Rafael Nadal, the renowned tennis champion who retired in 2024 with 22 men’s singles Grand Slam titles, recently reflected on life after professional tennis, sharing insights into his daily routine, health, and ongoing interests.

Since stepping away from the sport, Nadal, 40, has shifted his focus from the intense regimens that defined his career to a more flexible approach toward fitness and personal pursuits. He resides in Mallorca with his wife and two children, where he remains involved with his eponymous tennis academy and school, which his son attends.

Nadal detailed his morning habits, noting that he typically wakes around 6:45 a.m. depending on his children’s schedules. He starts the day with a breakfast including toast topped with anchovies, a practice he adopted during his playing days after consulting with a nutritionist to incorporate protein and carbohydrates. Despite an appreciation for coffee’s aroma, he avoids caffeine except for occasional Coca-Cola.

Exercise remains part of Nadal’s routine, especially when his schedule allows. He usually takes his son to school at his academy before heading to the gym, where he works out for about 90 minutes. However, his training now emphasizes general fitness over performance goals, a contrast to the precise objectives that marked nearly three decades of professional tennis.

Nadal has contended with a degenerative foot condition that caused considerable pain during his career, a subject explored in the recent Netflix documentary “Rafa,” directed by Zach Heinzerling. The series highlights his enduring struggle with injury and his resilience amid global fame. Nadal acknowledged that while retirement brought a challenging adjustment period, recent treatments have enabled him to manage the pain more effectively. He aims to exercise regularly without overexertion, noting improved well-being and mood from reduced discomfort.

A hand injury requiring surgery last December temporarily prevented Nadal from playing tennis, though he hopes to return for exhibition matches in the future. Reflecting on revisiting his career through the documentary, he described a perspective that emphasizes gratitude for the experiences and successes tennis afforded him rather than dwelling on past hardships.

Nadal also discussed his sporting rivalries with figures such as Roger Federer and Novak Djokovic. He characterized their competition as intense but respectful, underscoring a pride in having maintained healthy rivalries throughout their years of contest at the highest level.

Outside of tennis, Nadal enjoys spending time with family and engaging in hobbies like golf, football, and various ocean activities including fishing. A film enthusiast, he has a deep appreciation for classic cinema, citing favorites such as “Out of Africa,” “Dances with Wolves,” “Lawrence of Arabia,” and “Casablanca.” Nadal also expressed satisfaction with the home he recently purchased, emphasizing his active role in the building process despite not designing it himself.

Overall, Nadal’s post-retirement life reflects a balance of family priorities, wellness, and personal passions, marking a transition from a career defined by discipline and competition to one centered on enjoyment and well-being.