the country.
13:07One thing is that, as I've said in Haryana,
13:09boxing, wrestling, even Kabaddi,
13:12there are many players here, and this is a legacy.
13:15But there is also an athlete in Haryana, Neeraj Chopra.
13:19Neeraj Chopra,
13:21in today's sport in India,
13:25where young people come to the world,
13:27you are winning the Asian Games, the gold medal.
13:31What is your motivation, what is your inspiration for?
13:33What have you learned from them?
13:36Look, I got to learn from them,
13:38because they have practiced a lot of good.
13:41They also have a good motivation.
13:43Where they get a athlete, they get a good sport.
13:46They can do it, you can do it.
13:47So, we have heard from them,
13:49because they don't get to them yet,
13:50but who heard from them, they also said,
13:51that they can do it, they have practiced a lot of good.
13:54Then, sir, they have a medal.
13:55Then, they have the name of the nation.
13:57What is your motivation, sir?
14:01We are not able to get to them yet,
14:03but they give the motivation to everyone.
14:06They tell us about the good diet.
14:09Take care of yourself and take care of yourself.
14:11And when you do anything,
14:13do it with your mind, do it with your heart.
14:15Do it with your heart.
14:16When they are starting to listen to them,
14:16I think that their feelings found to be in fitness.
14:18If you look at them,
14:20they were sometimes big.
14:21They sent the stadium to the stadium.
14:23Should put them out,
14:24they took it and saw themании.
14:25Then they took it, saw them, saw them, saw them.
14:27So, from fitness to the first place,
14:28where did they get to come?
14:29This was about the physical fitness.
14:31But a very underrated aspect of sports.
14:34That is mental fitness.
14:36Whatever the time they need,
14:38physical fitness and mental fitness.
14:41because I don't think I have a lot of stress from you.
14:44From the first match,
14:45from the beginning of the match,
14:46from the beginning of the match,
14:49I've heard that I don't sleep at night,
14:51the next day match is a match.
14:52That's also a stress.
14:53And what happens to that?
14:54It's a difference between performance.
14:55I want to know what you do from the three things.
14:59For physical fitness,
15:00you've done diet,
15:02you've done exercise,
15:03you've done exercise.
15:03You've done mental fitness,
15:05and if you've done it,
15:06then you've done what you've done.
15:08Same order follow.
15:09Arjun, if you know,
15:10it's very important in golf.
15:12Sir, I would say golf is a very mental sport.
15:15We focus only on 4 hours,
15:20and we are just alone with our thoughts.
15:22So I would say golf is very important in golf.
15:26And it's more physical than mental sport.
15:30So over the years,
15:31when I was a child,
15:32I was totally unaware
15:33that there are things like that.
15:35But when I turned professional,
15:37that is when I realized that,
15:38you know, things have become real now.
15:40And
15:41when I changed a switch
15:45and I started to see a psychologist,
15:48they made me very aware.
15:51I've become more patient now,
15:52on and off the golf course.
15:53And I think pressure is a privilege because not everyone is, you know, given the opportunity to feel that.
16:02So,
16:03I feel very blessed and lucky,
16:06I feel very blessed and lucky that I have come to this situation,
16:08that I have to feel that I have to pressure.
16:10feel feel like I am.
16:12So then…
16:13What does it mean?
16:14What do you mean?
16:14Yes, 100%.
16:15Because not everyone is given the opportunity.
16:17And if I come to that situation,
16:19then I have to train for it,
16:20I have worked for it.
16:50And I am just lucky.
16:51So,
16:52I would say that it is different for every athlete.
16:55But I personally feel that breathing and introspecting has helped me the most.
17:00And I think that at the end of the day,
17:03discipline plays a big role at the end of the day.
17:08Because the one who lives in the situation,
17:10the one who lives in the situation.
17:11And that is what I feel.
17:13You have talked about the breathing exercise.
17:15So, you both want to know about Kabaddi,
17:17wrestling,
17:18I am about Kabaddi specifically.
17:20Is there a technique to stop breathing?
17:23Yes, sir.
17:23Is there a technique to stop breathing?
17:25Yes, sir.
17:26How do you practice this?
17:28How do you practice it in the match?
17:30Yes, sir.
17:32I am a Raider.
17:34I will say that because
17:35there is a Raider in our 30 seconds.
17:38So, we cannot stop breathing.
17:39We have to say that we have to say that.
17:41Because our game is still there.
17:42We cannot stop breathing, sir.
17:44Yes, but it is like
17:45there is a lot of pressure.
17:47There is a lot of pressure.
17:48It is like the opposite team.
17:50As the players say,
17:51yes, they play well.
17:53So, there is a lot of pressure.
17:54Yes, they play well.
17:55So, this is the mind that
17:57is being able to help myself,
17:58who is the best.
18:00There is a lot of pressure that
18:01She will keep me in my head.
18:01It will keep me in my head.
18:02until I am,
18:03after that,
18:03someone has played a match at a team,
18:05or they have shot me more often,
18:07or I have shot me in some way,
18:08it will keep me in my mind.
18:09So, I will keep me in my head
18:09that in the next time,
18:11I will keep me in my head.
18:13Sometimes, like as a team will be out of the road,
18:15I will keep me in my head.
18:16No.
18:17You will keep me in my head.
18:18In my head, sir.
18:19The R is not a great tension.
24:46Thank you very much.
25:17The team is very good, and the other countries are good, sir.
25:21So, Iran is our attacker's match.
25:24They say, yes, it's Iran's team,
25:26because they've been practicing here.
25:28So, that's why I'm going to kill you.
25:29I mean, every game is different, right?
25:33When you talk to each other,
25:35we call the Huddle in sports,
25:36so, what is your problem?
25:38As you say, what is your game, sir?
25:41Yes, sir.
25:43So, just listen to everyone once again.
25:44Just listen to everyone once again.
25:45You can both say, no?
25:48Huh?
25:48So, they say,
25:50Bajrangbali ki jai,
25:51Bajrangbali ki jai,
25:53Bajrangbali ki jai,
25:54Bajrangbali ki jai,
25:54Ground Maharaj ki jai.
25:55Oh, wow, man.
25:58But I get to them.
25:59We talked about Iran.
26:01I think, in 2018,
26:02they won the gold in 2018,
26:03but after that,
26:04they won the gold in our team.
26:06In terms of fitness,
26:08I want to know from the three of us.
26:09I've seen before,
26:10there was a difference between Indian athletes.
26:12Indian athletes always,
26:13in any sport,
26:14they were very skillful.
26:15In terms of fitness,
26:16you would kill them.
26:18But in the past,
26:19I've seen that
26:20it has changed a lot.
26:21Now,
26:22as an Indian athlete,
26:23when you are in Asian Games,
26:24or you play in international tournaments,
26:26because the rest of the athletes are also athletes.
26:27Now,
26:27you have a difference?
26:29Fitness,
26:29just fitness,
26:30strength,
26:31all these things,
26:32Indian athletes,
26:33and the rest of Korea,
26:35Iran,
26:36whatever.
26:36what's the difference?
26:37Is it possible?
26:39Yes, sir,
26:41there's a difference between eating and drinking.
26:43Because,
26:44other countries,
26:45Iran,
26:46they work on non-veg,
26:46etc.
26:48In India,
26:50they don't eat,
26:51they don't eat non-veg,
26:51but in our team,
26:51they don't eat non-veg.
26:53We're not as vegetarian,
26:55so I don't eat anything.
26:56This happens,
26:57because,
26:57there are many players,
26:59they leave their diet,
27:00and they don't eat,
27:00they don't eat,
27:02and they don't practice,
27:04and they don't focus on our fitness.
27:05Did you meet Prime Minister Narendra Modi?
27:08Yes, yes.
27:08What did you talk about?
27:10They came from him,
27:12they did sport,
27:13they took a medal for their country,
27:15and they did full sport on us,
27:17and said,
27:18that our India is so high,
27:20we're doing so much sport,
27:22because,
27:22first,
27:23they were saying,
27:24that they weren't indoor,
27:25they were not indoor,
27:26for some practice.
27:28Now,
27:28they have indoor,
27:29like Saai,
27:30there are many players,
27:32who are very poor,
27:33and they don't get the facility,
27:34they don't get the facility.
27:34So,
27:35they gave us a facility,
27:37sir,
27:37and then,
27:37we'll go to our cupboard,
27:38and then,
27:39we'll go to other games,
27:39sir.
27:42Nikita,
27:42did you say something there?
27:43I just want to say,
27:46sir,
27:47sir,
27:47sir has motivated us,
27:49and,
27:50for the Olympics,
27:51he told us,
27:53all the facilities you have,
27:54we will provide you more than two times,
27:57and,
27:57and,
27:58if you are working,
28:00Nara has also given us,
28:01we can do it,
28:02so,
28:03we're all doing that,
28:04we're all doing good,
28:05we can do it,
28:06and,
28:07we'll grow up for the country,
28:08and,
28:08we'll grow up for the country.
28:10And,
28:11this news came out,
28:12that,
28:13now,
28:13when Prime Minister Narendra Modi,
28:14all the athletes,
28:16you have given us,
28:17we can do it.
28:20But,
28:20they had already done it.
28:22Olympics,
28:22say,
28:23we can do it,
28:24in terms of Olympics.
28:25When the Olympics will reach,
28:27100%,
28:27they will,
28:29do it.
28:30pleasure,
28:31as always,
28:31as always,
28:32you came,
28:33sorry,
28:33we started a little while,
28:35but,
28:36when it happened,
28:37you put your knowledge,
28:40and,
28:40your experience.
28:41And,
28:42once again,
28:42big round of applause,
28:43because of you guys,
28:51Arjun,
28:52Raj Rani,
28:53Nikita,
28:53thank you so much,
28:54for coming here.
28:54Thank you, sir.
28:55Thank you, sir.
28:59Thank you, sir.
29:00Thank you, sir.
29:03Thank you, sir.
29:14Thank you, sir.
29:16Thank you, sir.
29:20but,
29:21you can give me tips,
29:21definitely?
29:24Yes, they should.
29:26Who can give you tips from athletes?
29:29Who can give you practical tips?
29:30They can give us.
29:39Gold.