Carlos Alcaraz - Diet Plan, Workout Routine and Napping

Carlos Alcaraz… good genes, good eating, good training and good sleep.

Trailblazer

Carlos Alcaraz Garfia is a Spanish professional tennis player. He is ranked ATP world No. 1 in singles. Following his win at the 2022 US Open, Alcaraz became the youngest man in history and the first teenager in the Open Era to top the singles rankings, at 19 years, 4 months, and 6 days old.

He has already won twelve ATP Tour-level singles titles, including the 2023 Wimbledon Championships, 2022 US Open, and four Masters 1000 titles.

“The competitive and winning gene that I have comes from my family. They have always insisted on it and I think that you always have to go for it. I always think of giving everything and that is what I have done today. I don’t have any limits, I don’t want to set any.“
Carlos Alcaraz

Body Stats

Height	1.85 m (6 ft 1 inch)
Weight	81 Kg (188 lbs)

Diet Plan

Carlos consumes a lot of dates, bananas and eggs. However, he eats a lot of sushi the night prior to the game.

I have a plate of mixed gluten-free pasta. That is, pasta with and without gluten, with a cocoa cream called Ambrosía that has olive oil and dates in it. I normally eat all that, more or less, one and a half hours before a match.

When it’s match time, I normally have a bar with dates, egg whites and, I think, guarana in it. And I normally have bananas, too. I’ve been eating that for a long time, like a year and a half, and I really do like it.
Carlos Alcaraz

His diet is based on real food. As much as possible, he doesn’t eat processed food; even the supplements he takes are based on real food. Since tennis is a high-performance sport with sessions lasting 4 to 5 hours, Alcaraz needs plenty of glycogen in his diet to function and get energy from, and lots of carbohydrates and fat. He also needs protein which is a generator of muscle mass. He does not have a craving for dessert.

Carlos likes to keep his breakfast fairly light: some fruit, toast, some eggs and always coffee.

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Workout Routine

Stretching comes first, always. Whatever I’m doing afterwards, stretching is always the first step.
Carlos Alcaraz

The World Number 1 Tennis Player:

spends a lot of his time in the gym
tennis sessions can last 4 to 5 hours – it is important for Carlos to be strong, fast and resistant
he gives attention to both physical as well as mental training
on a daily basis he spends time on recovery to prepare for the following day’s training
from the time he gets up to when he goes to sleep Carlos works on all his recovery processes. This recovery process enables him to train more intensely the day after a fitness session or intense tennis session
it is important to underscore processes such as re-hydration, recovery, rest and reparative sleep
Sleep is very important together with good hydration, good quality nutrition and physiotherapy sessions
discipline – paying attention to every single detail is key.

You have to Live and Breathe the Sport
Sergio Ramos

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Model

Carlos Alcaraz is a humble person even though he earns a hefty amount through sponsorship deals including Nike and Babolat. Carlos is the Brand Ambassador for Rolex and he is the new face of Calvin Klein underwear and denim.

Napping

On an interview with GQ Carlos stated that he does not go to sleep very late and he likes having a quick siesta to recover! A power nap is always beneficial.