Aaron Judge Workout and Diet

Professional Baseball Player

Born: 1992

Aaron Judge is from California. He and his older brother were both adopted. Judge was a 3-sport star athlete in high school: wide receiver on the football team, center for basketball and pitcher and first baseman for baseball. Judge was recruited to play football for several colleges but he preferred baseball and was selected by the Oakland A’s in the 2010 MLB draft, the same year he graduated from high school. Instead, he enrolled in Fresno State where his team won the Western Athletic Conference (WAC) Tournament. In 2013, Judge signed with the Yankees. His debut with the team came in 2016, and he hit a home run in his first at-bat. A record-breaking rookie, Judge had 52 home runs that season and was named an All-Star. He currently holds an AL record of 62 home runs in a single season (2022). Judge has been named All-Star 5 times, as well as Rookie of the Year (2017) and MVP (2022). He has had several endorsement deals including with Under Armour, Adidas, and Jordan Brand. Judge founded the All Rise Foundation to inspire youth. In 2021, he married his high school sweetheart, Samantha Bracksieck. Judge has millions of followers on social media. He is 6 feet, 7 inches tall and weighs about 282 lbs.

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Aaron Judge’s Diet

Diet Summary

At 6’ 7” and 280+ lbs., Judge is one of the largest players in the MLB. He could probably get away with more than most diet-wise, but he doesn’t try. He eats his greens and protein smoothies to fill him up without weighing him down. He does not follow any specific diet, and he likes to switch things up so he doesn’t get bored. A few staples are chicken, rice, fruit, and salads. If he’s going to indulge, it’s Italian: pizza or chicken parm. He stays hydrated with plenty of water.

Estimated Macros

Medium Fat

Medium Protein

Medium Carb

Diet Details

Keep It Clean

Judge likes to vary his meals, but one thing they all have in common is that they are made from healthy, natural ingredients.

Keep It Green

Judge says veggies are the most important part of his diet. No matter what he’s eating, there will be veggies in it.

Keep It Light

Judge says that while a lot of his fellow players like to carb-load with pasta before a game, he prefers a protein shake because it gives him energy and fills him up without weighing him down.

What to Eat

Whole, natural foods
Greens at every meal
All vegetables
Salads
Lean animal protein
Eggs
Fresh fruit
Rice
Whole grains
Almond butter
Protein shakes
Water

What to Avoid

Anything that sits in the stomach
Junk food
Processed food
Empty-calorie foods
Fast food
Artificial additives
Chemicals

Judge on his meal plans

‘The meals differ every day but the idea of eating clean and healthy is the same.’

Judge on his primary diet focus

‘I focus on getting a large portion of greens with every meal, no matter what it is.’

Judge on his favorite pre-game

‘I’m a big smoothie guy…It helps me maintain that energy and feel full, but without making me feel heavy and slow throughout the game.’

Judge on his favorite treat

‘If it’s not pizza, it’s chicken parm.’

Aaron Judge’s Workout Routine

Workout Routine

An All-Star from the Start

Judge’s natural athletic ability was clear from the start. But he says his parents instilled a strong work ethic that led him to excel in sports.

Strong & Flexible

Judge says that tight muscles ruin his swing. To keep them loose, he hits the Pilates reformer in the Yankees gym.

Start At the Bottom

Judge says his most important piece of workout gear is his shoes. He wears his sponsor Adidas’ Ultra Boosts.

Full-Body Routine

Judge works out 2-3 days a week during the baseball season. In the off-season, he maintains a regular workout, but has to be careful not to get too big.

Heavy Lifting

Judge is famous for flipping 600-lb tires, but he also does regular lifting with standard weights at the gym.

Core Focus

Judge considers core work to be an essential component of his fitness. He does lots of planks and Pilates.

HIIT It

Judge also sometimes takes boxing classes when he’s in LA. He likes the fast pace and coordination — and all the core work.

Recovery Matters

Judge likes to have plenty of time to recover, so if he has a night game, he’ll do a full body routine the day before in the morning, so he has a day and a half to recover.

Exercise Style

An Aaron Judge Routine

Baseball routines
Core/stability work
Pilates
Squats
Deadlifts
Sled push/pulls
Tire flips
Boxing
Agility work
Ropes
Running

Judge on how to make it in the MLB

‘You’re only going to make it up to this level with all the work.’

Judge on his workout routine

‘During the season, I usually work out 2 or 3 times a week.’

Judge on his work/recovery plan

‘I try to plan a full-body workout so I can get in a full lift, and then have that whole rest of the day plus the rest of the day before the night game to recover.’

Aaron Judge’s Supplements

Protein

Judge usually has a protein shake before a game to fill him up and give him lasting energy.

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Electrolytes + Energy

Judge endorses Prime energy drinks which contain 200 g caffeine and 355 mg of electrolytes and 0 g sugar.

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Aaron Judge’s Lifestyle

Consistent Routine

Judge has a few routines he goes through before each game. He watches videos of himself doing great things like making a great swing or diving for a catch. As for rituals, he tosses 40 sunflower seeds (1 for each team member) behind home plate, and then says a prayer.

Magic Numbers

Judge stands with giants: Babe Ruth held the single-season home-run record in 1927 with 60. It took decades for Roger Maris to break it on the very last day of the season in 1961, and then it was 61 years later that Judge broke Maris’ record with 62 home runs.

Insta-Love

Judge was adopted when he was 2 days old. He started noticing that he looked different from the rest of his family (his older brother is also adopted) when he was 10, and his parents told him everything he wanted to know about the adoption. He says the revelation did not change how he felt about his family.

Hero Parents

Judge adores his adopted parents and says he would never have made it professionally without them. His dad was a hero for throwing the ball around even when he was tired from work, and his mom instilled a work ethic that got him to the top.

Pay It Forward

In 2017, Judge created his ALL RISE Foundation, and his mom runs it. The charity runs camps and programs for children, and also offers grants to child-focused organizations like the Boys & Girls Club and the Boy Scouts.

Opposites Attract

Judge met future wife 5’ 2” tall Samantha Bracksieck in high school. The also two attended Fresno State at the same time (she majored in kinesiology). They wed in a private ceremony in Maui, Hawaii in 2021.

Judge on his adopted parents

‘I feel that God was the one that matched us together.’

Judge on his mother’s influence

‘I know I wouldn’t be a professional athlete without my mom.’

Judge on his father

‘He’s always been my hero.’

Judge on his pre-game routines

‘Even days that I don’t want to, days where I just want to get the game started, I still go in there and watch the video.’

Judge on failure

‘I’m motivated by failure. In a crazy way, I’m kind of motivated by it.’

Judge on setting a new home run record

‘I tried to enjoy every single moment.’