Jeffrey Salazar
Novak Djokovic's diet has been a topic of interest for many, with the Serbian tennis star himself claiming that his dietary changes have been instrumental in his success on the tennis court. In his 2014 book, 'Serve to Win', Djokovic details the benefits of a gluten-free, plant-based diet, which he says has improved his health and boosted his athletic performance. The diet, which includes vegetables, beans, white meat, fish, fruit, nuts, seeds, chickpeas, lentils, and healthy oils, has helped Djokovic achieve a record-breaking 24 Grand Slam men's singles titles. In addition to his gluten-free and plant-based approach, Djokovic also practices intermittent fasting to optimize his body's natural rhythms and improve his digestion.
| Characteristics | Values |
|---|---|
| Gluten | Gluten-free |
| Dairy | Dairy-free |
| Meat | Largely avoided, but some meat and fish dishes included in the past |
| Vegan | Vegan-friendly, but Djokovic doesn't like to be called a vegan |
| Intermittent fasting | Yes |
| Drinks | Only water |
| Energy-boosting bowl | Mixed seeds, mixed nuts, gluten-free muesli, berries, strawberries, banana, and yoghurt |
| Breakfast | A glass of celery juice and a green smoothie (peas, celery, apple juice, mint, spinach, and kale) |
| Mid-morning snack | Crackers with avocado and tuna |
| Mid-afternoon snack | Apple with cashew butter |
| Lunch | Mixed green salad, spicy soba noodle salad, or gluten-free pasta with vegan cheese |
| Dinner | Organic, grass-fed, or wild protein sources like steak, chicken, or salmon, with steamed vegetables and legumes like chickpeas or lentils, or a soup |
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Gluten-free diet
Gluten is a protein found in wheat and other grains. While Novak Djokovic loved and craved bread, pasta, and pizza, his body couldn't process wheat. In his 2014 book, *Serve to Win*, Djokovic writes that eliminating gluten made him feel instantly better, lighter, clearer, and quicker. He also offers weekly menus, mindful eating tips for optimal digestion, and recipes in his book.
Djokovic's gluten-free diet, along with intermittent fasting, has helped him improve his metabolic health and enhance his overall well-being. This has been key to his success on the tennis court, allowing him to achieve his childhood dreams of winning Wimbledon and becoming the number one ranked tennis player in the world.
The Serbian tennis star's diet consists of vegetables, beans, white meat, fish, fruit, nuts, seeds, chickpeas, lentils, and healthy oils. He starts his day with a glass of warm water and has an "energy-boosting bowl" for breakfast, which includes mixed seeds, mixed nuts, gluten-free muesli, berries, strawberries, banana, and yoghurt. He also drinks celery juice and green smoothies packed with fruits and vegetables.
For lunch, Djokovic might have a mixed green salad, a spicy soba noodle salad, or gluten-free pasta with vegan cheese. He opts for organic, grass-fed, or wild protein sources like steak, chicken, or salmon for dinner, paired with steamed vegetables and sometimes legumes or soup.
Djokovic's gluten-free diet has been described as life-changing and has inspired many people to consider their own dietary choices. However, some people have found the diet bland and unappealing, struggling with the exclusion of drinks besides water.
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Dairy-free diet
A dairy-free diet is one that excludes all or most dairy products, including milk from any animal as well as foods and drinks that contain milk, such as cheese, yoghurt, butter, and cream. While dairy is a good source of calcium, protein, and vitamins, it is not the only source of these nutrients. Many people choose to follow a dairy-free diet due to lactose intolerance, personal preference, or ethical reasons.
The benefits of a dairy-free diet include relief from symptoms like bloating, gas, abdominal pain, and diarrhoea, which can resolve within a few days of stopping dairy. A dairy-free diet may also aid weight loss due to lower fat intake. However, there are also some disadvantages to consider. Dairy-free alternatives are often more expensive and may not be as easily accessible. Additionally, there may be concerns about meeting nutrient requirements, especially for calcium and vitamin D, which are important for bone health.
For those considering a dairy-free diet, it is important to plan ahead and figure out suitable substitutions to ensure nutritional needs are met. Unsweetened calcium-fortified dairy alternatives, made from plants like soya, coconuts, or oats, can be good substitutes. It is also important to read labels carefully, as even products labelled "dairy-free" may still contain milk derivatives like casein or whey.
Novak Djokovic, the renowned tennis player, is known for his strict gluten-free diet, which he credits for his improved health, energy, and performance. While Djokovic's diet is primarily gluten-free, it also appears to be largely plant-based, with a focus on healthy, whole foods. He starts his day with a glass of celery juice and a green smoothie, followed by an "energy-boosting bowl" of mixed seeds, nuts, gluten-free muesli, and berries. Throughout the day, he may snack on crackers with avocado and tuna or apple with cashew butter. His lunches often include mixed green salads, spicy soba noodle salad, or gluten-free pasta with vegan cheese. For dinner, he might have a whole lemon-roasted chicken with a salad or a kale Caesar salad with anchovies or sardines.
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Vegan diet
A vegan diet is a plant-based diet that includes fruits, vegetables, beans, grains, nuts, and seeds. People who follow a vegan diet do not consume any animal products, including meat, dairy, eggs, and honey. Vegans may choose this diet for health, environmental, or ethical reasons. Research shows that a vegan diet has a much lower impact on the Earth's climate than a diet that includes animal products.
A vegan diet can provide several health benefits. It can be a healthy option as long as individuals are mindful of obtaining certain nutrients that may be more challenging to obtain from plants, such as calcium, vitamin D, vitamin B12, iodine, selenium, and iron. For example, vitamin B12 is abundant in animal products like meat, fish, and dairy, and vegans may need to supplement their diet with vitamin B12. Additionally, omega-3 fatty acids, commonly found in oily fish, are beneficial for heart health, and while plant sources of omega-3 may not have the same benefits, they can still contribute to a balanced diet.
There are different variations of a vegan diet, such as the raw vegan diet and the vegan keto diet. A raw vegan diet consists of mainly uncooked fruits and vegetables, raw nuts and seeds, sprouted and soaked grains, cold-pressed oils, and fermented foods. This diet is based on the theory that cooking reduces the nutritional value of food. However, cooking can increase the amount of healthy compounds in certain foods, such as lycopene in tomatoes. On the other hand, a vegan keto diet is a very low-carb, high-fat, and moderate-protein diet. Typically, a keto diet is rich in animal foods, but it can be adapted for vegans by focusing on high-fat vegan foods like avocados, nuts, seeds, and oils, while restricting grains, starchy vegetables, and high-sugar fruits.
Novak Djokovic, the renowned tennis player, has been described as following a vegan, gluten-free diet. He has written a book, "Serve to Win," which details his gluten-free journey and includes recipes and tips for optimal digestion. Djokovic's diet consists of vegetables, beans, white meat, fish, fruit, nuts, seeds, chickpeas, lentils, and healthy oils. He has credited his diet with improving his performance, giving him better sleep, more energy, and a feeling of lightness.
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Intermittent fasting
Djokovic's decision to incorporate intermittent fasting into his routine was influenced by his conversations with Dr. Dragan Ivanov, a specialist in internal medicine. During their discussion, Djokovic revealed that he had made a habit of starving himself, which Dr. Ivanov referred to as autophagy or self-starving. According to Dr. Ivanov, when the body is in a fasted state, the secretion of melatonin increases, and the body's cells regenerate and recover.
By embracing intermittent fasting, Djokovic has been able to optimize his body's natural rhythms and improve his digestion, sleep, and energy levels. This, in turn, has contributed to his overall well-being and athletic performance. The dietary change has helped him maintain a lean body composition, improve his metabolic health, and enhance his mental clarity.
It is important to note that intermittent fasting may not be suitable for everyone. It is not recommended for children, pregnant women, individuals who are undernourished, those with a history of eating disorders, diabetics, or patients with specific medical conditions like Gilbert's syndrome. Despite the potential benefits, it is always advisable to consult with a healthcare professional before starting any new dietary regimen.
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Plant-based diet
Although Novak Djokovic does not like to be labelled a vegan, he follows a plant-based, gluten-free diet. He avoids meat, fish, and other animal-based products, including dairy.
Djokovic's diet includes vegetables, beans, fruits, nuts, seeds, chickpeas, lentils, and healthy oils. He starts his day with a glass of warm water, followed by an energy-boosting bowl of mixed seeds, mixed nuts, gluten-free muesli, berries, and yogurt. He also drinks celery juice and green smoothies packed with fruits and vegetables, including spinach, kale, apple juice, and mint.
For lunch, Djokovic might have a mixed green salad, a spicy soba noodle salad, or gluten-free pasta with vegan cheese. He also practices intermittent fasting to optimize his body's natural rhythms and improve his digestion, which is crucial for maintaining his high level of physical performance.
Djokovic's commitment to his plant-based diet has inspired many, and he has received feedback from people who have experienced similar health improvements, including increased energy, reduced allergies, and improved digestive health.
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Frequently asked questions
Djokovic follows a gluten-free and plant-based diet. He has also tried intermittent fasting.
For breakfast, Djokovic might have an "energy-boosting bowl" of mixed seeds, mixed nuts, gluten-free muesli, berries, strawberries, banana, and yoghurt. He'll then have a glass of celery juice and a green smoothie. For lunch, he might have a mixed green salad, spicy soba noodle salad, or gluten-free pasta with vegan cheese. For dinner, he'll eat organic, grass-fed, or wild protein like steak, chicken, or salmon, with steamed vegetables and legumes.
Djokovic's body couldn't process wheat, so eliminating gluten made him feel instantly better, lighter, clearer, and quicker.
Djokovic says that his diet has improved his digestive health, reduced joint pain and stiffness, and given him higher energy levels. He also says that it has fuelled him to win 20 Grand Slam titles.
Although Djokovic largely avoids eating meat, fish, and other animal-based products, he has included some meat and fish dishes in his diet in the past, such as roast chicken and tuna salad. Since 2014, he has cut these out and stayed entirely plant-based.
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