Novak Djokovic's rise to the top of the tennis world is a story of talent, hard work, and strategic lifestyle changes. A key element of his transformation was the adoption of a gluten-free diet. His journey highlights the potential impact of diet on athletic performance and overall well-being.
The Turning Point: 2011
Prior to 2011, Djokovic's post-match interviews often attributed match letdowns or withdrawals to health issues. However, in 2011, a significant shift occurred. He won 10 tennis titles, including 3 Grand Slams, and achieved a remarkable 53 consecutive match winning streak. This raised a crucial question: How did Djokovic transition from struggling physically to becoming one of the fittest players on tour? While physical training and rest undoubtedly played a role, many believe the most significant factor was a change in his diet.
Uncovering Gluten Intolerance
In early 2010, Novak Djokovic consulted with Dr. Igor Cetojevic, who suspected a gluten intolerance. Gluten intolerance is diagnosed by eliminating gluten from a person's diet and observing the resolution of symptoms. Gluten is a protein found in grains like wheat, barley, and rye. While gluten intolerance is often associated with Celiac disease, Djokovic suffers from gluten intolerance, which can vary in sensitivity, whereas Celiac disease can be debilitating and life-threatening in some cases.
Understanding Celiac Disease
The Celiac Disease Foundation defines Celiac disease as "an autoimmune disorder that can occur in genetically predisposed people where the ingestion of gluten leads to damage in the small intestine." In individuals with Celiac disease, gluten triggers an immune response that damages the small intestine, hindering the body's ability to absorb nutrients.
The Impact of Gluten Intolerance
Consuming gluten can negatively impact individuals with gluten intolerance or Celiac disease. Symptoms of gluten intolerance include bloating, gas, stomach cramps, and anemia. Malnutrition can occur as a result of the body's inability to absorb nutrients properly, leading to fatigue.
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Prior to his diagnosis, Novak Djokovic's fatigue during matches was likely a result of his body not absorbing all the necessary nutrients. He was essentially competing with a "gas tank half full."
The Gluten-Free Solution
The only solution for Celiac disease or gluten intolerance is to adopt a 100% gluten-free diet. This requires dedication and persistence, substituting wheat-based products with alternatives made from rice, corn, or oatmeal. Careful attention must be paid to food labels to identify potential sources of gluten, such as modified food starch.
Djokovic had the advantage of a dedicated team, including a dietitian and nutritionist, to guide his transition to a gluten-free diet.
Is a Gluten-Free Diet Right for Everyone?
Unless you have a medical reason or have been advised by your physician to do so, not all of us need to avoid gluten entirely in our diets.
The Arm Test and Initial Skepticism
Djokovic learned he had a celiac allergy after a doctor tried the arm test. He, too, found his resistance dropped considerably when he held a slice of bread to his stomach, which the doctor told him indicated he might be allergic to gluten.
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Jim Caple decided to try Djokovic's gluten-free diet, described in his book "Serve to Win," in preparation for the French Open. The book suggests everyone try it for two weeks.
The Two-Week Experiment
Caple suggests avoiding gluten for fourteen days and see how you feel. Then, on day fifteen, have some bread and see what happens.
Djokovic writes that a gluten-free diet still provides a vast array of food to eat. During Caple's two-week diet, he dined on steak, Copper River salmon, lamb burgers, omelets and bratwurst (certified gluten-free by the butcher). Salad, spinach, quinoa, basil and carrots. Cheese, hummus and rice crackers. He didn't even have to change his breakfast, which is routinely a bowl of rice pocket cereal and a smoothie. While most beer is forbidden, wine and whiskey are allowed.
The first day on the Djoker diet, Caple ate a chicken sandwich on gluten-free bread, carnitas on a corn tortilla and some salad. The meals were tasty and he felt good. And then the next morning he learned the salad, of all things, had wheat berries in it.
The Challenges of a Gluten-Free Diet
The bigger problem is when you come across the sight and aroma of gluten. Which is pretty much everywhere all the time, even if you scrupulously avoid passing a Cinnabon. This is particularly true if you are a sportswriter, which may be the world's fattest profession.
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Gluten-free alternatives aren't cheap. And they aren't always tasty, either. For instance, gluten-free bread isn't terrible but it can be a little cardboard-ish, and the type I had does not toast or microwave well. It tends to get very soggy and fall apart, sort of like Sloane Stephens after the 2013 Australian Open.
The first gluten-free pasta Caple tried was terrible, though, tasting even worse than a meal you get in coach on an airplane. He tried a different brand the next time and while it was definitely better, it still was not as good as regular pasta.
The Impact on Weight and Hunger
Caple believes the biggest difference-maker in Djoker's diet is that by cutting out gluten, you eliminate many calories. So many things he would normally grab to snack on -- a roll, a cookie, malted milk balls -- he could not eat. Instead, he would eat an apple or some berries or pistachios. That was much healthier.
Meals weren't as filling, so he often remained hungry, but that wasn't bad. Like Tour de France cyclists who embrace the pain of riding 100-plus miles per day for three weeks, you need to embrace hunger. Rather than always quenching your hunger, try to stay hungry, knowing that you are trimming weight, which most Americans not on the WTA or ATP need to do.
The Results
Remarkably, the day after Caple introduced gluten back into his diet, he felt like he'd spent the night drinking whiskey he was sluggish getting out of bed, just as he had been during his teenage years, he was dizzy. His stuffiness was back. He felt as though he'd woken up with a hangover.
When the two weeks ended, he stood on the scale after lunch. He looked down and saw his weight was 160. He had dropped five pounds in 14 days.
The Importance of Personalized Nutrition
Djokovic's experience highlights the importance of personalized nutrition. What works for one person may not work for another. If you suspect you have a gluten intolerance, consult with a healthcare professional for proper diagnosis and guidance.