Novak Djokovic, one of the most dominant figures in modern tennis, has achieved remarkable success, amassing 17 Grand Slam singles titles since starting his professional career 17 years ago. In 2023, Djokovic is aiming for a record-equalling eighth Wimbledon title, as he aims to draw level with Roger Federer. Djokovic has not lost a match at the All-England Club since 2017, winning the last four men's singles titles in a row. While his talent and training are undeniable, a significant factor in his sustained peak performance is his commitment to a plant-based diet. This article delves into the specifics of Djokovic's dietary choices, exploring the reasons behind his switch, the impact it has had on his health and performance, and the broader implications of his food choices.
The Dietary Transformation
Djokovic's journey to a plant-based diet was driven by a combination of health issues and ethical considerations. For years, he struggled on the courts, even though he trained 8 hours a day. From 2007 to 2010, he produced excellent results, but far from the best. He was tired, suffocating on the court, giving up matches. He was on the verge of quitting tennis. Then suddenly everything changed. That is, not everything, just nutrition. In a 2022 interview, Djokovic stated that he cut out animal products after suffering from allergies since he was a child. A medical test found that these allergies were predominantly to gluten, dairy, and refined sugar. This led him to consult with Dr. Igor Cetojevic in 2011, who identified his sensitivities and recommended significant dietary changes. One of the most transformative dietary changes Djokovic made was adopting a gluten-free diet. After Novak stopped eating gluten, Djokovic was virtually unbeatable. Leaner, faster and fresher, he won three majors, and 70 matches in all while losing only six.
Understanding Djokovic's Plant-Based Approach
Djokovic has followed what he defines as a plant-based diet for a number of years. Djokovic has said that he avoids animal foods, but he has previously distanced himself from the term 'vegan', as he believes many people are guilty of misinterpreting the word. "I don’t like the labels, to be honest. I do eat plant-based (food), for quite a few years already. Being vegan is more than just a diet. Djokovic uses natural gut strings made of natural cow gut. So by definition, he can not be a vegan, but he can still eat plant-based. I think if he ever called himself a vegan, he would be castigated by the vegan community. I’m not saying he does everything else »by the vegan book«, but using natural gut is pretty obvious something they would not approve.There you have it.
His diet is also gluten-free as a result. Speaking of the positive impact that a change of diet had on his game, Djokovic said: 'I don't have allergies that I used to have any more. “I like to have fruit, a fruit smoothie, or juice - something to get some multivitamins,” he said, adding that his go-to smoothie recipe typically features mixed berries, hemp seeds, spirulina, and dates. “I love dates,” he added. Elsewhere, Djokovic has listed some of his other go-to foods as quinoa, wild rice, and sweet potato.
Eliminating Gluten and Dairy
The removal of gluten, a protein found in wheat and other grains, from his diet, eliminated a major source of inflammation and digestive issues. This change not only improved his digestion but also helped reduce inflammation throughout his body, which is crucial for recovery and performance in a physically demanding sport like tennis. Eliminating dairy products from his diet was another crucial step in Djokovic’s nutrition transformation. Like gluten, dairy can be a source of inflammation and digestive issues for many people. For Djokovic, cutting out dairy helped improve his digestion, reduce mucus production, and enhance his respiratory health. By avoiding dairy products, Djokovic reduced inflammation and improved gut health, which is necessary to maintain a high level of physical performance. This change in diet has also helped him achieve a more consistent level of energy and focus, both on and off the court.
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Intermittent Fasting
He practices intermittent fasting, which involves cycling between periods of eating and fasting. Intermittent fasting has been a key component of Djokovic’s dietary regimen. This approach involves alternating periods of eating and fasting, which can help improve metabolic health and increase energy levels. “I would like to touch on the topic of autophagy. Intermittent fasting allows Djokovic to optimize his body’s natural rhythms and improve his digestion, both of which are crucial for maintaining a high level of physical performance. By embracing this approach, he has been able to reduce inflammation, improve his metabolic health, and enhance his overall well-being. The periods of food intake and non-intake are individual (it doesn’t have to be 16-8; 14 hours without food and 10 hours with food can also be effective. Avoid snacks and frequent nibbling. The point of intermittent fasting (IF) is to reduce the total number of meals during the day.
Hydration and Whole Foods
Maintaining proper hydration and electrolyte balance is crucial for any athlete, and Djokovic is no exception. He places a strong emphasis on staying hydrated and ensuring that his body has the right balance of electrolytes, which are essential for muscle function and overall health. Djokovic’s approach to hydration involves drinking plenty of water and consuming electrolyte-rich foods and beverages. This approach helps him maintain a high level of physical performance and supports his overall health and well-being. Djokovic has also made a conscious effort to limit his intake of sugar and processed foods. These types of foods can lead to inflammation, energy crashes, and a variety of other health issues. By focusing on whole, unprocessed foods, Djokovic has been able to improve his overall health and well-being. This dietary approach has helped him maintain a lean body composition, reduce inflammation, and enhance his mental clarity, all of which are crucial for his success as an athlete.
A Day in the Life of Djokovic's Diet
Novak Djokovic starts his day by drinking a tall glass of room-temperature water. Every morning, Djokovic eats two spoonfuls of manuka honey. For breakfast, Djokovic consumes a Power Bowl containing gluten-free muesli or oatmeal, mixed nuts, seeds, and fruits. During workouts, he drinks an energy drink with fructose extract and a hydration drink containing electrolytes. For dinner, Djokovic opts for organic, grass-fed, or wild protein sources like steak, chicken, or salmon. “If I don’t have tennis practice and I don’t have an obligation to train, I still want to be active. I still want to be outdoors, ideally for my wellness as well,” he said. “I love swimming in the sea, biking, hiking, running, jogging. I like to play other sports… football, basketball, padel, ping pong - whatever, just to get some blood flow.
Ethical and Environmental Motivations
But it's not just performance benefits that have encouraged the 32-year-old to cut meat from his diet, ethical and environmental reasons are also behind the dietary changes. "…It's a lifestyle more than just a diet because you have ethical reasons as well, being conscious of what is happening in the animal world. The slaughtering of animals and farming and everything, that's obviously also a huge impact on climate change which maybe people don't talk about as much. It's more than a performance reason for me, it's a lifestyle, it's something I'm really proud of." "Hopefully that community grows even more; hopefully I can inspire other athletes that it is possible to be plant-based."Djokovic was a producer on the recent documentary Game Changers, joining other celebrities like Arnold Schwarzenegger, Jackie Chan, and James Cameron to advocate a plant based diet for athletes."I was definitely very happy to be a part of a very impressive group of people. From sport, the movie industry, different fields of life, very successful people who are eating plant-based, being healthy, happy, and successful in what they do. This is what it is all about." Djokovic was also an executive producer on the 2018 Netflix documentary The Game Changers, which showcased the benefits of plant-based diets for athletes.
Impact and Reception
Djokovic’s diet changes have made him one of the best tennis players ever. He stopped eating gluten, dairy, and processed foods and switched to mostly plants. These changes helped him stay healthy and strong. These habits keep his energy high and his mind clear. Djokovic’s success shows that eating the right foods can make a big difference in how you feel and perform. A lot of folks are super impressed with how his plant-based eating has transformed his health. They’re saying they’ve had similar experiences - more energy, fewer allergies, the whole nine yards. Sounds like a pretty sweet deal, if you ask me. But then there are others who are a bit skeptical. They’re like, “Okay, but does this diet really work? Still, there are plenty of people who find Novak’s commitment to his diet super inspiring. They’re even trying to adopt parts of it themselves, and they’re noticing some pretty cool changes in their own health and fitness. Of course, there are some practical concerns too. Like, how do you make sure you’re getting enough protein on a plant-based diet? And what about when you’re out with friends and family - how do you handle that? Lots of questions, for sure. But you know what’s really interesting? A bunch of folks are talking on social media about the environmental benefits of Novak’s diet. All in all, it’s a mixed bag of reactions. Some people are totally on board, others are a bit skeptical, but it’s clear that Novak’s dietary works for him. Prove? Speaking of the positive impact that a change of diet had on his game, Djokovic said: 'I don't have allergies that I used to have any more.
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DJOKOlife
International law firm Withers has represented world number 1 tennis player Novak Djokovic on the development and launch of the new DJOKOlife range of nutrition products. “During my 10-year career I had the chance to travel a lot and try different kinds of food, bread, snacks, energy and protein bars. Now, at last, I have found the diet that best suits me, that provides the tools for overcoming obstacles - both on and off the court - for finding the correct balance that makes me feel better. DJOKOlife offers a range of products that reflect my idea for a better lifestyle and diet.
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