MONTE CARLO — In a candid and wide-ranging interview from his new training base, tennis legend Novak Djokovic has opened up about the unconventional dietary choices that have underpinned his longevity at the top of the sport.
The 24-time Grand Slam champion, who recently relocated his family to the tax-friendly principality of Monaco, revealed that his meticulous approach to nutrition remains a cornerstone of his preparation, even as he navigates the challenges of his mid-thirties.
The Gluten-Free, Dairy-Free Foundation
Djokovic’s diet is famously restrictive, primarily built upon a foundation of being gluten-free and dairy-free. He credits this shift, which began over a decade ago after discovering food intolerances, with transforming his health and athletic performance. "It was the single biggest change I ever made," he stated.
The core of his diet consists of:
- Plant-based proteins: Lentils, chickpeas, and a variety of beans.
- Gluten-free grains: Quinoa, brown rice, and buckwheat.
- Abundant vegetables: Especially leafy greens and cruciferous vegetables.
- Select fruits: With a focus on low-sugar options like berries.
He avoids processed sugars, fried foods, and heavily relies on organic, whole foods. "I listen to my body. It tells me very clearly what it needs and, more importantly, what it doesn't need. For me, gluten and dairy were causing inflammation and foggyness."
The Unusual Hydration and "Water Consciousness" Ritual
Perhaps the most unusual aspect of Djokovic's regimen is his specific approach to hydration. He doesn't just drink water; he has a ritual for it. Inspired by practices from Eastern medicine, Djokovic explained that he drinks warm water and pays close attention to its temperature and his own state while consuming it. "I never drink cold water, especially around training. Cold water shocks the system. Warm water is assimilated by the body much more easily and helps with digestion."
He also practices what he calls "water consciousness," taking slow, intentional sips and being fully present. "It's not just about gulping it down. It's about allowing the body to absorb it properly. It's a small moment of mindfulness several times a day."
The Power of Honey and Bee Products
Another key, and somewhat unique, component of his diet is the regular consumption of high-quality honey and royal jelly. Djokovic is a known advocate for the benefits of bee products, which he uses for a natural energy boost and for their antioxidant properties. "A little raw honey before a match or during a changeover gives me a clean, natural spike of energy without a crash."
A Typical Day of Eating for the Champion
To illustrate his discipline, Djokovic outlined a typical day:
- Pre-training: A glass of warm water with lemon and a spoonful of royal jelly.
- Breakfast: A smoothie with gluten-free plant protein, spinach, avocado, and berries.
- Lunch: A large salad with quinoa, grilled tempeh, and an array of vegetables.
- Dinner: Steamed fish or organic chicken with roasted sweet potatoes and broccoli.
Snacks might include a handful of nuts, a date stuffed with almond butter, or celery juice. "It's about constant, clean fuel. At this stage of my career, recovery is everything. What I put in my body directly impacts how quickly I recover."
A New Chapter in Monaco for Family and Focus
The dietary revelations come as Djokovic settles into a new life in Monaco with his wife, Jelena, and their two children. He cited the principality's peaceful environment, world-class training facilities, and proximity to major European tournaments as key reasons for the move. "It offers a quieter, more focused environment for my family and for my training."
This relocation also simplifies his taxing travel schedule, allowing for more stability. "The calendar is brutal. Having a central base where I can recover properly, eat the right foods I have shipped in, and spend quality time with my children is irreplaceable."
Skepticism, Science, and Unquestionable Results
While some nutritionists have questioned the necessity of such strict restrictions for everyone, none can argue with the results. Djokovic’s energy levels, recovery speed, and dominance in a sport that brutally tests physical limits well into his late thirties stand as a testament to his methods.
He acknowledges his approach is not for everyone but insists it is perfectly tailored for him. "I'm not saying everyone should eat like me. But everyone should find what works for their body. This is what works for mine. It's my secret weapon."
As he looks ahead to the clay-court season and a quest for more historic titles, Djokovic's commitment to his unusual diet remains unwavering. It is a carefully calibrated fuel, designed for one purpose: to power the greatest tennis career of all time for as long as humanly possible.