Fitcart Sports News Blog.
Authored by S. Kannan (Sports Analyst) and Fitcart Editorial Team Ritu Makhija.
Estimated time: 8–9 minutes.
Manu Bhaker is a veteran at 24. When she picked up a pistol in Goria village, Jhajjar district, Haryana, just into her early teens, the family was trying to break the stereotype. Girls from the rustic state were into kushti dangal (wrestling), boxing, and more powerful sports. Manu had dabbled with a few other disciplines before her father Ramkishan Bhaker bought her a pistol.
In one decade of shooting, Manu has grown far beyond imagination and won over 100 medals total. People talk of natural talent. Manu has it in plenty. Experts mention gifted natural skills, hand-eye coordination, and being fiercely competitive. Manu fits the bill. She simply hates to lose.
Early success can be hard on the elite athlete. Some get carried away, a few more burn out, like tennis queen Andrea Jaeger. Manu is an exception to the rule. The kind of support that her family has provided, notably by her mother Sumedha Bhaker, has been manifold. A teacher who turned homemaker to be with the daughter, this is a typical story in India.
Sumedhaji instilled in the daughter so many good values. No cliché, honesty, being reverential to her Gurus, eating well, using sleep as a therapy, and home food- all this is a revelation. Sumedhaji, as a fantastic cook, ensured Manu’s diet was complete. There is protein in the meals, carbs, minerals, salads, fruits, and electrolytes as well. Dal, paneer, steamed rice, salted buttermilk (chhaj)- all this goes into Manu’s diet. Add dry fruits; she knows what’s best
Not many would know that Manu had survived during her Paris Olympics campaign just on dry fruits and yogurt. Food was not easy to get at the Games Village in Chateauroux. There were times when Manu survived only on dry fruits and plain yogurt as the bread diet was not to her liking. She did face a deficit in calorie intake but used her inner strength and the body she had built strongly to perform. Manu never hit the burger/pizza route and delivered two bronze medals for India. This writer was witness to Manu winning the historic medals, and she is on record as saying food as a challenge can be overcome with inner strength, protein consumption over a large period of time, and proper hydration.
In the long run, after her return from the Paris 2024 Olympics, Manu craved to eat home-made food. She loves her mom’s recipes and sticks to simple food. Not one of those who indulges in junk; it’s rare she eats pizza/pasta, as it’s hard to digest and can affect the gut as well. Manu cannot afford to have a stomach ache. Instead, she has used even mild fasting as a way out during competition. Not many athletes will do this.
Shooting as a sport is different. There is no real physical activity in running around. It is more of standing, adjusting the feet for balance, concentration, firm shoulders, arms which are strong, and eyesight which is sharp. Of course, each shooter has a master eye, and one eye is covered with a flap when she aims at the target, either 10m away or 25m away. The pull of the trigger is done carefully, in between a heartbeat.
Yes, you got it, she practices yoga, deep breathing, Surya Namaskar. All this was inculcated by her Late Guru, Dronacharya Jaspal Rana.
In the last year, Manu has hit the gym trail. Check her Insta profile; she is training harder. Why? Shooting hours and hours means Manu has to be strong. There cannot be muscle fatigue; she has to, instead, build muscle memory. The diet, too, includes protein supplements. How Manu has experimented is a change in embracing modern literature available. Her body weight is still at 60 kg for her height of 5 feet and 6 inches.
The effort is concentrated on becoming ready for travel, training harder, and at the same time ensuring her basic body movements are still supple. Her right shoulder, arm, and wrist all need to be supple, and yet strong. Posturing is important as well in shooting.
Has Manu Bhaker done this as a fad, ask some fans? Truth to tell, a decade into shooting, Manu is aware she has to build on her assets as a natural shooter. Her gym routines are on social media, and at the same time, she does not believe in shortcuts. A role model for many, the Shooting Star has caught the imagination of school and college kids. Want to emulate her?
What Manu Bhaker’s Approach Can Teach Us About Everyday Fitness
Manu Bhaker’s journey highlights an important fitness principle: performance is built through consistency, not shortcuts.
For someone who is not an elite athlete, the same idea can be applied to everyday health and fitness. You don’t need to train like an Olympic shooter to benefit from a balanced approach to nutrition, movement, recovery and strength training.
1. Build a balanced plate
A nutritious everyday diet can include a combination of protein, carbohydrates, healthy fats, vegetables and fruit. Foods such as dal, paneer, curd, rice, vegetables, fruits, nuts and seeds can all have a place in a balanced eating pattern.
The right combination depends on your age, activity level, goals and individual nutritional requirements.
2. Protein supports an active lifestyle
Protein plays an important role in maintaining and repairing muscle tissue. People who regularly exercise may have increased protein needs compared with sedentary individuals.
However, more protein is not automatically better. Your overall diet, exercise routine and individual requirements should determine how much protein you need.
3. Strength training isn’t just for athletes
Strength training can help support muscle strength, physical function and overall fitness. For beginners, simple movements performed with good technique can be a useful starting point.
You don’t have to lift extremely heavy weights to begin building strength. A progressive, well-structured programme is generally more useful than trying to copy an elite athlete’s workout.
4. Mobility and recovery matter
The emphasis on yoga, breathing, mobility and recovery in an athlete’s routine is a useful reminder that fitness isn’t only about intense workouts.
Stretching, mobility exercises, adequate sleep, hydration and rest days can all form part of a sustainable fitness routine.
5. Consistency beats quick fixes
One of the biggest takeaways from an elite athlete’s journey is the importance of consistency. Fitness and nutrition are long-term habits rather than overnight transformations.
Whether your goal is improving strength, managing body composition, increasing stamina or simply feeling more energetic, sustainable habits are usually more valuable than extreme diets or short-term fitness trends.
Fitcart’s Take: Eat Smart, Train Consistently
At Fitcart, we believe fitness should fit into real life.
A practical approach can start with three basics: nutritious food, regular movement, and adequate recovery. Instead of following an athlete’s exact diet or workout routine, use their discipline as inspiration and create a plan that matches your own goals and lifestyle.
If you’re starting strength training, consider working with a qualified fitness professional to learn correct exercise technique. If you’re making significant changes to your diet, particularly around protein, supplements or calorie intake, consider consulting a qualified nutrition professional or healthcare provider.
The goal isn’t to become someone else. It’s to become
Supplement Disclaimer: Fitcart provides information about dietary supplements for general educational purposes only. Supplements are not intended to diagnose, treat, cure, or prevent any disease or medical condition. Product suitability, dosage, ingredients, and potential interactions can vary from person to person. Always read the product label and consult a qualified healthcare professional before starting any new supplement, particularly if you are pregnant, taking medication, have an existing medical condition, or are purchasing supplements for a child. Do not use this article as a substitute for professional medical or nutritional advice.
News & Editorial Disclaimer: This article is intended for informational and editorial purposes. News, statements, quotes, athlete routines, product information, and other details referenced in the article may be based on published reports or publicly available information and should not be interpreted as independent medical, nutritional, or professional endorsement by FitCart. Information may change over time, and readers should verify important details with authoritative sources.
Image credit to bhakermanu on Instagram.
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