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Talking recovery, mindset & what it takes to be Australia’s #1 tennis player with Alex De Minaur

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Written by Swisse Wellness

In conversation with Swisse Ambassador Alex De Minaur

Born in Sydney, Alex De Minaur AKA ‘Demon’ first picked up a tennis racket at the age of 3. Now at just 21, Demon is ranked #1 in Australia for men’s tennis.

We sat down with Alex to talk all things wellness, nutrition, recovery and supporting a healthy mindset on and off the court.


Hi Alex! Thanks so much for chatting wellness with us today. Let’s dive straight in – As a professional tennis athlete, your sleep routine must be quite disrupted. How have you learnt to manage this considering you are often playing in differing time zones and at all hours of the day and night?

That’s such a good question! I am a good sleeper fortunately – but I do think it is essential to create an environment that communicates to the body that it’s time to fall asleep, considering the state of the mind, the nutrients that we feed our body as well as the physical environment around us. I’ve learnt myself that creating a wind down routine in the hours before bed is a great way to improve sleep quality. There are three key things that the body needs to experience in order to fall asleep; breath needs to slow, the muscles and the mind need to relax & the environment needs to be dark. Taking 10 minutes to breathe deeply with the eyes closed and considering nutrients like magnesium can also help to support a restful sleep!”

Yes! Preparing the body for sleep is so important and something our team of healthcare professionals always talk about. Nutrition is a big part of your performance; can you talk us through that?

It’s no secret that tennis players burn a LOT of energy on the court!!... It’s absolutely essential for us to consume lots of calories and maintain a personalised nutrition plan. Entering the court, I want my body to feel strong, light and agile, like a well-oiled machine. I try to really nourish my food with wholesome and nourishing ingredients – but I do enjoy a treat from time to time as I am a big believer in achieving balance and I have a bit of a sweet tooth!

What's your specialty in the kitchen?

Not sure about ‘speciality’ haha. I often watch tutorials though, as I like to learn and try new things. I made Chilli Con Carne the other day and it was great! I also love pasta and can’t go past Mexican!


You often share videos with your Instagram community showcasing different workout routines and training, from sprinting up steep hills to picking up a weight and swimming along the bottom of the pool without taking a breath – impressive lungs Alex! What kind of training do you do in the off season to maintain fitness?

Haha, it’s nice to share and expose people to the different types of training that I do – it really does vary sometimes. Off the court, I do a lot of running, spin bike, boxing & swimming. It’s important that I follow a plan that inspires me – as you don’t want to get bored with the same thing. Mixing it up is key! Following a plan helps me to maintain a healthy body, preventing injury when I am at my peak. All workouts really do focus on improving my endurance, flexibility, and muscle functionality.

Such a great mix! Do you train specifically for different court surfaces?

Yes absolutely! A great example of this is Wimbledon. There are special exercises for the lower part of the body since we tend to be closer to the ground due to the strokes we have to do and the low bounce of the ball.

Such a big part of tennis is the ability to recover quickly after a match. What are some of the secrets to recovery?

The stretching is very important and to have good conditioning does help a lot. Clearly getting the right rest is also important. Sometimes it is too short of a time and I really can’t recover fast enough. But that happens to all of us. It’s all part of it.

How important is mind health and wellbeing to you?

I really do make a conscious effort to educate those around me about the equality between physical and mental health and the benefits of achieving a healthy mindset. I also hope that those around me know that I am always here to listen and talk openly with them. Empowering and connecting with others is so important. I am so lucky to have such a strong network around me who constantly inspire me and support me with my goals!

Finally, what Swisse product has you talking right now?

Hmm that’s a tough one! Interestingly, the Swisse Skincare For Men Charcoal Face Wash is getting a lot of attention from me at the moment. I am a morning shower person and I find this one really helps to gear me up for the day. Simple, refreshing and hydrating.

Also, a new one to note is the Swisse Ultiboost Magnesium + Hydration powder. It has a two-fold approach to maintaining muscle health with a mix of electrolytes to help to restore fluid balance in the body, while also containing magnesium to help relieve muscle cramps and mild muscle spasms*. Definitely one to note!

Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Supplements may only be of assistance if dietary intake is inadequate. *When dietary intake of magnesium is inadequate.