Being 39 does not seem to be holding Roger Federer back by much on the tennis court. He is 6 feet 1-inch-tall and weighs in at about 190 lbs. Unlike many other athletes, Roger does not follow a specific diet. It seems the old saying “breakfast like a king, lunch like a prince and dinner like a pauper” is one of the secrets to Roger’s fitness regime.
“It’s a good thing to work out and to eat healthy. That’s what I do,” he often explains. He enjoys a big breakfast with plenty of carbs to fuel him for the day. Regular items on his breakfast menu includes waffles, fresh fruit compote, fresh-squeezed juice, coffee and a shot of vinegar.
He likes to eat every few hours (between two and three hours at scheduled times) and he snacks on protein bars and bananas throughout the day. Even though he eats a lot of fresh food including vegetables and fruit, he won’t say no to ice cream.
“I never have to be too careful…[but] I eat very healthy to start off with,” he explains and admits during his off-seasons “I can eat biscuits… have fondue… no problems, desserts 10 days in a row”.
For lunch Roger prefers lean protein and dinner is usually something light. He enjoys ethnic cuisine such as Italian, Japanese and Indian. He loves ice cream and chocolate and never feels guilty about indulging in these pleasures.
He avoids processed foods, artificial ingredients, trans fats, sugary drinks and fast food. Two hours before a match Roger usually eats a plate of pasta to carbo-load and will snack on protein bars between matches or during practice sessions.
Exercise is not negotiable for Roger Federer
His weekly exercise routine includes skip rope, which is great for cardio and agility. Roger uses this for both a warm-up and a speed round. This will be followed by several jogging steps to warm up his legs, including butt kicks and side shuffles.
Don’t let his easygoing personality fool you though – his full body workout is as tough as it gets, including medicine ball work, hand-eye coordination exercises, cone drills, exercise bands, and a mini-trampoline device where he has to balance on one foot and hit volleys.
He works out for at least 10 hours a week, which explains his endurance and stamina on court. “There is no way around the hard work. Embrace it,” he says about achieving your goals. “You have to believe in the long term plan you have but you need the short term goals to motivate and inspire you”.
During the off-season he throws weight training into the mix. Rest is another key component of Roger’s life. He tries to sleep for at least 10 hours a day when possible to restore his body and mind and help him stay focused.
In his downtime, Roger enjoys hanging out with his family, having dinner with friends, hiking and fishing. Roger Federer is living proof that dedication to healthy living is one of the key components to his success on and off court.