When it comes to elite athletes, many follow meticulous dietary routines to stay at the top of their game. Novak Djokovic, for instance, has long been known for his strict gluten-free diet, while Emma Raducanu’s regular meal plan includes eating smoked salmon multiple times a day. However, **Carlos Alcaraz**, the young Spanish sensation and one of tennis’s brightest stars, takes a different approach to his nutrition. Instead of adhering to a rigid diet, Alcaraz embraces a more relaxed philosophy, choosing to eat what he enjoys—within reason.
Despite his relatively lenient dietary habits, Alcaraz’s success on the court speaks for itself. In 2024 alone, he clinched two Grand Slam titles, winning the **French Open** and **Wimbledon**, further solidifying his status as a leading figure in the next generation of tennis stars alongside fellow young talent, **Jannik Sinner**. Alcaraz’s ability to maintain top-level performance while not depriving himself of his favorite foods, such as kebabs and burgers, highlights his unique and balanced approach to diet and fitness.
### **Alcaraz’s Philosophy on Food and Nutrition**
In a candid interview with the ATP, Alcaraz opened up about his approach to eating, acknowledging that he doesn’t follow a strict diet. Instead, he aims to strike a balance between healthy eating and indulging in his favorite comfort foods, especially when he’s back home in Murcia, Spain.
“I don’t follow a diet per se, but I do try to take care of myself,” Alcaraz explained. “I’ve learned a lot about eating what is good for my career, and what isn’t. But when it’s time to break the diet a little, I do.” This philosophy allows him to enjoy a guilt-free burger or kebab without feeling like he’s compromising his athletic performance.
### **A Guiding Hand in Nutrition**
Although Alcaraz doesn’t adhere to a strict nutritional regimen, he isn’t entirely without guidance. He credits his **physiotherapist, Juanjo Moreno**, for helping him make informed choices about what he eats, especially during tournaments.
“I don’t have a nutritionist as such, but my physiotherapist, Juanjo Moreno, knows a lot,” he shared. “He’s a very curious guy who tries to study nutrition, and he guides me in the tournaments.” Moreno’s involvement ensures that Alcaraz’s diet supports his physical demands without imposing overly strict rules. This flexibility is key to Alcaraz’s ability to stay mentally and physically fresh throughout the rigorous tennis season.
### **Pre-Match Meals: A Focus on Energy and Endurance**
While Alcaraz’s general dietary habits might be laid-back, his preparation for match days is far more structured. His pre-match meal is carefully chosen to provide him with sustained energy, helping him perform at his peak during long and grueling matches.
“I eat a plate of gluten-free pasta mixed with a cocoa spread called Ambrosia, which contains olive oil and dates. I usually eat all of that about an hour and a half before the match,” Alcaraz said, detailing his pre-match routine. The combination of gluten-free pasta and the nutritious Ambrosia spread offers a perfect balance of carbohydrates and healthy fats, designed to keep his energy levels high throughout a match.
During the matches, he relies on simple, nutrient-rich snacks to keep his stamina up. “At match time, I usually eat a bar with dates, egg whites, and I think guarana. And I usually combine it with bananas,” he shared. This snack choice has become a staple in his routine over the past year and a half, and it’s something Alcaraz genuinely enjoys. The dates provide a quick source of natural sugars, the egg whites deliver protein, and the guarana—a natural source of caffeine—offers a mild energy boost, all of which help him stay sharp and focused on the court.
### **Indulgences Back Home: Comfort Foods in Murcia**
When he’s not competing, Alcaraz isn’t shy about indulging in his favorite comfort foods. While he maintains a disciplined diet during tournaments, he allows himself to relax a bit when he’s at home in Murcia, enjoying the local flavors and satisfying his cravings.
“I’m not much of a dessert or sweets person,” Alcaraz admitted, “but when I’m here in Murcia, I do like to have a burger or pizza from time to time… I really like it.” These occasional indulgences don’t seem to hamper his physical condition, as he always returns to a more disciplined routine when preparing for competitions.
One food, in particular, stands out as a favorite for Alcaraz: kebabs. “Kebab. I eat a lot of it when I’m in Murcia,” he confessed with a smile. It’s a simple indulgence that he enjoys during his downtime, proving that even world-class athletes can appreciate comfort food without sacrificing their overall fitness.
### **Striking the Right Balance: A Modern Approach to Athletic Nutrition**
Alcaraz’s diet isn’t about deprivation but rather about understanding the needs of his body and finding a healthy balance. He is well aware of what foods are beneficial for his performance and what should be consumed in moderation. This nuanced approach to nutrition contrasts with the more rigid regimens followed by some of his peers, but it’s a philosophy that suits Alcaraz’s lifestyle and mindset.
While Novak Djokovic’s gluten-free diet is meticulously planned to avoid inflammatory foods and Emma Raducanu’s routine involves precise protein intake, Alcaraz has found success by keeping things simple and staying attuned to his own preferences. His flexibility allows him to maintain a positive relationship with food, avoiding the mental fatigue that can come with strict dietary limitations. This could be one of the reasons why he has consistently performed at such a high level, winning major titles while still in his early 20s.
### **A New Model for Young Athletes?**
Alcaraz’s approach to nutrition may serve as a model for the next generation of athletes who seek a more balanced lifestyle. While there’s no doubt that diet plays a crucial role in athletic performance, Alcaraz’s success suggests that flexibility and moderation can also be effective strategies. It’s not just about what you eat but how you feel, both mentally and physically.
For Alcaraz, it’s clear that the occasional burger or kebab doesn’t undermine his discipline or dedication. On the contrary, it seems to contribute to his overall happiness and well-being, which are essential components of sustained success in a demanding sport like tennis.
### **The Road Ahead for Alcaraz**
As Alcaraz continues to anchor the next generation of tennis talent, his approach to nutrition might challenge some of the traditional norms within the sport. He’s already proven that he can compete at the highest level, winning prestigious titles like the **French Open** and **Wimbledon** while enjoying a diet that includes a mix of wholesome foods and occasional indulgences. As he aims for even more Grand Slam titles and continues to challenge the best in the world, his balanced dietary habits are likely to evolve, but the core principle of flexibility will likely remain.
Carlos Alcaraz’s rise to prominence in the tennis world isn’t just about his powerful forehand or tactical brilliance—it’s also about a mindset that values balance, enjoyment, and a healthy relationship with food. For the young Spaniard, it’s a winning formula that has already brought him remarkable success, and there’s no reason to believe it won’t continue to serve him well in the years to come.