With the Australian Open well underway, I am astonished by the level of energy and resilience some players display. Obviously, their training routine is key, but so is their diet. Tennis players typically consume complex carbohydrates such as whole grains (like oats, brown rice, and quinoa), whole-wheat pasta, whole-wheat bread, and sweet potatoes. These foods provide a slow release of energy, which helps maintain stable blood glucose levels during physical activity. A tennis player's diet is generally structured around the following proportions: carbohydrates make up 40-50%, proteins account for 25-30%, and fats contribute 30-35%. These percentages may vary depending on whether it is a training day or a match day. As shared by a Nutritionist from the ASIC Tennis Academy.
Matteo Berrettini
Matteo Berrettini's diet includes staples like pasta, pizza, rice, and chicken, with a special mention for ice cream – but with a charitable twist. He is largely teetotal, allowing himself only a glass of wine on special occasions or when toasting. While he appreciates hamburgers as much as he enjoys the NBA, he doesn’t typically indulge in junk food and is gradually learning more about cooking. Before matches, Berrettini focuses on carbohydrates, followed by proteins. He decided to hire a nutritionist independently, although his team had been suggesting it for some time. Pasta, along with pizza, is a significant part of his diet, as he believes they are essential for energy recovery and mental satisfaction.
His meals typically include white rice, chicken breast, and a variety of healthy international foods. His favourite cuisine? Spanish food, though he insists it can never compare to a good carbonara, which he finds irresistible. Known as "The Hammer" for the power of his strokes, Berrettini generally avoids heavy foods. He emphasizes the importance of a balanced mental aspect in his diet, stating, "It's important to feel happy about what you're eating."
In addition to his dietary choices, Berrettini has taken an active role in giving back through the organization Atleti al tuo dietro. He supports AROP, a Rimini-based association dedicated to helping children and their families. As part of his contributions, he has donated a year's supply of ice cream to young patients. This choice was made intentionally; many of these children experience mucositis, a side effect of their treatments that can cause severe mouth irritation, making ice cream one of the few foods they can enjoy.
Jannik Sinner
Jannik Sinner, recognized for his impressive physique, has consistently expressed his love for the taste of carrots, which he frequently enjoys during changeovers in matches. His passion for these vegetables has inspired a group of fans who call themselves the "Carrot Boys." This group consists of five boys who, motivated by Sinner's striking red hair, dress as vegetables during his matches, becoming a viral sensation and a notable attraction. Carrots are rich in beta-carotene, which the body converts into vitamin A, promoting healthy vision and skin. Additionally, they are a good source of fiber, antioxidants, and vitamins such as vitamin C, all of which contribute to a healthy immune system and aid digestion.
Jannik Sinner’s diet is designed to enhance his performance and speed up recovery after training and matches. As an elite Italian tennis player, he follows a carefully crafted nutrition plan focusing on lean proteins, complex carbohydrates, healthy fats, and a variety of fruits and vegetables. Sinner's breakfast is vital. He typically enjoys Greek yogurt with fruit and whole grains or eggs with wholemeal bread, which provides the energy needed for morning workouts. For lunch and dinner, he prioritizes lean proteins such as chicken, turkey, fish, and eggs accompanied by complex carbohydrates like wholemeal pasta and sweet potatoes. He also includes antioxidant-rich vegetables like spinach, broccoli, and kale to support his health.
Jannik Sinner may cook decently, but his father, Hanspeter, a 59-year-old chef at the Rifugio Fondovalle (Talschlusshütte) in Val Fiscalina, is the main cook at home. While Jannik can whip up a pasta dish, his true passion is desserts; he often indulges, saying, “I like them a lot, and I often treat myself to one. In the end, you don’t miss a game because you eat some dessert.” Jannik also makes exceptions in his diet for pizza and sushi, but his favorite is the Milanese cutlet, especially the one his grandmother makes. This dish is as essential to him as dessert after dinner.
Sinner snacks on light, nutritious options like fresh fruit, dried fruits, and protein bars throughout the day to maintain energy. Recently, he has adopted a more flexible approach to nutrition, emphasizing plant-based proteins and reducing his red meat intake. He feels more energetic since incorporating more plant-based foods, and he limits animal products, opting for alternatives like almond or oat milk. This shift supports both his physical well-being and his growing awareness of environmental sustainability.
Novak Djokovic
Jannik Sinner's diet is quite "flexible," while Novak Djokovic, ranked seventh in the world at 37 years old, follows a strict regimen. He starts his day with hot or room temperature water with lemon, avoiding cold water to conserve energy. His breakfast includes a green smoothie made with spirulina, celery, spinach, and various fruits for energy. He practices intermittent fasting, limiting his eating window to 14-16 hours to reduce digestive energy expenditure.
For breakfast, Djokovic has organic gluten-free muesli, oats, assorted fruits, and manuka honey. He introduces complex carbohydrates at lunch, incorporating rice, potatoes, and quinoa alongside plant-based foods.
For dinner, served by 7 PM, he consumes plant-based proteins, mainly tofu. His diet excludes meat and fish, and he maintains this routine year-round without compromise.
Carlos Alcaraz
In an interview with a specialized magazine, Alberto Lledò, Carlos Alcaraz's athletic trainer, discussed the diet of the Spanish champion, born in 2003 and currently ranked number three in the world. Lledò explained, "Someone like Alcaraz needs glycogen for energy, as well as carbohydrates and some fats. Additionally, proteins are essential for recovery and muscle mass development, depending on the training he undergoes." Lledò emphasized the significant nutritional education that was provided to Alcaraz, which proved to be beneficial: "Carlos was accustomed to eating very little by athletic standards and had the eating habits of an ordinary boy. The transition was not easy, but it was crucial for helping him gain weight and build muscle mass."
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