With assistance from fitness coach Pierre Paganini, Swiss tennis legend Roger Federer has been on the top of his game for an amazingly extensive stretch of time. As of now, he is ranked number 8 on Men’s Tennis ATP Rankings. He has a record-breaking 20 Grand Slam singles titles under his belt. Roger Federer’s diet & workout plan have a big role in his marvelous and long tennis career. All things considered, the legend’s eating regimen is significantly less disciplined than other athletes. Here is Roger Federer’s favorite dishes, match-day diet, and workout plan.
Roger Federer’s favorite dish
Federer sort of eats anything he desires. As per the sources, his favorite dish is pizza, not just any other pizza but an extraordinary pizza, made by Chef Yan Dilie of Player’s Restaurant. Federer’s custom pizza comprises of new fig, Parma ham, arugula, and white truffle cheddar cream. He also loves chocolates. But being a top athlete there is a method behind his dietary madness. His day to day food has a balance of whole grains, fruits, lean meats, and veggies, protein, and healthy fat
Here’s a look at Roger Federer’s diet on the match-day
Breakfast
Waffles – The tennis star starts his significant day with homemade waffles, topped with a fruit compote.
Fresh orange juice – It may be high in sugar, yet it’s high in Vitamin C too. Also, it’s very delicious.
Coffee – Waffles and coffee make for a tasty combination.
Shot of apple cider vinegar – If you haven’t read about the advantages of apple cider vinegar, it’s time you read more about it.
Snack 1
Energy bar – When you oust as much energy as Roger Federer, you need a protein bar.
Lunch
Pasta – For as long as 20 years, Federer has eaten pasta with a light sauce two hours before each match. Think of it as one custom that in a real sense nobody would contend with.
Snack 2
Banana – During the match play, Federer chomps down on a periodic banana. An extraordinary wellspring of carbs and potassium, it assists him with keeping up energy and avert cramps.
Energy drink – Another way Federer keeps up his energy levels during matches is an energy drink, It helps maintain the salt level in his body.
Dinner
Italian cuisine – After a hard day’s worth of effort, the Swiss legend rewards himself by hitting up a quality restaurant. Italian staples like pasta and pizza are known to be a portion of Federer’s top food choices.
Japanese food – When he does not feel like eating Italian, the tennis legend settles with the sushi and izakaya.
Indian food – Federer is also a major fanatic of Indian food. There’s even an image of him with a huge piece of naan bread coasting around the Internet.
Swiss dishes – When he’s in the mood for some old home-made cooking, Federer devours creamy Swiss dishes like fonduta and raclette, the two of which include melted cheese.
Wine or champagne – Federer is also a genuine wine and champagne fan
Dessert
Chocolate – As mentioned earlier, chocolate is Federer’s favorite dessert.
Roger Federer’s exercising routine
For as long as 20 years, Federer and his mentor Pierre Paganini have aced the tennis training. Being a tennis player needs to retain top levels of strength, speed, balance, agility, and perseverance. Paganini utilizes a multi-layered routine that leaves no range of abilities or muscle behind. That incorporates everything from racket drills to medicine ball throws. Likewise, with Federer’s eating regimen, variety stays critical to his exercise schedule. Let us have a look at his exercise plan here.
Roger Federer’s workout plan
Warm-up – Federer jump-starts the system via different warm-up works out, including stretches, jump rope, butt kicks, and sideline sprints.
Side lunge with medicine ball – Abdominal strength and a solid core are both essential for a tennis player, It empowers the overall balance of the body while playing tennis. Performing side lunges with a medicine ball is one way that Federer develops fortitude in his abs and improves his core.
Medicine ball shuffle – This activity includes passing the medicine ball to and fro with a training accomplice while shuffling across the court. It builds the chest area and core at the same time.
Resistance band exercises – By setting bands around his legs, Federer wrenches up the resistance during training. This makes an expanded degree of buoyancy, endurance, and flexibility during match play.
Cone drills – No tennis exercise is finished without cone drills, which include crisscrossing around cones while rehearsing the arm swing.
Volley on the trampoline – To accomplish the greatest balance during matches, Federer goes to limits when he prepares. For this situation, that implies remaining on one leg on a trampoline as he volleys with an accomplice.
Racket drills – When it comes to non-playing racket drills, Pierre Paganini and his group figure out how to blend things up. For one exercise, somebody tosses three balls all at once and Federer needs to hit them all back before the subsequent skip. Another drill includes having Federer get the ball and afterward hit it back over the net, speeding up as he goes. Together, these activities improve response times just as things like hand/eye coordination.
High-Intensity Interval Training – This famous cardiovascular exercise shifts back and forth between 15-second time frames anaerobic exercise and 15-second recuperation periods for somewhere in the range of 7 to 12 sets all at once. The parallels to tennis fundamentally represent themselves, and the routine likewise develop unstable explosions of energy.
