Source: The Times of London, Tuesday June 13, 2023.
Breakfast: Warm water with lemon first thing out of bed. Followed later by two tablespoons of honey, muesli, (including organic gluten-free rolled oats, cranberries, raisins, pumpkin or sunflower seeds and almonds).
Mid morning snack: Gluten-free bread or crackers with avocado and tuna.
Lunch: Mixed-greens salad, gluten-free pasta primavera (including rice pasta, summer squash, courgettes, asparagus, sun-dried tomatoes and optional vegan cheese).
Mid-afternoon snack: Apple with cashew butter; melon.
Dinner: Kale caesar salad (kale, fennel, quinoa and pine nuts) plus dressing (including anchovies or sardines) minestrone soup: salmon fillets (skin on) with roasted tomatoes and marinade.
Djokovic's training regime out of competition:
20 minutes of yoga or tai chi, 60-90 minutes of tennis practice with a hitting partner.
Stretching and sports massage.
Lunch 60-minute workout in the gym, using weights, resistance bands and roller exercises.
Djoko has a fitness coach, Marco Panichi, a former Italian long jump champion, who helps to maintain Djoko's speed and flexibility, while the physio, Miljan Amanovic, takes charge of the recovery process.
Ghost's words: How important is diet? Probably of paramount importance as we age. When we are younger, teens and early twenties - it seems we can eat anything and everything with little ill effect but this changes once we hit our thirties and forties when the weight starts to pile on with interminable consistency.
Take the case of famous Swedish coach, Jan Stenson. He's a former elite national class Swede with times of 14:20/29:50/1:06/2:22, who could eat anything during his career, and he was thin at 1:88/70 kg. Fast forward to 2020-2023. The amiable Swede, involved with helping Kenyan athletes, now weighs 95kg - 100kg approximately, with his diet comprising liberal amounts of pizza and beer, even though the actual portion sizes have not increased dramatically. This means that unless the Wizard adopted a diet similar to the one of the Serb superstar, weight gain will be a foreseeable reality for the future. Nothing wrong with that, but I urge people here and elsewhere to do regular medical blood tests to monitor their blood levels and markers for diabetes, cholesterol, prostate cancer etc.
Thank you.