JOIN USA tennis pro's health blueprint
Novak Djokovic went from frequent on-court meltdowns to being the number one tennis player in the world. But how did he do it? Eleanor Muffitt finds out
Novak Djokovic’s body used to be broken. He had a reputation for collapsing on court at crucial moments and being forced to drop out of tournaments because of his poor health. All this changed in 2010 when he was approached by a doctor from his home country, Serbia, during a Davis Cup match in Croatia. The doctor said Novak’s diet was the root of his problems and advised him to take some food intolerance tests. Armed with a new health regime, he went on to win Wimbledon in 2011 - and to become the best tennis player in the world.
Novak’s part-autobiography, part self-help book Serve to Win not only reveals the changes he made, but for readers who want to follow his regime promises to have a significant physical and mental effect in just 14 days. If you constantly feel tired and unfit, your diet could also be to blame - so what’s the tennis player’s secret to bouncing back?
Bizarrely, at the start of a book where he tells people how to eat, Novak advises readers not to follow other people’s eating plans. He says, “Most diet programmes assume the same plan works for everyone and that you ‘must’ eat certain foods. ‘Must’ just isn’t a good word. Your body is an entirely different machine from mine. I don’t want you to eat the best diet for my body. I’m going to show you how to find the best diet for your own unique self.”
Experimental basis
For every tip Novak lists, he says try it for 14 days. On the 15th day, stop whatever change it is you’ve been making, whether that’s cutting out gluten or keeping a strict routine. If, on the 15th day, the symptoms you’ve been trying to get rid of (sluggishness, intestinal cramps, stress) come back, then your body is trying to tell you something: make that change for good.
The son of restaurateurs, Novak was raised on pizza crusts. But after discovering his gluten intolerance was a key factor in his physical meltdowns, he swiftly cut out the doughy dishes. The tennis star suggests cutting out gluten-filled foods for two weeks to see the effect on your body; within days you’ll have more energy, think more clearly and be shedding weight. The key to going gluten-free, he says, is staying aware of where it hides. Sure, you’ll need to cut out bread, pasta, potatoes, sweet baked goods, breakfast cereals and beer - but you’ll also have to cut out marinades and seasoning, meats made with fillers (hot dogs, meatballs, sausages), processed cheese, vegetarian products, and alternative breads and grains such as cous cous, bulgar wheat and spelt.
The next 14 days are all about cutting down on the amount of sugar and dairy you give your body. Sugar, the health world’s latest foe, causes the body to store fat and your mood and energy to soar and plummet throughout the day. Cutting out high GI foods, which raise the sugar in your bloodstream - surprisingly, wheat is one of the biggest culprits - has a monumental effect on your health.
While sugar-bashing is having a moment, the tennis star admits to raising eyebrows when he first cut dairy out of his diet - wasn’t he going too far? But he insists it’s worth experimenting with dairy products because so many of us are lactose intolerant (which can result in bloating, gas, intestinal cramps and vomiting).
Substituting milk, cheese and ice cream for broccoli, tuna, salmon and almond milk means you can still consume enough calcium for a strong body.
Novak says, “If you want to know my real diet secret, don’t ask me what I eat. Ask me how I eat.” The tennis star eats slowly so his stomach has to digest his meals; he also eats consciously, where he puts down his fork after a bite and concentrates on chewing, to make sure he properly breaks down his food. He also eats certain foods at different times during the day: for breakfast he stocks up on berries for fast-burning energy, whereas for dinner he eats protein-rich meat, chicken and fish to help his body repair overnight. He also focuses on the quality of his food over the quantity of it. By eating small amounts of organic, natural, unprocessed food, Novak makes sure his stomach has time to process his meals and that he’s only putting clean food in his body.
Although Novak admits not many people will need to train as hard as he does, he does include tips on how to raise your physical game while raising its dietary equivalent. He recommends dynamic stretching (where you’re continually moving your body): ten reps of jumping jacks, squat thrusts, lunging to the side, walking high kicks and reverse lunges while reaching backwards. He also suggests yoga and foam rolling, where you roll different parts of your body - for example your glutes, hamstrings, quadriceps and lower back - over a styrofoam tube, effectively giving yourself a massage. But be careful - his advice comes with a warning that it can be pretty excruciating.
So, what now? Make your own diet plan. As Novak says, this plan won’t work for everybody. But if you constantly feel drained or ill, your diet is the first place to look. Cut out gluten, then sugar and dairy and see if you notice a positive change in your body - and if you do, start making a diet plan of your own.
The Telegraph