DIET OF A CHAMPION
From being a player who would retire after just two sets, Novak Djokovic has become the fittest tennis player around. HT delves deep into his diet & lifestyle
QUICK FIX After consulting a family friend and nutritionist Dr Igor Cetojevic in 2010, Djokovic discovered he was sensitive to gluten, which is found in high quantities in wheat and bread. A two-week, temporary diet was drawn up, and the results speak for themselves--Djokovic was No 1, 12 months later. WHAT IS GLUTEN? A protein composite found in wheat and related grains. It is what gives elasticity to the dough, helps it rise. DAY OF MUNCHING
WAKEY WAKEY Drinks water first in the morning, followed by some honey. He then eats fruits, cereals and nuts.
MID MORNING Gluten free toast supplemented with a fruit, nuts or simply, almond butter.
LUNCH A full meal that includes white meat (like chicken), fish, gluten free pasta, fruits, nuts and juice.
POST LUNCH SNACK Some fruit and a fruit bar or some gluten free crackers.
DINNER Beans, chicken, fish fillets with the skin on, gluten free pasta or rice pasta, nuts and vegetables.
OTHER THAN DIET
MEDITATION: Besides ensuring 7-8 hours of sleep, Djokovic meditates daily along with yoga and tai chi. Tai Chi: It’s a Chinese way of slow meditative physical exercise designed for relaxation, balance and health DE-STRESS: A biofeedback machine to measure stress level and gives him awareness of physiological functions. SELF SUFFICIENT: Djokovic buys organic food and cooks almost every meal himself. He always tries to stay in hotels which let him use their kitchen.
DOS
Melatonin: The supplement’s intake helps control sleep-wake cycle. He goes to sleep every night between 11 and midnight and wakes up at 7.
Licorice tea: A cup to unwind after workouts.
What is licorice tea: Has antiinflammatory properties that may ease pain. It also helps ease bronchial disorders.
Warm water: Mainly because cold water slows digestion and diverts blood away from muscles.
DONTS
He avoids dairy products and alcohol during tournaments. Giving up gluten: Djokovic reveals after giving up gluten he has ended up losing 11 pounds (almost 5kg). Eventually, he felt faster, more flexible and could concentrate better.