- Ageless Athlete: Djokovic amazes the world with his energy and achievements, even as he competes at the highest level at 36 years old.
- Rigorous Diet Secrets: His disciplined, gluten-free, and plant-based diet fuels his unmatched strength and focus.
Novak Djokovic, one of the greatest tennis players in history, continues to amaze the world with his incredible achievements, even as he is no longer in the youngest phase of his career.
Part of his secret to staying competitive and youthful lies in his disciplined lifestyle, especially his carefully planned diet.
This diet helps him stay fit, strong, and focused, allowing him to perform at the highest level.
| Aspect | Details |
|---|---|
| Diet Type | Gluten-free, largely plant-based |
| Meal Frequency | 4-5 times a day (3 main meals + 1-2 snacks) |
| Breakfast | Energy-boosting bowl (nuts, seeds, muesli, berries, yogurt, green smoothie) |
| Lunch | Largest meal (mixed greens, soba noodle salad, gluten-free pasta) |
| Snacks | Crackers with avocado, apple with cashew butter |
| Dinner | Recovery-focused (vegetable soups, salads with chickpeas/tofu) |
| Hydration | Plenty of water; starts day with warm water and lemon |
| Supplements | Includes vitamins and minerals to support recovery and immune health |
| Pre-Match Meals | High energy, easy to digest (bananas, dates, gluten-free pasta, smoothie) |
| Post-Match Meals | Protein-rich foods and vegetables for recovery |
| Unique Habit | Mindful eating (slow, appreciating flavors and textures) |
Gluten-Free and Plant-Focused
Djokovic follows a strict gluten-free diet. He avoids foods like bread, pasta, and other products made with wheat. By removing gluten from his meals, he has reported feeling lighter, more energetic, and better able to recover after matches.
His diet is also largely plant-based. Djokovic includes a lot of fruits, vegetables, nuts, seeds, and healthy oils in his meals. Some examples of foods he regularly eats include avocados, leafy greens, almonds, chia seeds, and olive oil.
Additionally, staples in his diet include beans, lentils, chickpeas, and a variety of fresh vegetables and fruits. He believes that eating fresh and natural foods gives his body the nutrients it needs without added stress from processed ingredients.
Meal Timing and Frequency
Djokovic eats several small meals throughout the day to maintain his energy levels. Typically, he eats 4 to 5 times per day.
This includes three main meals—breakfast, lunch, and dinner—along with smaller snacks in between. By spreading out his meals, he ensures his body has a steady supply of energy and nutrients.
He begins his day with a glass of warm water and lemon, which he says helps detoxify his body.
For breakfast, Djokovic has what he calls an “energy-boosting bowl” that consists of mixed seeds, mixed nuts, gluten-free muesli, and fruits like berries, strawberries, and banana, paired with yogurt. He also drinks a green smoothie made from antioxidant-rich ingredients such as celery, spinach, kale, peas, apple juice, and mint.
A mid-morning snack, if needed, could include crackers with avocado and tuna.
Lunch is typically his largest meal, featuring mixed greens, spicy soba noodle salad, or gluten-free pasta with vegan cheese. In the afternoon, he might snack on an apple with cashew butter.
Dinner is lighter and recovery-focused, with options like vegetable soups or salads with proteins such as chickpeas, tofu, or lentils.
Occasionally, his meals may include dishes like kale Caesar salad or roasted salmon with tomatoes and marinades.
Hydration and Supplements
Staying hydrated is another important part of Djokovic’s routine. He drinks plenty of water throughout the day and often starts his morning with a glass of warm water and lemon. This helps him detoxify and energize for the day ahead.
To ensure his body gets all the necessary nutrients, he includes supplements like vitamins and minerals in his diet. These support his immune system and help him recover after intense physical activity.
Pre-Match and Post-Match Meals
Before a match, Djokovic eats meals that are high in energy but easy to digest. He often chooses options like bananas, dates, smoothies with plant-based protein, and gluten-free pasta to fuel his body without feeling heavy.
After matches, his focus shifts to recovery. He eats protein-rich foods like quinoa or plant-based proteins like tofu or tempeh and plenty of vegetables such as spinach or zucchini to repair his muscles and restore his energy levels. His post-match meals are designed to help him bounce back quickly and stay ready for the next challenge.
Mindful Eating
One unique aspect of Djokovic’s diet is his mindful approach to eating. He takes his time to eat slowly and appreciates the flavors and textures of his food. This helps him digest better and feel more connected to his meals.