The Philosophical and Nutritional Foundation
For Desi Pehelwans, particularly those from traditional akhadas (wrestling arenas), diet is more than just fuel; it's a spiritual discipline. The food, or khurak, is selected based on Ayurvedic principles, emphasizing sattvic foods that promote purity, calmness, and strength. These foods are consumed to balance the rajasic (energetic and passionate) nature of intense wrestling training. This holistic approach ensures that a wrestler's mind remains as disciplined as their body.
The Holy Trinity: Milk, Ghee, and Almonds
At the heart of the traditional Pehelwan's diet lies a powerful trio considered essential for strength and vitality:
- Milk: A primary source of protein and calcium, milk is often consumed in large quantities (sometimes liters per day) to support muscle repair and growth. It is often prepared as
lassi(a yogurt-based drink) or simply drunk warm after a workout. Cow's milk is typically preferred for its sattvic qualities. - Ghee (Clarified Butter): Revered for its qualities, ghee is a potent source of energy and is believed to aid digestion and build a resilient physique. It's mixed with other foods or consumed melted with milk, acting as a digestive tonic and a massive calorie booster.
- Almonds (Badam): These are a concentrated source of healthy fats, protein, and vital nutrients, highly prized for building stamina and improving endurance (
dam kasi). Almonds are often ground into a paste, sometimes mixed with milk, ghee, and spices, to be consumed as a strengthening tonic.
Expanding the Pehelwan's Menu
Beyond the core trinity, a Pehelwan's diet is rich and varied, incorporating numerous natural foods to meet their demanding nutritional needs:
- Chana (Chickpeas): Chickpeas are a staple. Soaked and sprouted chickpeas, seasoned with salt, pepper, and lemon, are a common source of protein and energy. The water used for soaking is also considered nutritious.
- Fruits and Juices: Seasonal fruits like bananas, pomegranates, and apples are consumed for their vitamins, minerals, and cooling properties. Fresh orange and lemon juice are also popular for hydration and their sattvic nature.
- Pulses and Grains: The daily diet includes various lentils (
dal), wheat bread (roti), and sometimes rice, though rice is consumed in moderation. High-protein grains and pulses likeurad dalare particularly favored. - Meat (for some): While many traditionalists are vegetarian, a significant portion of wrestlers, particularly in certain regions, consume meat like chicken and mutton for its high protein content. Famed wrestler Dara Singh was known for his daily intake of meat. This is often rationalized by balancing its
rajasicnature with intense training.
Traditional vs. Modern Pehelwan Diet: A Comparison
| Feature | Traditional Akhada Diet | Modern Wrestling Diet |
|---|---|---|
| Core Focus | Spiritual discipline, sattvic food, raw strength. |
Scientific macros, controlled weight classes, performance optimization. |
| Primary Calories | Large volumes of ghee, full-fat milk, and butter. | Balanced intake from complex carbs, lean protein, and healthy fats. |
| Protein Sources | Milk, almonds, chickpeas (chana), some meat and pulses. |
Adds eggs, lean chicken, protein shakes, and paneer. |
| Dietary Fat | Very high fat intake from desi ghee and full-fat dairy. | Aims for controlled fat intake, prioritizing healthy fats. |
| Supplementation | Limited to natural tonics like almond paste (badam ragda). |
May include modern supplements like creatine and protein powder. |
| Restrictions | Strict avoidance of alcohol, tobacco, and processed foods. | Similar emphasis on avoiding harmful substances, with more knowledge of macro-nutrients. |
The Rigorous Daily Meal Plan
A typical day for a Pehelwan is structured around their intense training sessions. Their diet is carefully timed to provide energy before and after exercise. A possible daily plan looks like this:
- Pre-Workout (Early Morning): A light but energetic snack, such as soaked and sprouted
chanaor a glass of water with spices. - Post-Workout (Late Morning): The heaviest meal of the day, often featuring large quantities of milk, almond paste, and ghee. Modern wrestlers might include eggs and bread here.
- Lunch (Mid-day): A wholesome meal with wheat
rotidipped in ghee,dal(lentils), green vegetables, and a side ofcurd(yogurt) and salad. - Evening Snack: Often includes fruits like bananas or a glass of
lassito replenish energy reserves. - Dinner (Early Evening): Typically a larger version of lunch, with more rotis and a greater portion of protein and vegetables.
- Before Bed: A final, nutrient-dense drink, like warm milk with almonds or a traditional tonic.
Discipline Beyond the Plate
Beyond what they consume, what Pehelwans avoid is equally important. They traditionally abstain from intoxicants like alcohol and tobacco, viewing them as corrosive to both physical and spiritual health. Processed foods, excessive sugar, and heavily spiced or sour dishes (achaar, chaat) are also avoided to maintain digestive harmony and spiritual balance. The focus is on pure, whole foods prepared simply to maximize their nutritive value.
Conclusion: A Blend of Tradition and Function
The Desi Pehelwan's diet is a masterclass in functional nutrition, built on centuries of tradition. It's a high-calorie regimen centered on natural, powerful ingredients like milk, ghee, and almonds, consumed to fuel a demanding physical and mental discipline. While modern nutritional science has brought some changes, the core principles of high protein, dense nutrition, and disciplined eating remain the secret behind the extraordinary strength and stamina of these traditional wrestlers. The diet proves that true power is cultivated not just in the arena but also in the quiet, disciplined moments at the dining table. For a deeper look into the history of this diet, one can explore the text, The Wrestler's Body, which outlines the principles of traditional wrestling dietetics.
