Jannik Sinner Workout and Diet

Professional Tennis Player

Born: 2001

Jannik Sinner is from the German-speaking part of northern Italy. He began playing tennis and skiing at age 3, and skied competitively from age 7-12. Sinner returned to tennis more seriously at 13, and at 16, he started playing in professional men’s games. He won several ATP titles the following year. At 18, Sinner made it into the top 100, and in 2021 he became the youngest player to win the ATP Citi Open. Sinner has won 18 ATP titles so far including the 2024 Australian and US Opens. He also holds 4 Masters 1000 titles and is the first Italian to reach the rank of #1. Sinner has many sponsors including Nike, Head, Rolex, and Gucci, and he also partnered with the supplement brand Enervit. He has millions of followers on social media. Sinner is 6 feet, 2 inches tall and weighs about 167 lbs.

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Jannik Sinner’s Diet

Diet Summary

Sinner is tall, lean, young, and male, and consequently can get away with eating more or less whatever he wants. That still includes plenty of fresh, whole, natural foods, but when it comes to dessert, he doesn’t deny himself. His go-to to celebrate a win is a hamburger. He will take fast-acting carbs during a match and also protein bars to keep his energy up. He also drinks plenty of water.

Estimated Macros

Medium Fat

Medium Carb

Medium-High Protein

Diet Details

Eat Up

Sinner doesn’t follow any particular diet; he just eats whatever is easy and available. However, when conditions are extreme such as high heat, he will dial in a little and eat with more care.

Love the Carbs

Like most Italians, Sinner eats a lot of pasta. Another tennis pro, Roger Federer, also swore by a big bowl of pasta before a match. Sinner endorses DeCecco brand pasta.

Treats Are Okay

Sinner is unapologetic about his love of dessert. He’ll have it any time he wants, including the night before a match. He says dessert does not affect his play.

Extra Special Treat

After a win, Sinner celebrates with a hamburger. He says he always finds good ones, including at Firebirds in Cincinnati.

What to Eat

  • Whole, natural foods
  • Simple meals
  • Simple proteins
  • Simple carbs
  • Eggs
  • Oatmeal
  • Veggies
  • Fresh fruit
  • Berries
  • Nuts
  • Coffee
  • Hamburgers (treat)
  • Water

What to Avoid

  • Not eating enough
  • Hard-to-digest foods
  • Heavy foods (in hot conditions)
  • Artificial ingredients
  • Chemicals

Sinner on his diet

‘Honestly, for me, it’s not important so much what I am eating.’

Sinner on his dietary priorities

‘When I have to eat carbohydrates or proteins, [I am] just trying…[to eat] the biggest or easiest food.’

Sinner on treats

‘It’s not that if I am going to eat dessert in the evening, I am going to lose the match the day after.’

Sinner on his special treat after a win

‘When we have a good week, we always eat a hamburger.’

Jannik Sinner’s Workout Routine

Workout Routine

Always Active

Sinner got involved with sports as a little boy. He skied, and played tennis as well as soccer from age 3, and started skiing competitively at age 7.

Genes Decided It

Sinner ended up focusing on tennis because of his physique. A textbook beanpole, he was very tall when he turned 13 but weighed only 77 pounds.

Room for Improvement

Sinner is the first one to admit he still has plenty of room for improvement both in strength and technique.

Daily Dose

Sinner works out regularly doing tennis drills and training at the gym. He does a wide range of exercises, everything from sprints to kettlebell balance work.

Rise & Shine

Sinner’s first workout of the day often starts at 7:30 am. His routine varies; sometimes it’s tennis, sometimes it’s weight lifting and sometimes it’s agility drills.

Listen to Your Body

Sinner sometimes forgoes his tennis training and works only on strength and flexibility at the gym.

Exercise Style

A Jannik Sinner Routine According to YouTube

Warm up

Tennis drills

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

Agility drills

  • Speed training
  • Kettlebell balance work
  • Resistance training
  • Weight training
  • Ring pull-ups
  • Weighted sled pulls
  • Med ball crossovers
  • Cable crossovers
  • Explosive speed drills
  • Running outdoors hill trails

Flexibility work/stretching

Sinner on his physique

‘We have a lot of work to do still…But for sure now I am in a much, much better position than I was one year ago.’

Sinner on learning how to train

‘I also know my body better, when to practice, or when maybe to do only gym.’

Sinner on improving his game

‘I see myself 1 year ago and now, and I want to see a different player.’

Jannik Sinner’s Supplements

carbo

Fast Carbs

Sinner has partnered with the supplement brand Enervit. Fast, easy to digest carbs are one of his staples. They come in bars and gels, with and without caffeine and/or sodium.

protein bar

Protein

Sinner also likes fast-digesting protein. Enervit has a convenient vegan-friendly bar made with plant protein.

Jannik Sinner’s Lifestyle

Formula Medicine

Sinner does a mental training program used by Formula 1 drivers to help him improve cognitive efficiency.

Just a Hobby

Sinner still treats tennis as a hobby rather than the full-time job that it is. He says that given the many ups and downs of the sport, it’s important to not take any of it too seriously.

Live & Learn

Sinner says that losing is inevitable at the pro level, and that he uses his losses to learn what areas he needs to work on.

Incredible Comeback

To win the Australian Open, Sinner pulled off a miracle: down 2 sets, he came back to beat former #1 Daniil Medvedev.

Doping Controversy

Sinner made headlines in the spring of 2024 when he tested positive for a banned substance. He says his physiotherapist accidentally transferred it to him during a massage. It was ruled an ‘accidental exposure’ and he went on to win the US Open, but he was barred from the Olympics. The investigation was reopened in the fall of 2024 and is ongoing.

Car Crazy

Sinner uses some of his winnings to expand his luxury car collection, including an Alfa Romeo Stelvio Q4 Veloce, an Audi RS6 ABT, and a Renault Alpine. He doesn’t have a Ferrari, yet he but was invited to drive a few at Ferrari HQ. He is a brand ambassador for Alfa Romeo.

Sinner on how to become a champ

‘Day by day, you try to get better. When you go to sleep, you want to say, “Okay, I have improved.”’

Sinner on losing

‘To reach this level, you have to lose sometimes. When you lose, you can see where you need to improve.’

Sinner on his positive drug test

‘I know that I haven’t done anything wrong.’

Sinner on tennis

‘I still play like it’s my hobby.’

Sinner on his love for cars

‘I used to watch Formula 1 on Sundays with my grandfather.’

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