Novak Djokovic won the gold medal after beating Carlos Alcaraz in a nerve-wracking final on Centre Court at the Paris Olympics. Becoming one of the top tennis players in the world demands more than just skill on the court. For Novak Djokovic, the current number-one ranked player, drills are only one component of his daily regimen. Staying on top of the game requires way more than that, and hence apart from his experience and expertise in the game, two things contributed majorly to his win: a healthy diet and an intense fitness routine. The ace Tennis player in one of his podcasts shared about the diet regime that helps him stay at the top of his game.

Novak Djokovic’s Diet Regime

In the podcast, he shares that he starts his day with a glass of warm water and lemon that helps as a detox drink. He would have celery juice on an empty stomach after a while and after a short break, I would have my green smoothie made using different algae, fruits and superfoods. Alongside, I use great supplements that give me mental clarity and help me feel good throughout the day.

Djokovic consumes a lot of fruits and salads in the first part of the day, avoiding foods that require a lot of energy for digestion. This approach ensures he has ample energy for his morning training sessions. He prefers light meals, including pseudo-grains like quinoa, millet, wild rice, and potatoes (either steamed or boiled).

Breakfast: His first meal of the day is a "power bowl," consisting of a mix of seeds, gluten-free muesli, fruits, berries, and mixed nuts, topped with almond or oat milk. For added flavour and nutritional benefits, he includes a dash of manuka honey, known for its antibacterial properties.

Lunch: For lunch, Djokovic opts for complex carbohydrates, which provide sustained energy for his rigorous training. His typical lunch includes gluten-free pasta with grilled vegetables, a drizzle of olive oil, and a pinch of salt. He often adds a mixed salad and occasionally includes meat or fish, especially if he has an afternoon match.

Djokovic's fitness regimen begins with stretching exercises to alleviate muscle stiffness from sleeping. He starts with a light run or bike ride to warm up, followed by a stretching routine. This routine includes a series of exercises such as inverted hamstring stretches, squat thrusts, jumping jacks, reverse lunges with backward reach, lunges with side bends, walking high knees, low side-to-side lunges, and walking high kicks.

A strong advocate of foam rolling, Djokovic uses it to loosen connective tissue around muscles, enhancing mobility and reducing stiffness. In addition, Djokovic is a yoga enthusiast, practising poses like the cobra and downward dog, which help improve his flexibility. He embraces not only the physical benefits of yoga but also its spiritual aspects, integrating it into his overall tennis workout plan.

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