A proper diet and food-routine, is an important aspect of a tennis player’s career, and many younger players ignore this aspect of the game. There are a lot of things that go into making a complete player out off anybody, and things that go on behind the screen are often taken for granted. However, off-the-court activities, like fitness training, proper diets, good cool-down and recovery techniques and stretching exercises, contribute a significant percentage in a player’s ability to perform on the court. Today we look at some of the top players’ diets, like Roger Federer, Nadal and Djokovic, and their food routines.
Caroline Wozniacki’s favorite food, believe it or not, is broccoli. The Dane prefers a lunch that has plenty of veggies in it(preferably broccoli of-course), with some chicken and a little bit of rice to complete the diet. If she gets bored of broccoli, she mixes up her diet with spinach, and asparagus. Pancakes is one of her favorites for breakfast and if she is not scheduled to play a match anytime soon, she loves to gulp down vanilla ice cream and warm chocolate cake.
Before any match she almost always has pasta, as it absorbs easily, and converts into energy in almost no time. During the match, some energy bars, bananas as well as her German energy drink, to keep hydrating and recovering the lost potassium.
After a match, during her cool-down period, she prefers a drink rich in nutrients, preferably in a strawberry flavor. After the stretching has been done, she lays into a heavy dinner, with a majority of protein-inclusive meal, which includes turkey, chicken, and/or steak along with rice and potatoes.
The world number one in WTA singles rankings, has a strict diet during the time off the court. She likes seafood, preferring to eat sushi most of the time, although limiting it strictly to California rolls. Pasta of-course is included in her diet as a regular dish. However, she prefers it without any cream sauce- just plain pasta with olive oil and a little bit of parmesan on occasions.
She keeps herself well hydrated during the matches with the right dose of water and her preferred energy drink. She also munches down bananas and energy bars during the matches, to regain the lost energy. After the match, Halep loves to spoil herself on pizzas.
Rafael Nadal loves seafood– period. He almost always has fish if he is not about to play his matches and also paella(however he avoids eating it too much as he cannot play much after). He often has olives included in his daily diet and of-course chocolate-but not too much.
He also loves the shrimp dumplings and eats them whenever he gets an opportunity to. The Spaniard also eats Pasta regularly, along with shrimp and mushrooms. To cut loose he often eats cakes and chocolates.
During the matches he prefers banana as his predominant go-to option along with isotonic energy drinks, which he prefers to arrange in a perfect alignment beside his chair.
We all know Roger Federer loves pizza. However, for the past 20 years, the maestro has been having only one dish before he heads into a match- pasta. Roger Federer says that, pasta has worked wonderfully for him throughout his career, and he has not felt the need to shift to other alternatives.
Roger Federer’s favorite snack is chocolate, and he prefers to gouge on them whenever he can. During the matches he has chocolate flavored energy bars as well as bananas. During his breakfast Federer prefers home-made waffles, after which he has a glass of fresh juice and some coffee to wash down the breakfast. He often ends his breakfast with a shot of vinegar.
During his dinner, however Roger Federer prefers to have spicy food, opting to go with Italian, Japanese or Indian cuisines. Apart from chocolate, Roger Federer also spoils himself with fonduta, which is a dish that has milk, cream as well as cheese, and egg yolk in it. Apart from that he also prefers raclette which is a cheese that melts smoothly when heated and is then scraped onto a plate.
Novak Djokovic, who is known to have a gluten free diet, starts his day with a breakfast filled with sweetness. Honey, fruits and an oat-based cereal mix is a fixed routine in Djokovic’s diet. The diet is filled with glucose and fructose and the sugar found in the fruits. He also mixes it up sometimes with green and fresh vegetables.
For his lunch the Serb has Power Bowl Muesli, which is made out of gluten-free rolled oats, dried cranberries, golden raisins, pumpkin seeds or sunflower seeds and finally some sliced almonds. Along with this he has rice or almond milk and bananas as well as berries, or sliced apples.
Before the match he prefers pasta with olive oil and garlic cloves. He also adds yellow summer squash, zucchini, asparagus, some sun-dried tomatoes and some vegan cheese in his pasta.
After his matches he prefers a protein rich diet, often preferring fish or Sea Bass with Mango and Papaya Salsa. He also has Carrot Ginger Soup, along with his dinner. He prefers Blueberry Almond Butter Smoothie, as his favorite snack.
While it is important to take examples form the pro players, one must always keep in mind that everyone has different bodies and different systems in place, and thus must not be afraid to experiment and observe the results and have their own diets.