Rafa Nadal has based his diet on the pillars of the Mediterranean diet, with white fish, rice, fresh vegetables and extra virgin olive oil as the undisputed stars of his table. The former tennis player from Manacor, who has publicly acknowledged that nutritional education came late to his sporting career, has managed to adapt his eating habits to prolong his professional career and protect his knees and feet in particular, sensitive areas of his body that have had a significant impact on his career. Over the years, the Mallorcan has come to understand that proper nutrition not only improved his performance on the court, but was also essential for reducing joint and muscle inflammation.
Although he has never considered himself ‘super strict’ about food, he has established clear guidelines that he follows with discipline but without becoming obsessed. This philosophy of balance between enjoyment and control has been, according to experts in sports nutrition, one of the keys to his longevity on the professional circuit. Chocolate and sweets are still part of his diet, but always under strict control in terms of quantity and when he eats them. On the other hand, what has practically disappeared from his plate are cold meats and saturated fats, foods that could cause digestive problems during the extreme exertion his body undergoes in training and high-level competitions.
If there is one food that defines Rafa Nadal’s typical dish, it is undoubtedly white fish. Hake, sea bass, sole and monkfish frequently appear on his daily menu, usually accompanied by fresh seafood. This choice is no coincidence: these are sources of clean protein that do not cause inflammation in the body, which is crucial for an athlete who has suffered chronic joint and tendon problems throughout his career. White fish provides high biological value protein with minimal fat content, which aids digestion and allows for optimal muscle recovery without overloading the digestive system.
In addition, seafood adds essential minerals such as zinc, selenium and iodine, which are fundamental for the proper functioning of the immune system and hormone regulation. Nadal almost always accompanies these fish and seafood dishes with steamed vegetables or rice, creating light but nutritious combinations that provide him with the necessary energy without feeling heavy. Steamed vegetables feature prominently in the Manacor champion’s diet. Prepared using gentle cooking techniques that preserve their vitamins and minerals, vegetables provide fibre, antioxidants and micronutrients essential for cell recovery after physical exertion. Broccoli, courgettes, green beans, asparagus and peppers are common in his meals, always dressed with extra virgin olive oil.
Extra virgin olive oil is, as he has stated on several occasions, a ‘non-negotiable’ element in his diet. This star product of Mediterranean cuisine provides monounsaturated fatty acids, especially oleic acid, which help reduce systemic inflammation and protect cardiovascular health. In addition, its polyphenol content acts as a powerful antioxidant, combating the oxidative stress generated by intense exercise.
Rice, meanwhile, is the main source of complex carbohydrates in Nadal’s diet. Preferably in its wholemeal or basmati form, this cereal provides a gradual release of energy, ideal for tackling long training sessions and matches that can last for several hours. Rice is also easily digestible and does not cause sudden spikes in blood sugar, which helps to maintain stable energy levels.
Despite his commitment to healthy eating, Rafa Nadal has stated on several occasions that he has a weakness for chocolate and sweets. Far from eliminating them completely from his diet, the tennis player has opted for a control strategy that allows him to enjoy these foods occasionally without them negatively affecting his athletic performance or body composition.
Dark chocolate, with a high percentage of cocoa, appears sporadically in his diet, taking advantage of its antioxidant properties derived from flavonoids. Homemade sweets, preferably made with natural ingredients and without excess refined sugars, also have their place at specific times. This conscious management of gastronomic indulgences reflects a nutritional maturity that distinguishes between absolute prohibition and responsible consumption.
Nadal’s strategy is to reserve these foods for specific moments, usually after intense training sessions or as a reward after important achievements, thus preventing them from becoming a daily habit.
If there is one thing he has almost completely eliminated from his diet, it is sausages and saturated fats of animal origin. Chorizo, salchichón, morcilla, sobrasada and similar products have practically disappeared from his daily diet, despite being part of the culinary tradition of Spain and the Balearics. This decision is based on digestive health and inflammation control criteria. In addition to their high saturated fat content, cured meats often contain additives, preservatives and high amounts of salt, which can cause fluid retention and hinder muscle recovery.
During the extreme exertion that a professional tennis player undergoes, these foods can cause digestive problems, stomach heaviness and discomfort that compromise performance on the court. For this reason, Nadal has opted for cleaner and more easily digestible protein sources. Saturated fats of animal origin, also present in fatty red meats and whole dairy products, have been replaced by healthy fats from olive oil, nuts and occasional oily fish. This substitution has helped to reduce inflammatory markers in his body, especially protecting the joints that are subject to constant wear and tear from the repetitive and explosive movements of professional tennis.
The Mediterranean diet is a traditional eating pattern in the countries bordering the Mediterranean Sea, recognised by UNESCO as Intangible Cultural Heritage of Humanity since 2010. This nutritional model is characterised by the abundant consumption of fruit, vegetables, legumes, whole grains, nuts and olive oil as the main fat, supplemented by moderate amounts of fish, poultry, eggs and dairy products, and limited consumption of red meat and sweets.