What is Carlos Alcaraz's diet?

January 8, 2026 •

3 min read

Following a recommendation from his physiotherapist after a blood test, tennis star Carlos Alcaraz adopted a gluten-free diet, a change he links to significant performance improvements on the court. This carefully managed nutritional strategy dictates what is Carlos Alcaraz's diet and fuels his explosive play.

Quick Summary

Carlos Alcaraz's nutritional plan revolves around a gluten-free base, emphasizing fish, white meat, complex carbohydrates, and proper hydration to optimize his athletic performance.

Key Points

Strategic Gluten-Free Base: Alcaraz follows a managed gluten-free diet, initiated on his physiotherapist's advice, to enhance his on-court performance and energy levels.
Unique Pre-Match Fuel: His pre-match meal consists of a special gluten-free mixed pasta with a cocoa cream, olive oil, and dates to provide a mix of quick and sustained energy.
Targeted Recovery Nutrition: He prioritizes protein intake after matches, often consuming protein shakes like OIKOS, to aid in muscle repair and recovery.
Tech-Enhanced Hydration: Alcaraz uses a sweat-analysis patch during training and matches to receive personalized hydration strategies based on his individual fluid and electrolyte loss.
Balanced Approach: While his diet is disciplined, he is not overly restrictive and allows for occasional indulgences like pizza and burgers, maintaining a healthy balance.
Emphasis on Whole Foods: His daily meals focus on whole, unprocessed foods, including lean proteins like fish and white meat, complex carbohydrates, fruits, and vegetables.

The Gluten-Free Foundation for Peak Performance

Several years ago, after a blood test recommended by his physiotherapist, Juanjo Moreno, Carlos Alcaraz made a significant shift in his nutritional approach by adopting a gluten-free diet. This change was reportedly aimed at improving his on-court performance and boosting his overall energy levels. While the inspiration came after seeing the success of fellow player Novak Djokovic, Alcaraz's approach is notably less restrictive. He has stated that while he is conscious of his eating habits, he doesn't follow a rigid 'diet per se' and has learned to discern what fuels his career best.

Fueling the Champion: A Look at Alcaraz's Daily Intake

Alcaraz's typical daily eating plan is built around real, unprocessed foods and strategic macronutrient intake, guided by his team. This ensures he has the sustained energy and recovery needed to maintain his position at the top of the tennis world.

Morning Energy Boost

His day begins with a substantial breakfast designed to provide long-lasting energy. Options include:

Whole-grain pancakes or waffles with scrambled eggs, spinach, and feta cheese.
A nutrient-dense smoothie made with Greek yogurt, berries, banana, chia seeds, and almond milk.
He also incorporates a caffeinated beverage like green tea or black coffee to aid focus.

Lean Protein and Complex Carbs

For his main meals, Alcaraz favors lean proteins and complex carbohydrates. Fish is a staple, consumed more often than red meat. He also regularly includes white meat, rice, and salads in his meals, along with a variety of fruits and vegetables. This balance provides essential amino acids for muscle repair, vitamins for overall health, and carbohydrates for energy storage.

The Critical Pre-Match Meal

For a tennis player, the meal consumed right before a match is vital for performance. Alcaraz has a very specific pre-match routine that includes:

The night before a match: A fish dinner.
Just before walking on court: A unique gluten-free mixed pasta dish with a special cocoa cream containing olive oil and dates. This combination provides a mix of quick and slow-digesting carbohydrates for optimal energy management during intense matches.

Post-Match Recovery

Recovery nutrition is crucial, especially during grueling tournaments. For Alcaraz, this means prioritizing protein-rich options to repair and rebuild muscle tissue after intense matches. He often opts for convenient, easy-to-digest sources like OIKOS protein shakes.

Moderation and Indulgence

Despite his focused regimen, Alcaraz doesn't shy away from occasional treats. He enjoys indulging in comfort foods like hamburgers, pizza, and kebabs, especially during his downtime in his hometown of Murcia. This balanced approach recognizes the mental and emotional importance of enjoying food while still maintaining a high level of athletic discipline.

Hydration: A Technological Edge

Proper hydration is critical for peak tennis performance, especially in hot conditions. To fine-tune his fluid and electrolyte intake, Alcaraz has embraced technology. He utilizes a sweat-analysis patch during training and matches to analyze his sweat and propose personalized hydration guidelines. This strategic use of data helps him stay perfectly hydrated and minimize performance dips caused by fluid loss.

Comparison Table: Alcaraz vs. Other Tennis Diets


Feature	Carlos Alcaraz	Novak Djokovic	Rafael Nadal
Diet Approach	Managed gluten-free with moderation; advised by physiotherapist	Strict plant-based and gluten-free; very disciplined	Not known to follow restrictive diets; focuses on fueling
Pre-Match Fuel	Unique gluten-free pasta with cocoa cream and dates	Plant-based pasta and vegetables	Carbohydrates and protein
Primary Protein	Fish, white meat	Plant-based sources (seeds, lentils)	Varied sources; fish and meat often included
Indulgences	Pizza, burgers, kebabs in moderation	Rarely reported; very strict	Not emphasized, but generally not restrictive

Conclusion

Carlos Alcaraz's diet is a dynamic and strategic component of his athletic regimen, balancing strict performance-based fueling with a degree of personal enjoyment. By adopting a gluten-free approach, prioritizing lean proteins and complex carbohydrates, and leveraging technology for optimal hydration, he ensures his body is ready for the immense physical demands of professional tennis. His nuanced strategy, guided by his support team, highlights that peak athletic performance is not only about what you do on the court but also what you consume off it.

More on the evolution of his diet from Tennis.com

Frequently Asked Questions

Before a match, Carlos Alcaraz eats a specific gluten-free mixed pasta dish containing a cocoa cream, olive oil, and dates to provide sustained energy. The night before, he typically eats a fish dinner.

Yes, Carlos Alcaraz follows a managed gluten-free diet, a change he adopted on the advice of his physiotherapist after a blood test showed it would improve his performance.

For breakfast, Alcaraz often eats complex carbohydrates and lean protein, such as whole grain pancakes with eggs or a smoothie with Greek yogurt, berries, and chia seeds.

Alcaraz uses a sweat-analysis patch to receive personalized hydration guidelines during matches and training, focusing on replenishing necessary fluids and electrolytes.

After a match, Alcaraz focuses on protein-rich foods for muscle repair, including protein shakes like those from OIKOS, which he has mentioned in interviews.

Yes, Alcaraz is not overly strict and allows for occasional indulgences, mentioning a fondness for pizza, burgers, and kebabs, especially when he is not in a tournament.

Carlos Alcaraz's physiotherapist, Juanjo Moreno, is the person who advises him on his nutritional regimen, suggesting the gluten-free approach and guiding his meal choices.

While both have followed a gluten-free approach, Alcaraz's diet is less strict and includes fish and white meat, whereas Djokovic adheres to a stricter plant-based diet.