For a long time, men's tennis was dominated by the "Big Three": Roger Federer, Rafael Nadal, and Novak Djokovic. While Federer and Nadal have retired, Djokovic continues to compete, placing significant pressure on younger players. He maintains his streak of 428 weeks as world number 1 on the ATP rankings, even against top young stars of the new generation.

Djokovic achieves this remarkable resilience through his physically demanding playing style. He has often credited his strict diet, free from dairy, gluten (a protein group found in wheat and other grains), and refined sugars. This regimen provides him with energy, endurance, and stamina.

"It's not the only factor in my success, but it plays a significant role," Djokovic shared, as quoted by Business Insider on 17/11. However, the tennis player emphasized his belief that individuals should find what works for them, rather than adhering to fixed rules.

Novak Djokovic. Photo: Photosport

Growing up in an Italian restaurant business family, Djokovic regularly consumed many gluten-containing foods. Therefore, when tests revealed his gluten intolerance, it was a "big shock." He admitted, "Before 2009, I had never even heard of gluten."

Besides gluten, doctors also advised him to reduce sugar and dairy. Djokovic reported that within just three months of eliminating gluten, dairy, and refined sugars, he felt a remarkable transformation and "never wanted to go back." Although he can consume a small amount, due to mild intolerance, Djokovic strives to adhere to a gluten-free diet as much as possible.

The 24-time Grand Slam champion and Olympic gold medalist stated he learned much from eating whole foods and understanding the origin and preparation of produce. The tennis player also recognized the importance of managing sleep, stress, emotions, and hydration – "all these aspects relate to the body's overall health and condition."

Before changing his diet, Djokovic struggled with health issues that hindered his on-court stamina. He frequently suffered from sinus congestion and poor sleep. "I had respiratory problems that affected my fitness on court. I had to retire from matches early in my professional career without understanding why, because I was always dedicated to training," the world number 1 player shared.

He also suffered from pollen allergies, making sleep more challenging at certain times of the year. Eliminating gluten and dairy significantly improved his breathing and sleep, thereby enhancing his recovery. Djokovic felt "a great surge of energy and vitality" immediately afterward.

He described it as an "upward spiral." "When the respiratory system is not blocked and the body can breathe properly, it clearly helps you take in oxygen better, improving on-court performance, increasing fitness and energy, which then leads to better quality sleep," Djokovic explained.

The athlete emphasized that training the mental and emotional aspects of competition is "a never-ending process." However, efforts to learn more about himself and improve personal relationships have directly benefited Djokovic's athletic career.

"We are all a unified, interconnected system. We cannot separate emotions and mental aspects from what is happening," he said, arguing that a professional athlete cannot set aside personal issues when stepping onto the court.

Additionally, Djokovic learned to use mindfulness to reduce stress and care for his mental and emotional health. "It's truly a multidisciplinary, holistic approach. I would say that everything is truly connected in terms of body, mind, and soul," he expressed.

Djokovic believes "perfection" does not exist, but ensuring all basic elements (diet, sleep, stress, hydration) enriches life and improves well-being, whether in personal life or career. He stated that the next step to achieving longevity is to find ways to apply these basics to one's own body, lifestyle, and needs, and only then begin to adjust the small details.

Binh Minh (According to Business Insider)