Indian hockey team adopts colour‑coded diet and hydration plan ahead of LA 2028

Indian men's hockey team has introduced a colour‑coded diet and hydration programme to sharpen its push for a third straight Olympic medal at Los Angeles 2028. Coach Craig Fulton says nutrition was the last missing piece after the squad’s recent Asian Games gold and Asian Champions Trophy wins. Since May, nutritionist Mihira Khopkar has built a weekly menu that matches food to three training‑day colours – green (high‑protein, low‑carb), orange (moderate carbs) and red (high‑carb). Green plates feature raw or stir‑fried veg, hummus, avocado, nuts and grilled chicken, fish, lamb or prawns, with no heavy curries. Orange meals add pasta or potatoes; red days include extra rice, dal and other carbs. On red days the kitchen prepares about 50 litres of isotonic lime water, and milkshakes are fortified with skimmed‑milk powder to deliver roughly 10 g of protein per glass. Vegetarian players receive grilled paneer, hung‑curd mango dessert and protein‑rich shakes. Khopkar used Catapult data to set calorie targets and tracks each player's intake. The programme also schedules precise fluid intake, noting that a loss of more than two percent body water impairs decision‑making. Vice‑captain Hardik Singh says the new plan forced him to raise protein and trim excess carbs, a tweak he believes can win matches. The structured approach aims to keep players injury‑free, boost immunity and sustain performance through the grueling Olympic build‑up.

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The colour‑coded system mirrors similar diet plans used by elite teams worldwide, linking energy intake to training intensity to optimise recovery and reduce fatigue.