Ghulam Mohammad Baksh Butt (1878-1960), known as Gama Pehalwan or The Great Gama, was a legendary wrestler in British India and later Pakistan. Undefeated in over 5,000 matches, Gama's success stemmed from his unique wrestling style, strength, and a strict diet and training regimen deeply rooted in Indian culture. His legacy continues to inspire modern-day fighters, with even Bruce Lee incorporating elements of Gama's routine into his own training.
The Rise of a Legend
Born into a Kashmiri Muslim family in Punjab, Gama was drawn to wrestling from a young age, beginning his formal training at 15. His career spanned five decades, earning him the titles of Rustam-e-Hind (Champion of India) and Rustam-e-Zamana (Champion of the World). Gama's ability to defeat prominent wrestlers quickly and lift heavy weights garnered him global recognition. He was also celebrated for saving the lives of Hindus during the Partition riots in 1947.
The Pehalwan Diet: A Foundation of Strength
Gama Pehalwan's diet was a critical component of his success. This diet, deeply rooted in Ayurvedic principles, focused on consuming foods that promote strength, stamina, and overall well-being.
The Pehalwan diet has been around for centuries, and its origins can be traced back to the ancient Indian treatise, the Arthashastra. In this treatise, the great Indian philosopher Chanakya wrote about what a traditional Indian wrestler should eat. The pehalwan diet was based on the principles of Ayurveda, an ancient Indian system of medicine that focused on eating a balanced diet that was rich in nutrients and included a variety of proteins, carbohydrates, and fats. The diet didn't limit any particular food group. Instead, it pushed for a healthy, well-balanced diet. The diet also stresses the importance of eating small, frequent meals throughout the day. This was done to ensure that the wrestler would have enough energy to complete his strenuous training regimen. The diet was also tailored to the individual wrestler, taking into account their age, body type, and preferences
Core Components of Gama's Diet:
- Milk: Reportedly, Gama consumed two gallons of milk daily. Milk is considered a "sattvic" food, promoting calmness and focus, essential for intense training.
- Chicken: Six "desi" chickens were a part of his daily intake. These provided a significant source of protein.
- Almond Paste: A pound of crushed almond paste offered energy and essential nutrients. Almonds are considered a primary source of stamina and speed.
- Ghee: Ghee produces generalized physical strength.
Beyond the Core:
While Gama's core diet consisted of milk, chicken, and almond paste, a balanced pehalwan diet typically includes a variety of foods:
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- Fruits and Vegetables: Seasonal fruits and vegetables were consumed after meals.
- Grains and Legumes: These provided carbohydrates and additional protein.
- Spices: Spices such as garlic, cumin, coriander, and haldi (turmeric) were used sparingly.
Foods to Avoid:
Wrestlers are expected to strictly adhere to the tradition of eating only food that has been cooked for them by a member of their family or that they have prepared themselves. Wrestlers generally avoid foods that are too sour or spicy, as well as chutneys, achars (pickled spices, vegetables, and roots), chaats, and pickles of any kind, as they are believed to elicit sexual arousal or a drowsy state.
Training Regimen: A Symphony of Strength and Endurance
Gama's intense training regimen complemented his diet, transforming his body into a formidable weapon.
Daily Routine:
- Early Start: Gama would begin his day with thousands of push-ups and squats. At the age of ten, he would perform 500 lunges and 500 pushups. This number increased to almost ten multifold during his prime to 5,000 squats and 3,000 push-ups every day.
- Wrestling: He would engage in wrestling matches with multiple opponents. Gama is known to have fought approximately 40 wrestlers in a day as a part of hardcore training.
- Weight Training: Gama focused on building muscle, targeting both his upper and lower body, and consistently increasing the weights he lifted.
- Endurance Training: Cardiovascular exercises like running were incorporated to enhance agility and responsiveness.
Mental Conditioning:
Gama's training extended beyond physical conditioning to include mental discipline. He constantly challenged himself to achieve more, fostering both physical and psychological strength. He is reported to have exercised for 15 hours daily.
The Legacy of Gama Pehalwan
Gama Pehalwan's legacy extends beyond his undefeated record. His dedication to his diet and training, rooted in traditional Indian practices, serves as an inspiration to athletes worldwide. His story highlights the importance of a holistic approach to fitness, encompassing not only physical strength but also mental fortitude and a deep connection to one's cultural heritage.
The Pehalwan Diet: A Deeper Dive
The pehalwan diet is more than just a collection of foods; it's a philosophy rooted in Ayurveda, aiming to balance the body and mind. According to the Samkhya school of Hindu philosophy, everything in the universe can be sorted into three gunas: sattva (calm/good), rajas (passionate/active), and tamas (dull/lethargic). Wrestling, being a vigorous activity, has an inherently rajasic nature, which pehalwans counteract through the consumption of sattvic foods. Milk and ghee are regarded as the most sattvic of foods and, along with almonds, constitute the diet's holy trinity.
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The Importance of Specific Foods:
- Almonds: As mentioned, almonds are considered vital for stamina and speed. Wrestlers often prepare them by mashing them into a paste and adding milk or ghee.
- Chickpeas (Chana): Considered a more affordable alternative to almonds, chickpeas, especially sprouted, are a common snack among wrestlers.
- Fruits: Wrestlers believe that all fruits and fruit juices are beneficial. Seasonal fruits are preferred, consumed after meals, while fruit juice is typically consumed a couple of hours after workouts.
Gama's Diet in Detail
Coming to the most essential part of Gama’s daily regimen - his extraordinary diet was nothing short of a sublime meal, brimful of strength-building ingredients, fully sourced in the purest form from his region. His daily diet compulsorily included two gallons of milk, six desi chickens, and a pound of crushed almond paste. All these superfoods are chock full of nutrients and highly recommended for athletes.
Gama's Workout Routine in Detail
Gama fairly complemented his diet with a sublime workout plan. At the age of ten, he would perform 500 lunges and 500 pushups. This number increased to almost ten multifold during his prime to 5,000 squats and 3,000 push-ups every day. He diligently focused on muscle building, targeting his lower body and upper body. He always strived to add more weights to his repetitions and make the most of his workout sessions.
Modern Relevance and Considerations
While Gama Pehalwan's diet and training regimen were undoubtedly effective for him, it's essential to consider modern nutritional science and individual needs.
- Caloric Intake: Gama's diet was incredibly high in calories, likely necessary for his extreme training. However, such a high intake may not be suitable for everyone.
- Nutrient Balance: While rich in protein and fats, a modern adaptation of the pehalwan diet should ensure a balanced intake of all essential nutrients, including vitamins and minerals.
- Individual Needs: Factors like age, body type, activity level, and health conditions should be considered when tailoring a diet.
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