At just 21 years old, Carlos Alcaraz has quickly risen to the pinnacle of professional tennis, competing head-to-head with both legends like Novak Djokovic and emerging talents such as Jannik Sinner. His meteoric ascent has not only dazzled fans but also raised questions about how this young Spaniard manages to maintain peak physical condition while delivering consistent top-level performances. According to Alcaraz, a significant part of his success comes down to a unique, flexible nutrition regimen that he’s developed over the years.
### A Personalized Nutrition Plan: The Key to Success
Carlos Alcaraz doesn’t follow what he would call a “strict diet,” but he does have a mindful approach to nutrition that fuels his body and keeps him energized. It all started a few years ago with a routine blood test. That test led to changes in his diet, including a shift towards gluten-free eating. This adjustment wasn’t due to a gluten intolerance, but rather a strategy suggested by his physiotherapist, Jorge Moreno, who has studied sports nutrition extensively.
“I don’t follow a diet per se, but I do try to take care of myself,” Alcaraz shared in a recent interview with the ATP. “I’ll eat whatever I want… If something comes my way that I like, I’m happy to take it.” This flexible, yet intentional, mindset has allowed Alcaraz to enjoy his food without feeling restricted—a key factor in maintaining a long-term, sustainable approach to health and performance.
### Pre-Match Fuel: A Winning Formula
On the day before a match, Alcaraz prefers to eat fish, particularly sushi, which he’s a big fan of. His love for fish is more than just a craving; it’s also a source of lean protein that supports muscle recovery and strength without weighing him down. On match day, his go-to meal is a gluten-free mixed pasta. Alcaraz’s pre-match pasta is a blend of both gluten-containing and gluten-free varieties, enriched with a unique cocoa cream sauce called “ambrosia.” This creamy sauce is made from olive oil and dates, providing a mix of healthy fats and natural sugars that offer a quick energy boost before the intense exertion of a match.
This diet has become a staple in Alcaraz’s routine, designed to deliver sustained energy and help him perform at his peak. The balance of carbohydrates from pasta, healthy fats from olive oil, and protein from fish is a formula that’s worked wonders for him, allowing him to compete with the best in the world.
### Guilty Pleasures: Burgers, Pizza, and the Occasional Kebab
Despite his attention to nutrition, Alcaraz isn’t afraid to indulge in his favorite comfort foods. Unlike some of his peers who are known for their rigid eating habits, the young Spaniard believes in moderation and enjoying life’s culinary pleasures. His guilty pleasures include hamburgers, pizza, and kebabs, especially when he’s back home in Murcia, Spain. This ability to balance discipline with indulgence has helped him maintain a healthy relationship with food, ensuring he doesn’t burn out or feel deprived.
This philosophy sets Alcaraz apart from some of the sport’s other greats. For instance, while Roger Federer famously loved his ice cream and chocolates, and Novak Djokovic adheres to a strict plant-based diet, Alcaraz’s approach is more about adaptability. It’s a practical method that allows him to stay fit without feeling constrained, which could explain his impressive stamina and consistent performances on the court.
### The Role of Jorge Moreno: The Guiding Hand
Much of Alcaraz’s nutritional success can be credited to his long-time physiotherapist and nutrition guide, Jorge Moreno. Moreno’s expertise in both physical therapy and sports nutrition has been a cornerstone of Alcaraz’s development as an athlete. After the pivotal blood test that highlighted some areas for nutritional improvement, Moreno steered Alcaraz towards a gluten-free diet that still included a variety of food groups and flavors.
Moreno’s input is not limited to food. He closely monitors Alcaraz’s overall health, recovery, and physical well-being. This holistic approach ensures that the young star’s diet is finely tuned to meet the demands of a grueling ATP season, while also allowing room for the occasional treat. In a sport where small margins can make a big difference, this personalized guidance has proven invaluable.
### A Glimpse at the Diets of Other Tennis Stars
Alcaraz’s diet is unique to him, but it’s interesting to compare it to the dietary habits of other top tennis players. Andy Murray, for instance, famously consumed up to 6,000 calories a day to sustain his grueling training sessions and matches. His diet was heavy on protein, carbohydrates, and recovery-focused meals, designed to support his powerful, endurance-driven game. On the other hand, Novak Djokovic’s diet is the epitome of discipline—a gluten-free, dairy-free, plant-based regimen that eliminates processed foods entirely. Djokovic’s strict approach has often been credited for his longevity and dominance in the sport.
Then there’s Rafael Nadal, who stands in stark contrast with his more relaxed take on nutrition. Nadal has always emphasized the importance of eating foods he enjoys, rejecting the concept of rigid dieting. This laid-back attitude hasn’t stopped him from achieving extraordinary feats in his career, further highlighting that no single diet fits all in the world of professional tennis.
### A Look Ahead: Alcaraz Prepares for the Nitto ATP Finals
As Carlos Alcaraz gears up for his second appearance at the Nitto ATP Finals, his attention to nutrition will play a crucial role in his preparation. The season-ending event brings together the top eight players on the ATP Tour, and the competition is fierce. Alcaraz knows that maintaining peak physical and mental condition is vital to succeeding on this grand stage, and his diet is just one piece of the puzzle. His flexible yet nutritious approach to food allows him to stay agile, energetic, and ready to adapt to the challenges of each match.
### Nutrition as a Competitive Edge
In a sport as physically and mentally demanding as tennis, diet can be the difference between winning and losing. Carlos Alcaraz’s approach—focusing on what makes him feel good rather than following rigid rules—has helped him stay at the top of his game. The ability to indulge in his favorite foods while sticking to a structured, nutrient-rich regimen has enabled him to perform consistently at the highest level without feeling restricted.
This balance is likely to continue serving him well as he moves forward in his career. With a team of experts like Jorge Moreno by his side, Alcaraz has built a foundation that not only supports his current success but also sets him up for a long and healthy career. As the young star looks ahead to future tournaments, his adaptable approach to nutrition could very well be the secret weapon that keeps him competing with—and defeating—the best in the world.
The tennis world is eager to see how Carlos Alcaraz evolves, both on and off the court. His flexible and enjoyable take on diet is a refreshing reminder that in professional sports, success can come from finding what works best for the individual, rather than following a one-size-fits-all formula. With the Nitto ATP Finals approaching, fans will watch closely to see if Alcaraz’s nutritional strategy continues to pay dividends, potentially leading him to another milestone in his already remarkable career.