Novak Djokovic’s enduring dominance in the world of tennis, even at 38, is a testament to his extraordinary physical and mental conditioning. Far beyond conventional training, the 24-time Grand Slam champion meticulously crafts a holistic wellness regimen, with a highly disciplined diet featuring unique elements like mystery green powders and algae, playing a pivotal role in his sustained performance and recovery. His approach goes beyond mere athleticism, integrating diet, mindfulness, and cutting-edge recovery techniques to maintain his competitive edge against younger rivals.
The Pillars of Djokovic’s Diet: Gluten-Free and Plant-Forward
At the core of Djokovic’s nutritional strategy is a strict gluten and dairy-free diet, a change he adopted in 2010 after being diagnosed with intolerances by nutritionist Dr. Igor Četojevic. This dietary shift proved transformative, alleviating chronic respiratory issues and fatigue, and significantly boosting his energy levels, sleep quality, and overall physical performance. While he doesn’t strictly adhere to the “vegan” label, Djokovic emphasizes a predominantly plant-based approach, crediting it with faster recovery times.
The Morning Ritual: Hydration and Nutrient-Dense Smoothies
Djokovic’s day begins with a mindful prayer and an expression of gratitude. Hydration is paramount, starting with lukewarm water mixed with lemon and salt, followed by a specialized hydration formula to replenish electrolytes and minerals.
His breakfast is typically a nutrient-packed “energy bowl” or a fruit-based smoothie. These smoothies are where some of the “mystery” elements come into play:
- Green Powder Blend: Djokovic has spoken about a green powder blend containing various “seaweeds” (algae) that he incorporates into his smoothies. He admits it doesn’t taste great on its own but is palatable when mixed with other ingredients.
- Algae (Spirulina and Chlorella): Specifically, his green smoothies often include different types of algae like spirulina and chlorella. These are considered “superfoods” rich in vitamins, minerals, antioxidants, and protein. Chlorella, for instance, can also act as a probiotic, supporting gut health.
- Other Superfood Additions: His smoothies are further enhanced with mixed berries, dates, hemp seeds, and maca powder. He also consumes celery juice on an empty stomach, believed to aid detoxification and digestion.
Djokovic prefers to keep his meals light in the first part of the day, focusing on foods that are easy to digest to conserve energy for training.
Daily Meal Plan Components
Throughout the day, Djokovic’s diet remains consistent with his principles:
- Breakfast: Beyond the smoothie, an “energy bowl” often consists of mixed seeds, nuts, gluten-free muesli, and berries, sometimes with almond or oat milk and a dash of manuka honey.
- Lunch: Typically features a mixed green salad and gluten-free pasta with vegan cheese, or complex carbohydrates like pseudo-grains (quinoa, millet, wild rice) and potatoes (steamed or boiled). He might add grilled vegetables, olive oil, and occasionally meat or fish, especially before an afternoon match.
- Snacks: Include fruits like apples with cashew butter, or melon.
- Dinner: Focuses on protein-rich dishes for muscle recovery, such as whole lemon-roasted chicken, salmon fillets with roasted tomatoes, or kale Caesar salad.
He is also known to avoid coffee, opting for green tea occasionally if he needs caffeine.
Training Regimen: Beyond the Court
Djokovic’s physical conditioning extends far beyond hitting tennis balls. His comprehensive routine is designed for flexibility, strength, endurance, and mental fortitude.
Physical Training
- Morning Warm-up: After waking and stretching to loosen muscles, he engages in a light run or bike ride.
- On-Court Practice: Intensive sessions with a training partner, usually lasting about two hours.
- Gym Work: Focuses on strength, weight, and resistance training, including arm, shoulder, and lower body exercises like push-ups, pull-ups, tricep pulldowns, bench presses, box jumps, side lunges, and barbell squats.
- Flexibility and Mobility: Yoga, Tai Chi, and foam rolling are integral to his routine, enhancing flexibility, balance, agility, and reducing muscle stiffness.
Mental and Recovery Practices
Djokovic places significant emphasis on mental wellness and recovery, recognizing their crucial role in peak performance.
- Mindfulness and Gratitude: His day starts with prayer and gratitude, setting a positive tone. He also incorporates meditation.
- Active Recovery: Even on days without scheduled tennis practice, he prioritizes staying active outdoors. Activities include swimming in the sea, biking, hiking, running, or playing other sports like football, basketball, padel, and ping pong.
- Therapeutic Recovery: Sauna sessions and ice baths are regular components of his recovery to relax muscles, reduce soreness, and maintain energy levels.
- “Magic Potion” and Energy Discs: Djokovic has also intrigued fans with his courtside “magic potion,” which he later revealed to be an electrolyte drink from his own brand, Sila, developed in collaboration with Water Drop. Additionally, he uses a “green button” or energy disc, a device designed by a Serbian engineer, which creates an electromagnetic field to improve metabolic functions, reduce inflammation, and address stomach issues.
Novak Djokovic’s fitness routine is a sophisticated blend of rigorous physical training, a highly specific and nutrient-dense diet, and a strong focus on mental well-being and recovery. His dedication to these practices allows him to defy age and continue performing at the pinnacle of professional tennis.
