At just 19 years old, Carlos Alcaraz has already won two ATP Masters 1000 titles and is considered one of the brightest talents in professional tennis.
His incredible athleticism, combined with his thoughtful approach to nutrition, has been a key factor in his rapid rise.
Behind the scenes, Alcaraz maintains a balanced diet that not only fuels his performance on the court but also supports his overall health and well-being.
| Aspect | Details |
|---|---|
| Diet Philosophy | Based on real, unprocessed food; avoids processed or artificial ingredients. |
| Impact on Body | His diet, combined with rest and work habits, has helped him achieve the ideal tennis physique. |
| Key Foods | Fish (sushi, salt-baked seabass), pasta, rice, salads, and vegetables. |
| Pre-Match Meal | Mixed gluten-free pasta with cocoa cream (Ambrosía) made from olive oil and dates, eaten 90 minutes before a match. |
| In-Match Snacks | Energy bars (dates, egg whites, guarana) and bananas. |
| Supplements | Based on real food, avoiding artificial products. |
| Post-Match and Off-Season | Allows occasional indulgences like burgers, pizza, and kebabs, especially when in Murcia. |
| Cooking Skills | Basic knowledge (pasta, tortillas); aspires to learn more and cook complex dishes like salt-baked seabass. |
| Favorite Foods | Sushi, pasta, and kebabs (a favorite treat in his hometown of Murcia). |
A Diet Based on Real Food
Alcaraz’s diet is built around natural, unprocessed foods, ensuring that his body gets only the best fuel.
He avoids processed foods or anything artificial, keeping his meals simple and healthy.
Even the supplements he takes are made from real food, aligning with his philosophy of maintaining a clean and balanced diet.
“Carlos’ diet is based on real food. He doesn’t eat processed food or anything like that. Even the supplements he takes are based on real food,” says his team. “Right now, thanks to his diet, rest, and work habits, he has developed the body of a tennis player. You can already see it. He’s already achieved his ideal body.”
Key Components of His Diet
Alcaraz’s meals are carefully planned to provide the nutrients and energy he needs for his demanding schedule.
His focus on real, wholesome ingredients supports his intense training and recovery.
Core Elements of His Diet:
- Fish Over Meat: He eats a lot of fish, including his favorite sushi and salt-baked seabass, which is high in protein and healthy fats.
- Carbohydrates for Energy: Pasta, rice, and other unprocessed carbs are staples in his meals, fueling his athletic performance.
- Fresh and Healthy Additions: Salads and nutrient-dense vegetables are regular features of his diet.
- Pre-Match Fuel: Before matches, he consumes mixed gluten-free pasta and a cocoa cream called Ambrosía (made with olive oil and dates), ensuring steady energy levels.
- In-Match Snacks: Alcaraz stays energized during games with natural options like bananas and energy bars made from dates, egg whites, and guarana.
The Impact of Diet on His Performance
Alcaraz’s commitment to real food has not only fueled his matches but has also helped him develop the ideal physique for a professional tennis player.
His balanced diet, combined with proper rest and rigorous training, has sculpted a body that reflects both strength and agility. This physical transformation is a testament to the effectiveness of his approach.
Love for Food and Guilty Pleasures
Despite his disciplined diet, Alcaraz loves food and makes room for indulgences when not competing:
- Kebabs: A favorite in his hometown of Murcia.
- Burgers and Pizza: Enjoyed occasionally during breaks from tournaments.
- Pasta: A go-to meal both at home and when dining out.
Learning to Cook: A Future Goal
Although Alcaraz’s cooking skills are basic, he aspires to learn more.
Currently, he can prepare simple dishes like pasta and tortillas, but he dreams of cooking meals like salt-baked seabass with roasted potatoes.
Living with his parents in Murcia means he doesn’t cook often, but he plans to develop these skills in the future.
A Flexible Yet Thoughtful Approach
While Alcaraz doesn’t follow a strict diet, his focus on real, wholesome food ensures that his body gets everything it needs.
Guided by his physiotherapist, Juanjo Moreno, who provides tailored advice, Alcaraz has learned to identify what works best for his body.
His diet supports his athletic goals without compromising his love for food.
Why Carlos Alcaraz’s Diet Stands Out
- Real Food Philosophy: Alcaraz avoids processed foods, focusing on clean, natural ingredients. Even his supplements are food-based.
- Adaptability: His diet adjusts seamlessly between tournament schedules and pre-season training.
- Balanced Enjoyment: He balances discipline with occasional indulgences, making his approach sustainable.
A Recipe for Success
Carlos Alcaraz’s dedication to real food, combined with his disciplined rest and work habits, has helped him develop both the ideal tennis physique and the energy to compete at the highest level.
This thoughtful approach to nutrition not only fuels his incredible rise in tennis but also highlights his maturity and focus as a young athlete. Whether on or off the court, Alcaraz’s diet is a winning formula for both performance and well-being.