Fueling a Champion: Rafa Nadal’s Nutritionist Shares His Winning Diet

‘Rafa is a very disciplined person. He always seeks balance and common sense.’

When Gemma Bes finished her degree in nutrition 26 years ago , she decided to study a television course to spread the word about nutrition and healthy eating habits through communication . In 2013, she became Rafa Nadal’s nutritionist , a job that has allowed her to become part of the Rafa Nadal Academy , where she heads the Nutrition Department.

She is also an advisor for NDL Pro-Health , director of the Master’s Degree in Nutrition and Sport at the Universidad Alfonso X el Sabio (UAX) and nutritionist for professional teams such as Real Mallorca football team, Illes Balears Arabay cycling team and the Compañía Nacional de Danza Española. In this interview with ¡HOLA!, the nutritionist gives us some tips to help us , with perseverance and determination , feel renewed and face 2025 with a healthy lifestyle.

-As the new year begins, many people are thinking about improving their health. What are the fundamental pillars to start the year with energy and well-being?

-The fundamental pillars for improving health and well-being include a balanced diet with seasonal and local products, adequate hydration in which water is key for metabolism and energy , especially on an empty stomach, before and after meals and between meals. We should try not to drink when we eat to facilitate digestion and to be able to pay more attention to chewing . Do regular exercise with daily movements to strengthen the body and mind, ideally and whenever possible in the middle of nature. In addition, do it gradually, trying not to do exercise peaks that are too strong. Restful rest is also necessary and knowing how to manage stress, for which meditation, breathing and leisure time are essential.

– When someone wants to make changes to their diet or habits, how can they ensure their goals are achievable and realistic?

-Goals must be specific, measurable and achievable. We have to find our own balance and change habits one by one, taking small steps to get further. Rapid changes can cause frustration if we do not achieve even one of the objectives. They must also be adapted to our lifestyle and, of course, celebrate small achievements to maintain motivation. Without forgetting that everything must be accompanied by the advice of a professional who provides the appropriate tools.

“Goals must be specific, measurable and achievable”

– What are the most common mistakes we make?

– Seeking quick results with extreme diets that are not sustainable and eliminating some food groups without supervision , which can lead to nutritional deficiencies. Also not planning meals, which leads to unhealthy options, neglecting hydration and rest, which is a key factor in health, and the lack of exercise adapted to each person. Finally , including food supplements in our daily diet that are not suitable for each body and each situation. In this sense, websites such as NDL Pro Health always help, which has implemented an online test so that you can indicate your needs and your life dynamics in order to recommend one product or another in a more personalized way. Even so, consulting a nutritional expert is always the best option.

– What are three simple eating habits that anyone could start to incorporate?

– Include more vegetables and fruits in each meal, reduce the consumption of ultra-processed foods , opting for fresh foods, chewing well and eating consciously and without distractions.

– How can we integrate them into our daily lives without making them feel like an obligation, but rather like something enjoyable?

-Making food visually appealing and tasty , incorporating healthy and easy-to-prepare recipes that are truly enjoyed.

Is it true that breakfast is the most important meal of the day? What options would you recommend?

-When we wake up, the first thing we should do is hydrate ourselves, go to the bathroom, move around and clean ourselves. In this way, we activate the digestive system, and when we feel really hungry, we have breakfast. It should be noted that a lack of appetite in the morning may indicate that we are suffering from digestive congestion due to a late or heavy dinner, or simply because the body is asking for a rest or to wait a little longer.

The best options for breakfast are proteins (eggs, goat yogurt, hummus, Iberian ham, mackerel, anchovies, turkey, sheep cheese), fiber and quality carbohydrates (wholegrain oats, wholegrain sourdough and long-fermentation bread, seasonal fruits) and healthy fats ( avocado, seeds, nuts, virgin olive oil). What you should avoid are ultra-processed and sugary breakfasts.

– What role does hydration play in energy and overall health? How much water should we drink throughout the day and how does it affect our performance?

-Water is key for digestion , body temperature, nutrient transport and elimination. It is recommended to drink between 1.5 and 2 litres a day, but more if you exercise or it is hot. You should also include infusions and broths in winter and fruits rich in water in summer. Mild dehydration already impacts concentration and physical performance.

-Physical exercise is another key factor. How does nutrition influence sports performance and recovery?

-Good nutrition and planning helps to have good levels of resistance and favors recovery , avoiding decreased performance and injuries.

– What are your nutritional recommendations for those who are starting to exercise more?

– Do not skip meals or train on an empty stomach if you are not used to it. Adaptation is key in sport. Also ensure sufficient quality protein, complex carbohydrates and foods rich in fibre and polyphenols, as well as quality unprocessed fats of plant origin and omega 3 such as small oily fish for its anti-inflammatory properties . What should be avoided is alcohol and excess sugar , which affect recovery.

“Don’t skip meals or train on an empty stomach if you’re not used to it. Adaptation is key in sport”

– You say that quality rest is essential. What foods do you recommend including in a diet to promote restful sleep and which ones should we avoid?

To sleep better, you should include tryptophan (bananas, turkey, nuts) and magnesium (spinach, almonds, pure cocoa). Melatonin is a key hormone for regulating sleep and the circadian rhythm. Although the body produces it naturally, certain foods can help increase its levels naturally, such as cherries, bananas, grapes, almonds, walnuts, pistachios, sunflower seeds, asparagus, broccoli, whole oats, rice (especially whole grain), corn, milk (especially warm milk at night) or golden milk (with turmeric and honey).

– Is there a type of dinner that is more suitable for better sleep quality?

-Above all, light, simple and warm meals, with easily digestible foods. Vegetables should be cooked rather than raw, red meat should be avoided and the stomach should be left 20% empty.

– Many people turn to supplements to improve their health, energy or physical performance. In what situations do you think extra help is really essential and when it may not be necessary?

-They are useful in case of proven deficiencies (iron, vitamin D, B12, magnesium), for high-performance athletes with high demands and for those following restrictive diets or specific medical conditions. In sport, for example, we ensure that the base of vitamins and minerals is not lacking.

-How can we determine which supplements are really necessary for our health?

Clinical analyses must be carried out to detect deficiencies , a health professional must be consulted before taking supplements and supplements without scientific evidence or with exaggerated promises must be avoided . In this sense, NDL Pro Health food supplements , in addition to having the scientific backing of Cantabria Labs and the competition experience of Rafa Nadal, have a very complete range that covers all profiles, both for the occasional athlete and for the elite , passing through all the intermediate states, as well as other products for day to day, that is, to combat stress, relax body and mind and strengthen the immune system.

-Do needs change when you work with elite athletes?

-The main changes are found in a greater energy expenditure , because training is more intense and frequent to adapt the athlete to the moment of the competition. To compensate for this, they need an adequate caloric intake to avoid fatigue and maintain performance . But we are not only talking about calories. For me it is more important that everything the athlete eats, especially at important moments, is loaded with nutrients . Eating a cookie is not the same as eating a banana with nuts. We also cannot forget adequate hydration due to the loss of electrolytes . Their lack has a negative impact on performance .

-Are all the athletes you have worked or work with disciplined?

-At the Rafa Nadal Academy we work in an integrated way from different areas: coaches, trainers, physiotherapists, psychologists, doctors and nutritionists. There are players who are more disciplined in some areas than others, but almost 100% agree that they put a lot of effort into being very disciplined with the coaches and the rest we work on little by little, especially through education. Rafa, for example, is a very disciplined person. He loves fish and the sea, and always seeks balance and common sense.

-Beyond nutrition, how important is mentality and emotional well-being to having a year full of energy and health?

– Mindset and well-being are fundamental pillars to be able to have a balanced life and live it to the fullest. It is not enough to eat well. We have a powerful tool, meditation , which helps us calm the mind to help us achieve balance in different areas and enjoy physical and emotional health. Ultimately, what we have to do is seek and find balance in body, mind and soul.

“Rafa, for example, is a very disciplined person. He loves fish and the sea, and always seeks balance and common sense.”

-Finally, what would be your most important advice for those who want to face the year well, both in terms of health and general well-being?

The best advice is to prioritize our own balance . To do this, we must become aware of how we function. For example, if our own balance depends on going to bed early, we can add this habit every day or as much as we can. That is why meditation helps us to stop, live in the present moment and breathe properly. Try to choose nutritious foods, go to bed early, spend time with the right people, exercise for a little while every day , do 5 minutes of meditation a day and hydrate well. These are routines that balance us physically and emotionally.