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Rafael Nadal Workout Routine & Diet Plan 2023


Rafael Nadal, known professionally as Rafa, is a well-known Spanish tennis player. For 209 weeks, he has been ranked world top-3 by the Association of Tennis Professionals (ATP) and top-1 in the ATP ranking. He has achieved 20 Grand Slam men’s singles championships, a record shared with Novak Djokovic. His birthday is June 3, 1986, and he was born in Manacor, Spain. Here are the workout routine and diet plan Nadal followed to enhance his fitness, agility, timing, and strength.

Rafael Nadal’s Body Measurement (Body Stats)

Regarding Rafael Nadal’s height and body weight, he stands at 6 ft 1 inch and weighs around 85 kg or 188 lbs. Moreover, he has dark brown hair and light brown eyes.

Age35 years
Height6 ft 1 inch or 185 cm
Weight85 kg or 188 lbs
Chest Size41 inches
Waist Size33 inches
Biceps Size15 inches
Shoe Size10 (US)
Hair ColorDark Brown
Eye ColorLight Brown

Rafael Nadal Workout Routine

What is Rafael Nadal’s workout routine? Regarding training, Rafael Nadal reportedly sticks to a tried-and-true workout routine. That means getting busy with the weights workouts during the off-season and then focusing on tennis-related workouts once the regular season starts.

Here is Rafael Nadal’s workout routine:-

Tennis Practice

Rafael Nadal spends up to 4 hours of practice per day during the season, hitting the court after breakfast and not leaving until early afternoon. During practice, he performs several tennis-related workouts, including short sprints, footwork drills, racket swings, and ball drills.

Gym Workout

Rafa heads to the gym for more workouts as if 4 hours of tennis practice weren’t enough. During the pre-season, he gets busy with the weights training. He works on strengthening his core through several resources and regimes during the regular season. That includes the following:-

1. Power Plate

As a recurring warm-up regime, Nadal uses the power plate. A vibrating platform that contracts the muscles at very high speeds. It improves blood circulation, muscle strength, and range of motion. He adopts several poses to cover the whole body and frequently returns to the machine during his workout.

2. Resistance Bands

Rafa and several others employ a variety of resistance band workouts to achieve maximum spryness. By applying weight and pressure to the muscles and joints throughout training. These kinds of workouts enable strength and mobility during gameplay.

3. Core Body Workout

Rafa performs standing sit-ups (with resistance bands), push-ups, pull-ups, and medicine ball workouts to improve his core strength. He also employs various balancing acts and ab exercises atop the exercise ball.

4. Stretching

Rafa stretches for up to an hour every morning. Then he tries again before and after execution and before and after his gym training. It’s the only method to keep those muscles spry and ready for anything.

Rafael Nadal’s Diet Plan

What is Rafael Nadal’s diet plan? He follows a healthy and balanced diet. He usually eats meat when he feels like it, actively hates cheese, and loads up on fruits and veggies when given a chance. He’s also a great lover of olives.

Here is Rafael Nadal’s diet plan:-

  • Breakfast: Fresh bread, Olive oil, Iberian ham, and Orange juice
  • Lunch: Fish, Meat, Olives, Fresh veggies, and Cannoli
  • During Match Play: Sports beverage, Water
  • Post Match: Protein shake, Filtered seawater
  • Dinner: Paella, Shrimp dumplings, Chocolate, and Cocktail

FAQ about Rafael Nadal’s Workout Routine and Diet Plan

How many hours a day does Rafael Nadal train?

  • Rafael Nadal usually trains for 5 to 6 hours a day. His training includes Tennis practice and Gym workouts. These workouts may include Power plates, Resistance bands, Core body workouts, and Stretching.

What does Rafael Nadal eat in a day?

  • Rafael Nadal usually eats up to 5 or 6 meals a day. His diet consists of Fresh bread, Olive oil, Iberian ham, Orange juice, Fish, Meat, Olives, Fresh veggies, Cannoli, Sports beverages, Protein shake, Filtered seawater, and Paella, Chocolate, and Cocktail.

Who trained Rafael Nadal?

  • Toni Nadal is the coach of Rafael Nadal.

How many calories does Rafael Nadal eat a day?

  • Rafael Nadal usually eats 4700 calories a day.

What is Rafael Nadal’s favorite food?

  • Rafael Nadal’s two favorite foods like chocolate and his mother’s homemade seafood paella. In general, he loves to consume seafood more than any other type of food.

Does tennis tone your body?

  • Tennis is a full-body exercise that engages the legs, shoulders, arms, back, and core. The explosive movements needed to play tennis support tone muscle, and the extended gameplay also provides participants with an excellent cardio exercise.

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