In celebration of this year's US Open that starts last Monday (28/8), HighEnd happily share with you the diet secrets of male tennis' "Big Four" (Federer, Nadal, Djokovic, & Murray) for optimum physical performance. These are categorized to fit your specific needs of exercise: be it power, endurance, agility, or simply... ageless physique.
We have to admit that tennis players, among other athletes, are high standards for what we call "body goals". Their muscles are properly toned with strong legs and lean body figure - a very good shape for both athletes and non-athletes. Tennis requires a balanced mixture of power, speed, and extraordinary endurance. To achieve these demanding standards, they depend not only on exercise, but also on diet. Their diet regime is built with great considerations to their playing style and specific bodily conditions. A proper diet is not merely a parallel companion to exercise, but the x-factor that decides the effectiveness of workout routines.
Even that we will not see big players like Djokovic, Murray, and Wawrinka until the end of 2017 season, their level of fitness is nonetheless very aspiring to take on. Here are the secrets behind their reasonable years of glory, as told by their personal trainers and nutritionists.
NOVAK DJOKOVIC (AGE: 30, SINGLES WORLD RANKING TD: 5)
One of the longest-reigning World No. 1 in Big Four Era, Djokovic, is very popular for his gluten-free and dairy-free diet. On the court, he is regarded as one of the most flexible athletes, with wide range of muscle agility. What are his secrets?
1. Do allergic test to any suspicious food. Any subtle reaction of food intolerance may interfere with your exercise routine.
2. Absence of gluten and sugar to minimize premature lassitude.
3. Combine vegetables, beans, white meat, fish, fruit, nuts, seeds, lentils and healthy oils.
4. Reinforce “guilty pleasure” craving just in very little portion.
5. Always drink water as the first thing after bed, and then honey.
ROGER FEDERER (AGE: 36, SINGLES WORLD RANKING TD: 3)
His name resonates just like wine - the older, the better. Federer is the star of tennis stars who is still apt to perform beautiful gestures and strong endurance despite his mature age. Even after almost 20 years since his professional debut, Federer has proven that you can actually cut 10 years of your age by sleeping 10 hours a day.
1. Eat wholesome breakfast for all-day energy.
2. Sleep 10 hours daily.
3. Evenly distributed mealtime to avoid overeating.
4. Immediate recovery meals including high protein and electrolytes after training or match for quick physique bounce-back.
ANDY MURRAY (AGE: 30, SINGLES WORLD RANKING TD: 2)
Under his former fitness trainer, Jez Green, Andy Murray evolved into a lean, inexhaustible figure capable to take 3-4 hours matches without significant worn-out. As a defensive, tactical player, Andy depends a lot to stamina management, body sturdiness, and persistent mental focus. What are his nutritional secrets?
1. One-litre of water before sleep to prepare for next day re-hydration.
2. Consistent fresh salmon regime for stone-built body & muscle repair.
3. Very high-protein day meal (red meat, fish, chicken).
4. A lot of electrolyte drinks during training & match.
RAFAEL NADAL (AGE: 31, SINGLES WORLD RANKING TD: 1)
As a virtuoso of clay ground - a tricky ground material that requires a lot of power and accuracy, Nadal is the man of good power and control. When your activity or exercise requires a lot of strength and stability as Nadal does, meal timing is becomes more important that strict food choices.
1. Avoid meat & other heavy meals that may interfere with internal calorie distribution.
2. Allow some portions of indulgence, and burn more calories afterwards.
3. Consume lean protein like fish and chicken in combination with fresh vegetables.
4. Timing. Do not each much before training, but do not to be too strict in general.
5. Exercise more instead of restricting food choices.
PHOTO: ATP World Tour & Roger Federer Foundation