Carlos Alcaraz Workout and Diet

Professional Tennis Player

Born: 2003

Carlos Alcaraz is from Spain and he began playing tennis at age 4. At 15, Alcaraz moved away from home to train at JC Ferrero’s Sport Academy. Just 2 years later, he became the youngest player in men’s singles history to make it to the main draw of the Australian Open, and he won his first round match in straight sets. At 19, Alcaraz became the youngest #1 men’s tennis player ever. Although only 21 years old, he has already won 16 ATP titles including 5 Masters 1000s and 4 majors including Wimbledon twice. He took silver at the 2024 Olympics. Nike sponsors Alcaraz’s clothes and shoes and Babolat sponsors his racquets. He is also a brand ambassador for Calvin Klein, Louis Vuitton and BMW. In 2024, Alcaraz created a self-named charity to help disadvantaged children. He has appeared on Netflix’s Break Point series and is the subject of an upcoming Netflix documentary series called Alcaraz. He has millions of followers on social media. Alcaraz is 6 feet tall and weighs about 163 lbs.

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Carlos Alcaraz’s Diet

Diet Summary

Alcaraz follows a whole-food diet. Staples include fish, rice, pasta, fresh fruit and olive oil. Like the famous tennis pro Roger Federer, he fuels up before a game with pasta (his version is gluten-free), slathered with a blend of cocoa butter, dates, and olive oil. During a match, he’ll have more dates with guarana for both quick and long-lasting energy. He drinks plenty of water and sports drinks to maintain his electrolyte levels.

Estimated Macros

Medium Fat

Medium Carb

Medium-High Protein

Diet Details

Fuel for the Furnace

Alcaraz is young and extremely active, and so he can eat more or less whatever he wants. But that mostly means whole, natural foods and very little in the empty-calorie category.

Not a Chef

Alcaraz says that if he had friends over for dinner, he’d tell them to bring their own food because he doesn’t know how to make much, just simple things like potatoes, pasta, and maybe grilled fish.

Sushi King

Alcaraz loves fish and rice, making sushi a natural go-to for him. He often has sushi the night before a match.

Guilty Pleasures

Alcaraz isn’t much into sweets, but he won’t say no to a pizza or hamburger.

What to Eat

  • Whole, natural foods
  • Eggs
  • Fish
  • Sushi
  • Rice
  • Meat
  • Potatoes
  • Gluten-free pasta
  • Olive oil
  • Dates
  • Bananas
  • Fruit
  • Greek yogurt
  • Pasta
  • Cocoa butter
  • Nuts
  • Black coffee
  • Water
  • Sports drinks

What to Avoid

  • Not eating enough
  • Processed foods
  • Artificial ingredients
  • Junk food
  • Added sugar
  • Empty-calorie foods

Alcaraz on his diet

‘I eat what I want.’

Alcaraz on his cooking skills

‘I just don’t know how to cook much.’

Alcaraz on dinner the night before a match

‘The night before a game I usually eat rice and fish.’

Alcaraz on his go-to pre-game meal

‘An hour and a half before a game, I eat pasta with 100% cocoa cream, dates and olive oil to give me energy.’

Carlos Alcaraz’s Workout Routine

Workout Routine

In the Genes

Alcaraz’s father played tennis seriously until he was a teen when he had to give it up due to lack of funds. He made sure his son did not encounter the same problem.

Aggressive Yet Creative

Alcaraz displays incredible power but also has amazing touch, an unusual combination for a tennis player.

No Weaknesses

Alcaraz has an unbelievable amount of skill and poise for one so young. Pros describe him as having ‘no weaknesses.’

Keep It Fun

Alcaraz plays other sports like ping pong and golf to relax and take a break from tennis.

Stretching First

No matter what else he’s working on, Alcaraz starts every work out session with stretching.

Whole Body Routine

Alcaraz plays tons of tennis, but he also trains in endurance, agility, and core strength. He does it all.

Lifting Matters

Alcaraz says his gym sessions definitely help him on the court, and he actually enjoys the work.

Exercise Style

A Carlos Alcaraz Routine According to his Instagram

Warm up: 10 min

  • Light jog/skip rope: 5 min
  • Dynamic stretching: 5 min

Agility & Speed training: 15 min

  • Ladder/box drills: 8 min
  • Cone drills: 7 min

Strength/Power: 25 min

  • Squats with barbell or dumbbells: 10 reps x 3 sets
  • Lunges with dumbbell: 10 reps/leg
  • Single-leg Romanian deadlift: 10 reps/leg x 3 sets
  • Plyometric push-ups: 10 reps x 3 sets
  • Med ball rotational throws: 12 reps/side x 3 sets
  • TRX rows OR pull-ups: 10 reps x 3 sets
  • Biceps curls: 10 reps x 3 sets

Core

  • Russian twists: 20 reps x 3 sets
  • Plank: 30-60 sec old x 3
  • Side plank: 30 sec/side x 3
  • V-ups: 15 x 3 sets

Tennis drills

  • Ground strokes
  • Volley/net play
  • Serve & return

Cool down: 10 min

  • Static stretching 8 min
  • Foam roller: 2 min

Cardio

  • Running
  • Hiking
  • Stationary bike
  • Swimming
  • Etc

Alcaraz on stretching

‘Whatever I’m doing afterwards, stretching is always the first step.’

Alcaraz on his sprinting ability

‘I don’t know the time, but I would say I’m fast.’

Alcaraz’s coach on his talent

‘He’s a Ferrari.’

Carlos Alcaraz’s Supplements

cocoa butter

Cocoa Butter

Alcaraz puts pure cocoa butter on his pasta before a match. Cocoa butter contains antioxidants that fight inflammation and fatty acids that support brain health. Cocoa butter is also great for your skin, improving elasticity as well as soothing skin problems like rashes.

guarana

Guarana

During a match, Alcaraz will have a bar made with dates, egg whites, and guarana a natural compound, which contains antioxidants, including caffeine for energy and focus, and which can also relieve pain.

Protein Powder

Protein

Alcaraz will often have a smoothie in the morning and after working out made with Greek yogurt, fruit, almond milk, and whey protein. Protein builds muscle and curbs hunger. He sometimes also has a protein bar before working out.

chia seeds

Chia Seeds

Alcaraz’s smoothie also includes chia seeds, which are rich in antioxidants that support heart health, strong bones, and help regulate blood sugar.

crown creatine

Creatine

Alcaraz also puts creatine in his smoothie. He endorses the European brand Crown.

Carlos Alcaraz’s Lifestyle

Love the Siestas

Alcaraz says he rarely gets to sleep in, so he usually takes a power nap to recharge.

Mental Strength

Alcaraz worked with a sports psychologist from age 8-16 and developed the ability to not get stuck thinking too hard about anything, whether he’s behind or ahead in the match.

A Birthday to Remember

The day after his 19th birthday, Alcaraz defeated Rafael Nadal at the Madrid Open, the first teen to beat Nadal on clay. Alcaraz went on to win the whole thing, and become the youngest champion in Madrid Open’s history.

Crowd Fave

His amazing talent aside, Alcaraz has a natural warmth and charm that makes fan love him without trying, which is not always the case with tennis pros.

Music Fan

Alcaraz listens to a lot of music. Some of his faves include India Martinez, Morat, and Bad Bunny.

Sneaker Fetish

Alcaraz loves sneakers. For tennis icons, he admires Roger Federer. Off the court, Ben Affleck is Alcaraz’s pick for his vast sneaker collection.

Control of the Purse

Alcaraz has won a lot of prize money, but his parents are in charge of it. He says they let him buy little stuff, but they won’t let him buy a fancy car. Lucky for him, BMW gave him one.

Alcaraz on naps

‘I don’t normally go to sleep very late, but I do like having a quick siesta to recover. A power nap is always beneficial.’

Alcaraz on the life of a teen pro athlete

‘I haven’t been able to go to many parties, but beyond that, it’s not like I missed much.’

Alcaraz on himself

‘When I get home, I forget that I am a professional tennis player and I come back as a perfectly normal guy.’

Alcaraz on spending his winnings

‘My parents take care of it. If I have to buy something for golf…that’s no problem. But I’m still struggling with them to try and buy myself a nice new car!’

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