One of the most renowned nutritionists in Spanish sports has recently revealed the keys to the diet that's generating the most buzz. Gemma Bes Padrós, known for working with Rafa Nadal, explained in La Vanguardia the essentials of a nutritional approach that many already consider the "new standard" for high performance. Far from magical formulas, her method is based on scientific evidence, listening to the body, and common sense.
Gemma Bes has worked for years at Rafa Nadal Academy and leads the nutrition department at this elite center. She also heads the master's in nutrition and sports at Universidad Alfonso X, where she trains future generations of professionals. In her career, she has seen many dietary trends come and go, but she insists that real change starts by adopting sustainable habits that allow people to achieve long-term goals.
Hydration and patience: the winning combo for the body
According to Bes, one of the most common mistakes is trying to change one's lifestyle overnight. "The body needs time to adapt," she pointed out. That's why she advises moving forward with small but consistent steps and enjoying the process instead of obsessing over the goal.
In this approach, hydration plays a role just as important as food. "Starting the day with water or herbal teas makes a difference," she states. For elite athletes, even more so in summer, this aspect becomes essential to keep energy, concentration, and muscle recovery.
Adapting nutrition and training to individual needs
The expert has also addressed one of the most controversial practices in sports: training while fasting. Its benefits, such as improved metabolic flexibility and reduced inflammation, depend on the type of activity, intensity, and individual physical condition. For those who practice it, she recommends preparing the body with good hydration beforehand and ending the session with a breakfast that provides protein, healthy fats, and whole carbohydrates.
One of the most innovative aspects of her proposal is taking the menstrual cycle into account for female athletes. Bes has highlighted that hormonal changes directly influence energy, performance, and response to food. During phases with higher estrogen levels, energy and carbohydrate tolerance usually improve, while in periods dominated by progesterone, it's important to control inflammation.
Keys for optimal performance in elite sports
Dinner, often forgotten, is also key in her nutritional scheme. Eating dinner early, lightly, and without screens contributes to quality rest, which directly impacts performance the next day. She also recommends small actions like using warm light or relaxing scents to promote sleep.
For elite athletes, meal planning requires an even higher level of precision. Tennis is a clear example, with matches of uncertain duration, constant travel, and changing environments. That's why it's essential to keep a solid nutritional foundation that can adapt to any situation, regardless of the country, climate, or schedule.
When speaking about her time with Rafa Nadal, Gemma Bes has highlighted the value of balance as the core of her entire philosophy. She assures that the tennis player has always been very rigorous with his diet, especially at the most decisive moments of his career. As she well knows, a good nutritional strategy can make the difference between competing or winning.