Leena Watts
In 2010, Novak Djokovic changed his diet after meeting with Dr Igor Cetojevic, a nutritionist and fellow Serb who diagnosed him with a gluten and dairy sensitivity. Djokovic's new diet was gluten-free, dairy-free, and plant-based, and it helped him lose weight, improve his energy levels, and reduce fatigue. He credits his diet with improving his performance on the tennis court and allowing him to win 20 Grand Slam titles. Since then, Djokovic has continued to tweak his diet, and he now stays entirely plant-based and drinks only warm water.
| Characteristics | Values |
|---|---|
| Year of change | 2010 |
| Reason for change | Diagnosed with gluten and dairy sensitivity |
| Diet type | Gluten-free, dairy-free, plant-based |
| Other restrictions | No coffee, sugar, or alcohol during tournaments |
| Meals | Fruits, vegetables, lean proteins, beans, whole grains, nuts, rice, salad, meat, fish |
| Results | Better sleep, more energy, lightness on his feet, won 3 out of 4 Grand Slams in 2011 |
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What You'll Learn
Djokovic's gluten intolerance
In 2010, Novak Djokovic was diagnosed with gluten intolerance by Dr Igor Cetojevic, a nutritionist and fellow Serb. The diagnosis came about through a simple test: Djokovic was asked to stretch out his right arm and place his left hand on his stomach. Dr. Cetojevic then applied pressure to Djokovic's right arm by pushing down on it while Djokovic resisted the pressure. The tennis star's strength was solid, but when asked to hold a loaf of bread in his left hand while the doctor pushed down on his right arm, there was a noticeable difference.
Despite describing the test as seeming like 'madness', Djokovic was convinced of his gluten intolerance. He adapted to a strict gluten-free diet for two weeks and the results were immediate. He experienced better sleep, more energy, and a lightness on his feet. To test the effects of his new diet, Djokovic ate a bagel after the fortnight of avoiding gluten, and he felt fatigued and unfit.
Djokovic has credited his gluten-free diet for his success on the tennis court. In his 2014 book, "Serve to Win", he wrote: "Suddenly there was an X factor, a change in my diet that allowed my body to perform the way it was meant to." He also noted that his dietary change helped eliminate frequent on-court meltdowns, paving the way for numerous Grand Slam titles.
While Djokovic has been coy about his celiac disease status, he has indicated that his diet is not 100% gluten-free. As of 2019, he was still crediting a gluten-free diet for his on-court success. However, it is important to note that the validity of the diagnostic technique used by Dr. Cetojevic has been questioned, and some consider it to be pseudoscientific.
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Dairy-free and plant-based
In 2010, Novak Djokovic was diagnosed with gluten sensitivity by Dr Igor Cetojevic, a nutritionist and fellow Serb. After eliminating gluten from his diet, Djokovic experienced improved sleep, more energy, and increased lightness on his feet. He also noticed that consuming gluten left him feeling fatigued and unfit.
Djokovic subsequently adopted a strict gluten and dairy-free diet, which he says has been critical to his success in tennis. In his 2014 book, "Serve to Win", Djokovic wrote: "Suddenly there was an X factor, a change in my diet that allowed my body to perform the way it was meant to." He also credits the dietary change with helping him win 20 Grand Slam titles.
Djokovic's diet is predominantly plant-based, focusing on fruits, vegetables, nuts, seeds, and legumes, which provide essential vitamins and minerals while reducing inflammation. Eliminating dairy products was a crucial step in his nutrition transformation, as it improved his digestion, reduced mucus production, and enhanced his respiratory health, which is necessary to maintain a high level of physical performance.
Djokovic's diet also includes some meat and fish dishes, such as roast chicken and tuna salad. However, he largely avoids eating meat, fish, or any other animal-based products. He also does not consume gluten or dairy products, which he believes contribute to inflammation and digestive issues.
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Weight loss and health transformation
In 2010, Novak Djokovic, the tennis icon, experienced a turning point in his career. He was facing persistent injuries and fatigue during matches, which signalled the need for a change. This change came in the form of a nutritional transformation, which Djokovic credits with improving his energy levels, reducing fatigue, and allowing him to maintain top form throughout his career.
Djokovic's diet, recommended by Dr Igor Cetojevic, a nutritionist and fellow Serb, revolves around gluten and dairy intolerance. He cut out gluten and dairy, as well as refined sugar, processed foods, and coffee. Instead, he focused on consuming whole grains, vegetables, beans, fruits, lean proteins, and plant-based foods. This diet is rich in nutrient-dense, whole foods, which allowed Djokovic to lose weight, build lean muscle, and enhance his endurance and agility on the court.
In addition to his diet, Djokovic also prioritises sleep, getting seven to eight hours a night. He also incorporates meditation, yoga, tai chi, and melatonin supplements into his routine. He practices intermittent fasting to maintain energy and focus, and he stays hydrated by drinking warm water throughout the day, as he believes cold water slows digestion.
Djokovic's strict commitment to his diet and wellness routine has been instrumental in his weight loss and health transformation. He has lost about 10-15 pounds, and his improved energy levels and reduced fatigue have been key factors in his tennis dominance. This transformation showcases how optimising performance through diet, exercise, and mental clarity can lead to both physical and mental rejuvenation.
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Yoga, meditation, and mental clarity
In 2010, Novak Djokovic met with Dr Igor Cetojevic, a nutritionist who diagnosed him with a gluten and dairy sensitivity. After adopting a gluten-free diet, Djokovic experienced better sleep, more energy, and improved performance. This dietary change, along with yoga and meditation, became integral components of his holistic approach to wellness and athletic performance.
Meditation, in particular, became a cornerstone of Djokovic's mental resilience. He meditates alone, often in serene natural environments like the Buddhapadipa Temple, where he can switch off and recharge between matches and training sessions. Additionally, he has participated in silent retreats, which involve extended periods of silence and meditation, allowing him to reset mentally and emotionally.
The impact of meditation on Djokovic's performance is evident in his ability to maintain composure and focus during intense matches. He attributes his success in pressure-filled situations to his ability to stay in the moment, a skill cultivated through years of meditation and mindfulness practice. This mental fortitude has earned him the nickname "The Mental Giant" within tennis circles.
Djokovic's commitment to yoga and meditation has not only improved his athletic performance but also contributed to his overall happiness and joy. By mastering the "inner game" and achieving mental clarity, he has reduced emotional lapses and meltdowns, both on and off the court. This holistic approach to wellness has been pivotal in his journey to becoming one of the greatest tennis players of all time.
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Nutritionist Dr Igor Cetojevic
Djokovic was initially reluctant to give up gluten, as who would willingly remove pasta, bread, and cheese from their diet, especially when his family owned a pizzeria? However, he eventually decided to give it a try, and the results were immediate. After just two weeks of following a strict gluten-free diet, Djokovic noticed he was sleeping better, had more energy, and felt lighter on his feet. To test his theory, he ate a bagel after the gluten-free fortnight and felt fatigued and unfit.
Convinced that a gluten-free diet was the way forward, Djokovic stuck with it and ended up winning three out of four Grand Slams in 2011, losing only to Roland-Garros. In his 2014 book, "Serve to Win," Djokovic wrote: "Suddenly there was an X factor, a change in my diet that allowed my body to perform the way it was meant to."
In addition to his gluten-free diet, Djokovic also eats mostly plant-based meals, with the occasional inclusion of meat and fish. He starts his day with a glass of warm water and lemon, which he believes helps his body detoxify, followed by an "energy-boosting bowl" of mixed seeds, nuts, gluten-free muesli, berries, and yogurt. Throughout the day, he snacks on fruits, crackers with avocado and tuna, and apple with cashew butter. For lunch, he might have a mixed green salad, spicy soba noodle salad, or gluten-free pasta with vegan cheese. Dinner could be a whole lemon-roasted chicken with salad and soup, or a kale Caesar salad.
Djokovic's success has made his gluten-free diet a popular choice among young sports stars and the general public. However, while his diet has brought him success, it is important to remember that everyone's body is different, and finding the right diet for oneself is crucial.
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Frequently asked questions
Djokovic changed his diet in 2010 after meeting with Dr Igor Cetojevic, a nutritionist and fellow Serb who diagnosed him with gluten and dairy sensitivity.
Before changing his diet, Djokovic experienced persistent injuries and struggled with fatigue during matches. He also suffered from bloating and stomach problems.
Djokovic now follows a gluten-free and dairy-free diet, primarily consisting of whole foods, vegetables, lean proteins, fruit, beans, and plant-based foods. He also practices intermittent fasting to maintain energy and focus.
Djokovic credits his diet change with improving his overall energy levels, reducing fatigue, and enhancing his endurance and flexibility on the court. He has since won 20 Grand Slam titles.
In addition to his diet, Djokovic has a rigorous workout regimen that includes strength training, yoga, Pilates, cardio, and functional exercises. He also prioritizes getting seven to eight hours of sleep per night and practices meditation, tai chi, and biofeedback.
