Carlos Alcaraz, a prominent figure in tennis, attributes his success to a combination of talent and a carefully considered diet. While not strictly regimented, Alcaraz's dietary approach prioritizes healthy eating habits to optimize his performance on the court.
Nutritional Guidance and Gluten-Free Approach
Alcaraz's diet is guided by his physiotherapist, Jorge Moreno, who analyzes his blood work and provides tailored nutritional recommendations. Following Moreno's advice, Alcaraz adopted a gluten-free diet, leading to improved energy levels and overall well-being.
Pre-Match Meal
Before matches, Alcaraz typically consumes a gluten-free mixed pasta dish with a cocoa cream sauce, olive oil, and dates. This meal provides sustained energy and helps maintain focus throughout the match.
Evening Meal
In the evenings, Alcaraz often chooses fish, which is rich in omega-3 fatty acids and supports muscle recovery.
Occasional Indulgences
While Alcaraz enjoys hamburgers, pizza, and kebabs occasionally, he emphasizes moderation. He believes a balanced diet tailored to his individual needs is essential for success.
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Nutritional Philosophy
Alcaraz's nutritional philosophy differs from other top players. Andy Murray follows a high-calorie diet, consuming up to 6,000 calories per day. Novak Djokovic adheres to a strict plant-based diet, while Rafael Nadal does not believe in restrictive diets.
Pre-Workout Routine
Before workouts, Alcaraz practices stretches to prevent injuries. His workouts combine strength, agility, and mobility, essential for his performance on the court.
Daily Diet
Alcaraz has a varied diet due to frequent travel. He keeps things interesting by adding a variety of foods to his meals, especially when traveling. His breakfast remains constant: fruit, eggs, toast, and coffee. He also adds dates and fish to his diet in the form of sushi or grilled fish.
Supplements and Hydration
Alcaraz takes supplements like electrolytes to maintain energy during matches and practice sessions. He emphasizes the importance of hydration, especially during intense training and matches, to replace lost fluids. While water is crucial, sports drinks can be beneficial during extended play for electrolyte replacement.
Micronutrients and Tailoring
Alcaraz ensures a varied diet to get all necessary vitamins and minerals, recognizing that this is a general diet that must be tailored to individual needs. He also emphasizes the importance of rest and recovery, recognizing that nutrition is just one part of the equation.
Read also: The Hoxsey Diet
Djokovic's Influence
Alcaraz follows Djokovic's lead by adhering to a gluten-free diet. He does not stray from it during tournaments or at home. His mother prepares pasta for everyone and a gluten-free version for him.
Gastronomic Experiences
During tournaments, Alcaraz enjoys gastronomic experiences, but he does not forget the habits that have brought him to the top.
Injury Concerns
Alcaraz has faced injury concerns, questioning why they occur despite his healthy habits.
Dietary Secrets
Alcaraz shared some of his dietary secrets, also discussing his room for improvement in the kitchen and the Murcian kebab scene.
Cooking Skills
Alcaraz admits he only knows the basics of cooking but would like to learn more. He currently lives with his parents in Murcia, so he doesn't cook often.
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Dietary Approach
Alcaraz doesn't follow a strict diet but tries to look after himself. He has learned what is good for his career and what isn't.
Guidance from Physiotherapist
Alcaraz's physiotherapist, Juanjo Moreno, knows a lot about nutrition and gives him advice at tournaments. Alcaraz has gradually learned from him.
Food Preferences
Alcaraz eats a lot of fish, more than meat. He eats quite a lot of pasta, which is good for athletes. He is lucky that he can eat a lot without putting on weight. He also eats a lot of salad and rice and loves sushi.
Guilty Pleasures
Alcaraz is not really into desserts or sweets, but when he is in Murcia, he enjoys hamburgers, pizzas, and kebabs.
Food Restrictions
Alcaraz does not have any food restrictions. He eats what he wants and is happy to eat whatever is put in front of him.
Eating Habits
Alcaraz likes eating a lot, and his friends often comment on it.
Pre-Match Meal Details
The night before a match, Alcaraz has a plate of mixed gluten-free pasta with a cocoa cream called Ambrosía that has olive oil and dates in it. He eats it about one and a half hours before a match.
During-Match Snacks
During a match, Alcaraz has a bar with dates, egg whites, and guarana, as well as bananas.
Off-Season Diet
There are not many changes to Alcaraz's diet during the off-season. The only thing that changes is supplements. In pre-season, he has more supplements.
Favorite Restaurant Dishes
Alcaraz really likes pasta and usually orders it if he goes to a good restaurant.
Surprising Food Preference
People might be surprised to learn that Alcaraz likes eating kebabs. He eats them a lot when he is in Murcia.
Performance Improvements
Alcaraz links performance improvements to diet change, specifically eating more fish and less red meat.
Maintaining an Edge
Alcaraz credits recent diet changes as a key factor in his performance, although he wouldn’t consider his eating habits a strict “diet”.
Flexibility
Alcaraz is flexible with his diet, stating, "I'll eat whatever I want… If something comes my way that I like, I'm happy to take it.”