Good Lifestyle

A lot of practice. Steel nerves. And if you are Novak Djokovic, a strict gluten-free regime that he said played a major role in the help of throwing him in 13 Career neighborhood titles looking during his career. After reading an elbow injury last year and suffering from a rocky season - last month, he lost an invisible opponent at the French Open-Djokovic, has just emerged victorious (for the fourth time!) In Wimbledon , beating Kevin Anderson in straight assemblies.

Here, in an exclusive eat it, not that! Adaptation of his bookServe to win, Djokovic reveals what he eats during a tournament that always gives him a competitive advantage.

Most of us have morning rituals, but mine is probably stricter than most.

The first thing I'm doing the bed is to drink a large glass of ambient temperature water. I just left eight hours without drinking anything, and my body needs hydration to start working at its peak. Water is a critical part of the body repair process. But I avoid icewater, for a reason. When drinking ice water, the body must send extra blood to the digestive system to heat the water to 98.6 degrees. There are benefits to this process - heating cold water burns some additional calories. But it also slows down digestion and divert the blood from where I want it in my muscles.

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The second thing I do could really surprise you: I eat two spoonfuls of honey. Everyday. I try to get Manuka honey, which comes from New Zealand. It is a dark honey made by bees that feed on Manuka (or tea tree) and have been demonstrated to have even larger antibacterial properties than ordinary honey.

I know what you think: honey is the sugar. Well, yes, it's. But your body needs sugar. In particular, he needs fructose, the sugar found in fruits, some vegetables, and especially darling. What it does not need is processed sucrose, stuff in chocolate, soda or most of the energizing drinks that gives you a shot under the instant sugar in the body, where you feel like "Wow!"

I do not like "wow". "Wow" is not good. If you have "wow" now, it means in thirty minutes that you are going to have "misfortune".

After a little stretching or light calistherenics, I am ready for breakfast. Most of the days, I am what I call the bowl at power, a normal size bowl that I fill with a mixture of:

• Muesli or gluten-free oats
• A handful of mixed nuts - almonds, walnuts, peanuts
• Sunflower or pumpkin seeds
• Fruit on the side, or sliced ​​in the bowl, like the banana and all kinds of berries
• A small spoon ofcoconut oil (I like it for electrolytes and minerals)
• Rice milk, almond milk or coconut water

A bowl of these ingredients is usually enough for me. If I think I'll need something more, I rarely do - so I'm waiting about twenty minutes and I have a grilled little gluten, tuna fish and lawyer. I like a lawyer; This is one of my favorites.

For me, a typical lunch is gluten-free pasta with vegetables. Pasta are made from quinoa or buckwheat. As for vegetables, the selection is vast. Roquette, grilled peppers, fresh tomatoes, sometimes cucumber, many broccoli, lots of cauliflower, green beans, carrots. I combine vegetables with pasta and olive oil and a little salt. (I should say that when I know I know I know I'll have to do at noon and play a match at three o'clock, I have a great protein with my lunch, as the foundation of the match. But in general, the pasta are All I need.)

Tip: like Djokovic, associate your carbohydrates with high protein foods, like one of theseFood with more protein than an egg!

During practice, I pass through two bottles of energy consumption containing a fructose extract. It's not too heavy in the stomach, but allows me to reconstruct. The ingredients I am looking for in drink are electrolytes, magnesium, calcium, zinc, selenium and vitamin C. The help of magnesium and calcium with function of heart and muscle and prevent cramps. If it's a humid day, I also have a hydration drink with electrolytes because I lose a lot of liquids.

After practice, I have a water-based biological protein mixed with a concentrate of rice protein or peas and evaporated cane juice. I do not drink whey or soy shakes. I find that for me, it's the fastest way to rebuild.

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Before a match, when I really want to get up, I usually eat a power gel with twenty-five milligrams of caffeine. During the match, I eat dried fruits like dates. I have one or two teaspoons of honey. I always send me sugars derived from fructose. In addition to these examples, the vast majority of sugar that I consume comes from the training drinks I mentioned.

Later, when it's dinner time, I eat protein as meat or fish. It usually means a steak, chicken or salmon, as it is organic, fed to grass, lobilities, wild, etc. I control roasted or grilled meats, and cooked or poached fish if possible. The more a food is close to nature, the more nutritive it is. I associate you with a steamed vegetable like zucchini or carrots. I can also have chickpeas or lentils, or sometimes soup.

Eating like Djokovic - and discover how you can feel like a winner by changing your diet - with its exclusive meal plan inServe to win!