Rafa Nadal is known for his impressive athleticism and long successful career as a professional tennis player.
Here's the strict daily routine that has been instrumental in Rafa's physical conditioning and sporting and financial success.
Inside a day in the life of Rafael Nadal
Key takeaways
- Rafa prioritizes his passion for sports, charity, and a well-rounded exercise routine and healthy eating habits to maintain his athletic physique.
- Nadal’s workout routine includes using a vibrating platform and resistance bands.
- Stretching and recovery are essential for Nadal to reduce soreness.
Mornings
Rafa Nadal typically wakes up around 6 a.m. and starts his day with a nourishing breakfast to fuel his body for his rigorous workouts.
He hits the court for four hours of practice and strength training to keep him in top shape. But before he begins his on-court training, he warms up with a session on a vibrating platform.
This equipment is a must for elite athletes like Nadal, as it helps to contract muscles and promote flexibility, blood circulation, and range of motion. It’s also great for reducing pain and soreness.
In addition to using the vibrating platform, Nadal incorporates resistance bands into his workouts to strengthen his shoulders and rotator cuffs.
Afternoon
During his free time in the afternoons, Nadal dedicates himself to charity work. As the co-founder of Fundacion Rafa Nadal, he aims to empower and give confidence to children with disabilities through sports and community. But he doesn’t stop there — he also makes time for a second trip to the gym to work on his endurance.
Once he is done at the gym, he spends time with family and friends in the kitchen. “I’ve never had a special diet. I’m not careful about that. It’s just that before a match, I won’t eat a steak,” he tells GQ Magazine.
He has fresh fruit and greens every day, adding bananas during matches to fuel his energy. Rafa says, “Seafood is my favorite – I love gambas a la plancha from Majorca.”
Whether running on a treadmill or swimming in the pool, Nadal stays active and works to perfect his skills. He even incorporates aerobic exercise into his routine.
Evenings
After a full day of training and charity work, Nadal likes to unwind with friends and family in the kitchen.
He follows a healthy diet, incorporating fresh fruit and greens into his daily meals and eating bananas during matches to boost his energy. He especially enjoys grilling and eating fish with his family.
Even in his downtime, Nadal’s uncle and trainer, Toni, pushes him to improve and be his best. As Nadal says, “All that tension in every single coaching session ... has allowed me today to face up to the difficult moments in a match with more self-control than might otherwise have been the case.”
