Kho Kho is one of the oldest and most popular traditional tag games of India, known for its fast-paced action, agility, and teamwork. Played between two teams of nine players each, the game demands speed, endurance, and quick reflexes, making it not just a sport but also a test of strategy and fitness. Originating in Maharashtra, Kho Kho has now gained national and international recognition, with tournaments like the Ultimate Kho Kho League further popularising it.
Nutrition and diet play a central role in shaping athletic performance. For athletes, food is not just about taste and tradition; it is fuel for training, competition, and recovery. A well-planned diet ensures adequate energy for high-intensity movements, supports muscle repair, enhances endurance, prevents fatigue, and reduces the risk of injury. Without proper nutrition, even the most skilled players may struggle to perform at their peak. In modern sports science, diet is considered as important as skill and fitness training, making it a cornerstone of athletic success.
Roadmap to Understanding the Concept of Diet in Sports
Now that the game has shaped into a much professional, competitive and high speed sport, the role of proper diet and nutrition needs to be addressed to the emerging as well as the high level athletes of the sports. Let us understand the key concept related to sports nutrition stepwise.
- Basics of Diet and Nutrition
- Energy Demands of Athletes
- Calorie Requirement for Kho Kho Players
- Macronutrient Distribution
- Micronutrients and Hydration
- Timing of Meals (Nutrient Timing)
- Sport-Specific Nutrition
- Practical Application
1. Basics of Diet and Nutrition
At its core, diet simply means the kinds of food and drinks a person consumes regularly. For athletes, however, diet goes beyond just eating, it becomes a structured plan to provide the right balance of nutrients needed for training, competition, and recovery.
Nutrition is divided into two main categories:
- Macronutrients: Macronutrients make up the major part of our diet and are required in larger quantity. Macronutrients includes the following:-
- Carbohydrates – the body’s main fuel for high-intensity movements.
- Proteins – help repair and build muscles.
- Fats – provide long-term energy and support overall health.
- Micronutrients: Micronutrients make up a smaller part of our diet and are taken in small amount but are very much important for the proper functioning of the body.
- Vitamins and Minerals – crucial for immunity, bone strength, energy production, and reducing fatigue.
For Kho Kho players, understanding these basics is the first step in building a performance-oriented diet. Just like rules and strategies shape the game, nutrition fundamentals shape how effectively the body can play it.
2. Energy Demands of Athletes
The sport of Kho Kho places unique physiological demands on players. Unlike endurance sports such as long-distance running, Kho Kho involves short, explosive bursts of speed combined with quick directional changes, agility, and repeated high-intensity efforts. This creates a mixed demand on both the aerobic and anaerobic energy systems.
- Anaerobic Demand (High-Intensity Bursts):
During chasing or sudden sprints, the body relies on stored carbohydrates (muscle glycogen) to rapidly supply energy. This system provides immediate power but fatigues quickly. - Aerobic Demand (Sustained Activity):
Since a Kho Kho match lasts 30+ minutes with continuous activity, the aerobic system plays a crucial role in maintaining stamina and delaying fatigue. Here, both carbohydrates and fats act as steady fuel sources. - Protein Demand (Recovery & Repair):
Frequent diving, tagging, and contact movements put stress on muscles. Adequate protein is essential to repair microtears, speed up recovery, and build strength.
Thus, the energy profile of Kho Kho players is a blend of explosive energy for sprints and agility, with sustained endurance to perform consistently throughout the game. Without proper fueling, players risk early fatigue, slower reaction times, reduced agility, and higher injury susceptibility.
3. Calorie Requirement for Kho Kho Players
The total energy requirement depends on age, gender, body weight, and training intensity. On average:
- Adolescent players (15–18 years): 2,500–3,000 kcal/day
- Adult players (19+ years): 2,800–3,500 kcal/day
Elite/national players with heavy training: 3,500–4,200 kcal/day.
4. Macronutrient Distribution
| Macronutrient | % of Total Calories | Calories (based on 3,000 kcal/day) | Grams per Day | Function in Kho Kho | |
| Carbohydrates | 55–60% | 1,650–1,800 kcal | 410–450 g | Main fuel for sprints, agility, and repeated high-intensity efforts | |
| Proteins | 15–20% | 450–600 kcal | 110–150 g | Muscle repair, recovery, strength building | |
| Fats | 20–25% | 600–750 kcal | 65–80 g | Long-lasting energy, joint health, hormone regulation |
(1 g carbohydrate/protein = 4 kcal; 1 g fat = 9 kcal)
Food Sources for Each Macronutrient
Carbohydrate Sources
| Category | Examples | Best Time to Consume |
| Whole grains | Brown rice, oats, whole wheat chapati, quinoa | Main meals (breakfast, lunch, dinner) |
| Starchy foods | Sweet potato, boiled potato, poha, upma | Pre-training meals |
| Fruits | Banana, apple, orange, grapes, dates | Pre-game or quick energy snacks |
| Vegetables | Spinach, carrots, beetroot, broccoli | Throughout the day for energy + micronutrients |
Protein Sources
| Category | Examples | Best Time to Consume |
| Animal-based | Eggs, chicken breast, fish, lean meat, milk, curd | Post-training and main meals |
| Plant-based | Lentils, chickpeas, soybeans, paneer, tofu | Throughout the day + recovery meals |
| Quick recovery | Whey protein shake, milk with nuts, paneer sandwich | Within 30–45 mins after training |
Fat Sources (Healthy Fats)
| Category | Examples | Best Time to Consume |
| Nuts & seeds | Almonds, walnuts, chia seeds, flaxseeds | Mid-morning or evening snacks |
| Oils | Olive oil, mustard oil, small amount of ghee | Cooking main meals |
| Others | Avocado, peanut butter | Breakfast or pre-training snacks |
5. Micronutrients and Hydration
While macronutrients provide energy, micronutrients (vitamins and minerals) are equally essential for athletic performance. They support energy production, bone health, muscle function, and other key factors for a sport as demanding as Kho Kho.
Key Micronutrients for Kho Kho Players
| Nutrient | Function in Performance | Food Sources |
| Calcium | Strengthens bones, prevents fractures from dives/tackles | Milk, curd, paneer, ragi, leafy greens |
| Iron | Improves oxygen transport, prevents fatigue | Spinach, jaggery, dates, lean meat, eggs, beans |
| Vitamin D | Works with calcium for bone strength, enhances immunity | Sunlight, fortified milk, mushrooms, egg yolk |
| Magnesium | Reduces cramps, aids muscle recovery | Nuts, seeds, spinach, bananas |
| Potassium | Maintains fluid balance, prevents dehydration cramps | Coconut water, bananas, sweet potato |
| Vitamin C | Boosts immunity, reduces muscle soreness | Citrus fruits, amla, guava, tomatoes |
| B-Vitamins | Convert food into usable energy | Whole grains, eggs, pulses, green vegetables |
Hydration for Kho Kho Players
Kho Kho is often played outdoors in hot conditions, making hydration critical. Even a 2% loss of body fluids can reduce speed, reaction time, and endurance.
- Before Match/Training: Drink 400–600 ml water 2 hours before.
- During Match: Sip 150–200 ml water or electrolyte every 15–20 minutes.
- After Match: Rehydrate with water, coconut water, lemon water, or ORS.
Avoid: Excess tea/coffee, energy drinks, and carbonated sodas as they cause dehydration or energy crashes.
6. Timing of Meals (Nutrient Timing)
For Kho Kho players, what you eat is important, but when you eat is equally crucial. Proper nutrient timing ensures maximum energy before play, sustained performance during the game, and faster recovery afterward.
Pre-Game / Pre-Training Nutrition
| Time Before Game | Food Suggestions |
| 2–3 hours | Rice with dal & vegetables, roti with chicken/paneer, pasta with vegetables |
| 30–60 minutes | Banana, dates, raisins, energy bar, poha, or a small smoothie |
- Goal: Provide easily digestible fuel, prevent fatigue, and avoid stomach discomfort.
During Game / Training
- Goal: Maintain hydration and glucose levels.
- Strategy: Sip fluids regularly; small carb-rich snacks if needed.
| Option | Benefit |
| Water or electrolyte drink | Prevents dehydration and cramps |
| Coconut water / lemon water | Natural hydration + electrolytes |
| Quick carbs: raisins, glucose biscuits | Rapid energy boost between innings |
Post-Game / Post-Training Nutrition
- Goal: Replenish glycogen, repair muscles, and rehydrate.
| Timing | Food Suggestions |
| Within 30 minutes | Milk with banana, whey protein shake, paneer sandwich, egg wrap |
| 1–2 hours later | Rice + dal + chicken/fish/paneer, chapati + sabzi + curd |
Correct meal timing = higher energy, faster recovery, and fewer injuries.
7. Sport-Specific Nutrition for Kho Kho
Kho Kho, being a traditional Indian team sport, is played at high intensity with repeated bouts of sprinting, agility-based manoeuvres, crouching, tagging, and sudden directional changes. This intermittent pattern of activity places simultaneous demands on both the anaerobic glycolytic system (for short, explosive movements) and the aerobic system (for sustained endurance across the match duration). Therefore, the nutritional strategy of Kho Kho players must address the requirements of rapid energy availability, efficient recovery, hydration, and long-term health maintenance.
a) Carbohydrate-Dominant Fueling
- Physiological Role: Carbohydrates are stored in the muscles and liver as glycogen, which serves as the primary energy source during high-intensity sprints, rapid accelerations, and quick directional shifts. Depleted glycogen levels are strongly associated with early fatigue and reduced agility.
- Requirement: 6–8 g/kg body weight/day for competitive players.
- Best Sources: Brown rice, oats, quinoa, whole wheat chapati, starchy vegetables (potatoes, sweet potatoes), and fruits (banana, orange, grapes, dates).
- Practical Strategy:
- Consume carbohydrate-rich meals 2–3 hours before matches/training.
- Include quick-digesting carbs (banana, raisins) 30 minutes before play for immediate energy.
- Replenish glycogen post-match with high-glycemic foods (rice, fruit, milkshake).
b) Moderate Protein for Recovery and Repair
- Physiological Role: Intense training and gameplay result in micro-damage to muscle fibers. Proteins are essential for muscle repair, adaptation, and strength development.
- Requirement: 1.4–1.8 g/kg body weight/day.
- Best Sources: Eggs, chicken breast, fish, paneer, milk, curd, soy, lentils, chickpeas.
- PracticalStrategy:
- Distribute protein intake across the day (every 3–4 hours).
- Include high-quality protein post-training (e.g., milk + nuts, paneer sandwich, whey shake).
- Combine plant and animal sources for complete amino acid profiles.
c) Healthy Fats for Endurance and Joint Health
- Physiological Role: Fats act as a secondary fuel source during prolonged matches and support joint lubrication, hormone regulation, and inflammation control.
- Requirement: 20–25% of total caloric intake.
- Best Sources: Nuts (almonds, walnuts), seeds (chia, flax, pumpkin), avocado, olive oil, moderate ghee.
- PracticalStrategy:
- Use nuts/seeds as pre-training snacks for sustained energy.
- Cook meals with minimal refined oil, preferring olive/mustard oil.
- Avoid deep-fried and trans-fat-rich foods that reduce agility and recovery efficiency.
d) Hydration and Electrolyte Balance
- Physiological Role: Kho Kho is frequently played outdoors in hot conditions. Sweat losses can deplete sodium, potassium, and magnesium, leading to muscle cramps, fatigue, and reduced reaction time.
- Requirement: 2.5–3.5 L/day, with additional fluids for training/matches.
- Best Sources: Water, coconut water, lemon water with salt and sugar, ORS solutions.
- PracticalStrategy:
- Drink 400–600 ml of water 2 hours before play.
- Sip small amounts (150–200 ml) of water/electrolyte every 15–20 minutes during play.
- Rehydrate post-match with 1.2–1.5 L of fluid per kg body weight lost.
e) Gastrointestinal Comfort and Food Choices
Given the constant squatting, diving, and sprinting in Kho Kho, heavy meals can cause discomfort. Pre-game foods should therefore be:
- Light and easily digestible.
- Low in fiber and fat to prevent gastric distress.
- Rich in quick-digesting carbs (e.g., banana, poha, smoothies).
The sport-specific diet for Kho Kho emphasises carbohydrate-dominant fueling for energy, adequate protein for recovery, healthy fats for endurance and joint support, and hydration strategies to prevent dehydration and cramps. A well-designed plan ensures sustained energy, reduced fatigue, faster recovery, and overall performance enhancement.
8. Practical Application: Full-Day Meal Plan for Kho Kho Players
For an average male Kho Kho player (~65–70 kg body weight, training/playing 2 sessions/day), the caloric requirement is around 2,800–3,200 kcal/day, depending on intensity.
Macronutrient split:
- Carbohydrates: ~55–60% (375–450 g)
- Proteins: ~15–20% (100–120 g)
- Fats: ~20–25% (65–80 g)
Sample Daily Meal Plan (≈ 3,000 kcal)
| Timing | Meal | Food Items | Nutrition Focus |
| 7:00 AM (Pre-training snack) | Light Fuel | 1 banana + 4 soaked almonds + 1 glass water | Quick energy, hydration |
| 9:00 AM (Post-training recovery) | Recovery Shake | 1 glass milk + 1 scoop whey/soya protein + 1 tbsp honey + 2 dates | Carbs + protein for glycogen recovery and muscle repair |
| 10:30 AM (Breakfast) | Balanced Meal | 2 whole wheat parathas (lightly oiled), 1 bowl curd, 1 boiled egg/soya chunks, seasonal fruit | Energy + protein + probiotics |
| 1:30 PM (Lunch) | Energy-dense Meal | 1.5 cups brown rice, 1 cup dal, 1 cup chicken curry/paneer curry, green salad, 1 tsp ghee | Carbs + protein + healthy fat |
| 4:30 PM (Evening Snack/Pre-match fuel) | Light & Fast-digesting | Poha/upma with peanuts, or 2 bananas + coconut water | Carbs + electrolytes |
| 6:00–7:30 PM (During Match/Training) | Hydration | Water + ORS/coconut water sips | Fluid + electrolytes |
| 8:00 PM (Post-match dinner) | Recovery Meal | 2 chapatis, 1 bowl dal, grilled fish/chicken/paneer, stir-fried vegetables | Protein + antioxidant-rich vegetables |
| 10:00 PM (Bedtime snack) | Recovery Support | 1 glass warm milk + 4 soaked walnuts | Protein + healthy fats for overnight recovery |
9. Supplements Usage
Supplements can help Kho Kho players enhance performance, speed up recovery, and support overall health when combined with a balanced diet and proper training.
| Supplement | Purpose | Recommended Dosage | Tips |
| Protein (Whey/Casein/Plant) | Supports muscle repair, recovery, and explosive strength | 20–30 g post-training | Whey post-practice for fast recovery; Casein at night for slow release |
| Creatine Monohydrate | Enhances short bursts, sprint speed, and agility | 3–5 g per day | Helps with repeated high-intensity efforts; stay hydrated |
| BCAAs | Reduce muscle soreness, maintain lean muscle during tournaments | 5–10 g before or after training | Useful during long practice sessions or multi-match days |
| Electrolytes | Maintain hydration and prevent cramps during matches | As per product/need | Important for hot-weather training or back-to-back matches |
| Omega-3 Fatty Acids | Reduce inflammation, support joint and tendon health | 1–2 g per day (EPA+DHA) | Helps recovery after intense agility and chasing movements |
| Multivitamins & Minerals | Prevent deficiencies, support energy metabolism and immunity | 1 serving/day | Especially useful during tournaments or heavy training weeks |
Final Note
For Kho Kho players, the right diet is as important as skill and fitness training. A structured nutrition plan acts as a hidden teammate fueling every sprint, aiding every recovery, and ensuring players step on the field with maximum energy and confidence.
By Guest Author –
Ashwani Ranjan
National Kho Kho Player
Rajasthan Warriors – UKK-1
B.A.||B.P.Ed.||M.P.Ed.||Ph.D.
(University of Delhi)
UGC NET/JRF – AIR 3
PUBLISHED BOOKS & RESEARCH PAPERS
Current designation:- PHD SCHOLAR at UNIVERSITY OF DELHI
CONTACT MAIL:- ash3wani@gmail.com
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