Suryakumar Yadav, currently the world's No.1 T20 batter, made a marvellous comeback to competitive cricket after a long layoff following two major surgeries: an ankle operation and a sports hernia surgery. His commitment and discipline in following a strict diet and strength training regime helped him shed 15 kilograms and get back to peak fitness. Here's how Suryakumar did it:
Road to Recovery
Suryakumar Yadav was out of action for a long time following his surgeries. His road to recovery lay in a comprehensive approach with regard to both diet and exercise under the able guidance of dietitian Shwetha Bhatia, founder of 'Mind Your Fitness'. Bhatia explained that the goal was not only to lose weight but to gain muscles and increase his overall strength. "If you look at him, he is looking much leaner and stronger and little muscular, and diet was planned with supplementation to achieve that goal," she said.
Diet Planning
A strict diet plan was the key to Suryakumar's transformation. Bhatia underlined that it was important to sync his diet with the rate of his recovery and muscle gain. Post-surgery, his diet became even stricter to compensate for the lack of activity and focus on recovery with vitamin supplements. "Post his injury, we made his diet plan a bit stricter, because when there is no activity, you don't increase food directly like that but there was more focus on his recovery with vitamin supplements," said Bhatia.
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At the National Cricket Academy, a Dexa machine was used to measure body composition, which gave a fair idea about his muscle mass and fat. Bhatia said that out of the 15 kilograms Suryakumar had lost, approximately 13 kilograms was fat — a sure sign that his diet and training had worked wonders.
Strength and Conditioning Training
Apart from his diet, Suryakumar's rehabilitation involved strenuous strength and conditioning training. The NCA added more strength training to his routine to ensure a strong comeback. Bhatia added that the calorie intake, especially protein, has to be increased during the recovery phase to match the increased activity level. However, it was managed to ensure he didn't gain fat and his muscle mass remained the same. "The calories are increased keeping in mind that you don't want fat gain to happen during that period, to make sure muscle mass is maintained," she explained.
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Tailored Meal Structure
The meal structure for Suryakumar was well worked out. Initially, he started with a three-meal plan which was later extended to four meals as his activities increased. All his meals included good quality protein sources like eggs, meat, and fish while excluding all dairy products on his wish. "All meals had good quality protein like eggs, meat or fish and he is not fond of dairy products and that was excluded," Bhatia detailed.
The amount of carbohydrates was reduced during the low activity period and focused more on low-carb diets like nuts, seeds, and vegetables. He also avoided eating rice and used substitute flour for his rotis. High fluid intake, including soups and buttermilk, was a key element of his diet. "He eats nuts and seed-based low-carb flour. Vegetable and fluid intakes were high with soups and chaanch. Nuts and avocados based on availability were also in his plan," Bhatia added.
Personalised Nutrition on Tour
But then, Suryakumar's diet does not end with the training base. Like many other elite athletes, he now travels with a personal chef to ensure his nutritional needs are met even on the road. This trend is becoming increasingly common among top cricketers, who prefer their meals to be cooked according to their diet and needs, rather than trust the hotel food.
Bottomline
Suryakumar Yadav's astonishing weight loss and fitness level are testimony to his hard work, discipline, and professional guidance from his dietician and trainers. His journey is proof of how a well-planned diet and rigorous training are essential to recovering from an injury and getting to the highest level of athletic performance. With a comeback to the field fitter and stronger, Suryakumar is prepared for the challenges that come with playing in the World T20, and he has set an inspiration to athletes worldwide through his commitment and resilience.