coco
gauff

Tennis player · two-time Grand Slam singles champion

11 steps · last checked 20 oct 2026

a pre-alarm at 5, eggs and toast, training from 8, sunscreen reapplied after every practice, the same tomato pasta before every match and a journal to wind down.

from her 2025 interviews with Vogue, Business Insider, Fortune and SELF, and a 2024 EatingWell Q&A. Several of them were arranged through her paid partnership with Naked.

what coco uses see the routine

alarm5–5:30 am
upabout 6:30
trainingfrom 8 am
sunscreenevery 2 hours

the protocol · at a glance

what coco uses.

protocol as of sep 2025

6 items

supplements1

Protein smoothie (Naked, Coco Gauff’s Pineapple Orange)on the drive to practice, or during practice; 20 g plant protein

gear5

CeraVe Daily Moisturizing Lotionher “holy grail” moisturiser, every morning (2025)
La Roche-Posay Anthelios Light Fluid SPF 60no white cast; reapplied after every practice (2025)
Rare Beauty Soft Pinch Liquid Blushtwo dots on each cheek, in the shade worth (2025)
Pedialyteto stay hydrated on court and through the day (2024)
Rolex Oyster Perpetualher everyday watch since she was 15 (2025)

copy the protocol

food · what she has described

what coco eats.

breakfastabout 7:30 am
eggs and toast, or a smoothie
eggs with toast before training; a smoothie when she’s off eggs (2025).
2·’25 4·’25
during practicemorning
fruit, a protein bar or a smoothie
fruit her parents pack, often pineapple; a protein bar or a naked smoothie (2025).
2·’25 3·’25
lunchafter practice
protein, starch, vegetables
chicken with rice or pasta, or fish with potatoes, always with vegetables (2025).
3·’25
pre-matcharound 1 pm
tomato pasta with chicken and spinach
the same every match because it’s easy to digest (2024).
5·’24
dinnerevening
chicken and fingerling potatoes
no red meat during tournaments, and plenty of salad (2025).
4·’25
treatnow and then
burgers and fries, brownies
fast food like chick-fil-a, brownies and ice cream (2025).
2·’25

protein at every meal, but she doesn’t count it4·’25
no red meat during tournaments4·’25
pedialyte and water through the day5·’24
everything in moderation2·’25

the routine · 11 steps

coco’s day.

morning5 steps day4 steps evening2 steps

morning

5–5:30 am
A pre-alarm, then up at 6:30
“I’ll put an alarm super early at 5 or 5:30 in the morning and then go back to sleep, and then probably get out of bed at 6:30.”
sleep
Before she leaves
Moisturiser, then sunscreen she keeps reapplying
her “holy grail” CeraVe Daily Moisturizing Lotion, then La Roche-Posay Anthelios Light Fluid. She reapplies “basically after every practice or every two hours,” including behind the ears and on the backs of her hands.
About 7:30 am
Eggs and toast, or a smoothie
when her appetite cooperates, eggs with toast before training. When she’s off eggs, a smoothie: “I go through weird phases where either I like them or I don’t.”
nutrition
8 am
Train early to beat the heat
workouts start at 8 a.m. in Florida, after an hour-long warm-up: “by the time my hour warm-up is ready, then I’m fully awake.”
fitness
Gym
The boring injury-prevention work
weighted squats into box jumps for power, plus banded monster walks and toe lifts. “It’s a lot of really boring exercises that actually matter a lot.”
fitness recovery

day

Between sessions
Fruit and hard-boiled eggs
fruit is her go-to snack (often pineapple, grapes or melon; at tournaments her parents pack it), with hard-boiled eggs after the first session ends around 11 and protein after practice.
nutrition energy
Lunch
Protein, starch and vegetables
“Typically, it’s chicken, rice, and vegetables; chicken, pasta, and vegetables; or fish, potatoes, and vegetables.”
nutrition
Match days, about 1 pm
The same pasta before every match
plain tomato sauce with chicken and spinach: “it’s the best and easiest for me to digest before the match, so I just never change it.”
nutrition energy
All day
Pedialyte and water
“I try to drink a lot of Pedialyte. I think it’s the best to help stay hydrated. And water, just plain old water as well.”
nutrition

evening

Dinner
No red meat during tournaments
“I don’t like to eat red meat during tournaments,” so chicken and fingerling potatoes. “And I’m a big salad person.”
nutrition
Winding down
Journaling
“I’ve been journaling since I was little, so I find it helps me get my thoughts out especially when things get overwhelming.”
focus

free · weekly · one email

the best habits,
in your inbox.

one real habit a week, sourced from the people we track. free, no spam.

free. unsubscribe anytime. privacy

more routines.

gwyneth paltrow

actor · founder of goop

meditation with her husband, coffee, an hour of exercise, sauna and cold plunge, a mid-morning smoothie and bed by 9.

see the habits

andrew huberman

neuroscientist · huberman lab

daylight in the first hour, caffeine before an early workout, three lifting days and three cardio days a week, sauna and cold on the rest day, and dim lights at night.

see the habits

Sources (5)

Last checked 20 Oct 2026.

Photo: All-Pro Reels, CC BY-SA 2.0, via Wikimedia Commons (cropped, resized). All image credits.

cocogauff