Alex Rodriguez Workout And Diet

Professional Baseball Player

Born: 1975

Alex Rodriguez was born in New York to Dominican parents. His father played baseball for a Dominican team, and when Rodriguez was 4, the family moved back to the Dominican Republic for a few years before moving again, this time to Miami. Rodriguez was a star shortstop on his high school team. He also played quarterback for his high school football team. In his senior year, Rodriguez was named USA Baseball Junior Player of the year and Gatorade National Baseball Student Athlete of the Year. In 1993, he became the first high school student to try out for the US national baseball team, and at age 17 he was picked up by the Seattle Mariners. During his long baseball career, Rodriguez played for the Mariners from 1994-2000, the Texas Rangers from 2001-’03 and the NY Yankees from 2004-’16. With a .295 batting average, 696 home runs, 2,000 RBIs and 2,000 runs scored, he is considered to be one of the greatest baseball players of all time. ‘A-Rod’ was named All-Star 14 times, MVP 3 times, Silver Slugger 10 times and Golden Glove twice. After retiring from baseball, Rodriguez became a broadcaster for Fox Sports 1. He has appeared on Shark Tank and was also picked up by ABC News, CNBC’s Back In the Game, and ESPN’s Sunday Night Baseball. He is part owner of the NBA’s Minnesota Timberwolves, as well as chairman of Presidente beer and chairman and CEO of his self-named A-Rod Corp. Rodriguez has 2 daughters with ex-wife Cynthia Scurtis. He has millions of followers on social media. Rodriguez is 6 feet, 2 inches tall and weighs about 225 lbs.

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Alex Rodriguez’s Diet

Diet Summary

Back in 2007, Rodriguez cut his body fat from 15% to 9% by eating clean, what he calls ‘boring’ foods: egg whites, oatmeal, chicken breast and the like, and avoiding junk and processed food. Other go-tos include steak, fish, brown rice, and sweet potatoes. He usually enjoys coffee with breakfast and will often have a green juice. To stay hydrated, he drinks plenty of water.

Estimated Macros

Medium-High Protein

Medium Fat

Medium Carb

Diet Details

A Creature of Habit

Rodriguez prefers to have the same things each day to keep things simple. He has standard menus that he returns to again and again.

Basic Breakfast

Rodriguez starts his day with egg whites, oatmeal and coffee, but will sometimes go crazy and add in some fresh fruit.

The Old Standbys

Rodriguez has protein with most meals, such as chicken breast, steak or fish, along with steamed veggies for a healthy, nutrient-packed way to fuel his busy days.

Secret Anti-Fatigue Weapon

Rodriguez’s top pick for when he needs some extra energy is a sweet potato.

What to Eat

  • Fresh food
  • Unprocessed food
  • Egg whites
  • Oatmeal
  • Sweet potatoes
  • Chicken
  • Fish
  • Steak
  • Veggies
  • Fruit
  • Coffee
  • Water

What to Avoid

  • Junk food
  • Processed food
  • Fast food
  • Empty-calorie foods
  • Artificial additives
  • Chemical ingredients

Rodriguez on his approach to diet

I’m a pretty boring guy. I’m very routine-oriented.

Rodriguez on his go-to breakfast

Egg whites, oatmeal, coffee, and sometimes I do a little fruit.

Rodriguez on his favorite pick-me-up food

If I am feeling low on energy, I always have a sweet potato.

Alex Rodriguez’s Workout Routine

Workout Routine

Like Father, Like Son

Rodriguez’s dad played baseball professionally and introduced his son to the sport. A-Rod took to it like a fish to water.

Mix It Up

Unlike with his diet, Rodriguez likes to vary his routine, both to keep from getting bored and to prevent injury.

It’s About Balance

Since retiring from baseball, Rodriguez no longer centers his day around exercise, but he still considers fitness to be essential to a sharp mind.

Daily Dose

Rodriguez says that the important work happens before the game. When he was playing professionally, he would work out every day, doing a combination of cardio exercises including sprints, sand work and plyometrics, and weight lifting along with baseball drills.

Rise & Shine

Rodriguez likes to get a workout in early, first thing whenever possible because it gets the blood pumping and charges him up for the day.

Balanced Routine

Rodriguez does all different types of exercise, including yoga which he says is great for mind, body, and spirit, as well as corporate spirit and he sometimes works out with his employees.

Exercise Style

An Alex Rodriguez Cardio Routine

Sprints: 440-, 220- and 110-yards
Sandpit workouts
110-yd dash x 18
Uphill runs
Saturday & Sunday
Spin class

Rodriguez on exercise

The first thing I like to do is get a workout in to get my mind going a bit, get my body going.

Rodriguez on yoga

Yoga is great for the mind, body…and the Corp.

Rodriguez on baseball

Playing the game was the easy part. The real work was in the preparation.

Rodriguez on hard work

Enjoy your sweat…without it, you don’t have a chance.

Alex Rodriguez’s Supplements

Rodriguez hasn’t shared too much when it comes to his supplement choices, so below are options that may benefit anyone following a similar diet plan.



For those who want to improve their health legally, protein is always a smart choice.



BCAAs build muscle, boost energy and reduce recovery time without having to worry about jail time.



Creatine is another top pick for the pros offering the triple benefit of increasing mass, performance, and regulating blood sugar.

Omega 3s


Omega-3s combats inflammation, and a pre workout with or without caffeine is much safer than the banned ephedra Rodriguez took.

Alex Rodriguez’s Lifestyle

The Nightmare Game

Rodriguez says he still has nightmares about game 4 in 2004 when the Yankees lost in the 12th inning to the Boston Red Sox. Boston went on to win the World Series.

Playing Favorites

Rodriguez played for several different baseball teams over his 20+ year career, but never his personal favorite: the Mets.

Career Record

Rodriguez holds a record for career grand slams (25) and many other feats including 3,000+ hits and stolen bases, but the achievement is overshadowed by the fact that he took steroids in 2001-’03.

A-List Dates

Rodriguez is famous for dating Jennifer Lopez, but many other celebs have been linked to his name including Kate Hudson, Cameron Diaz, and Madonna. He likes gals who are into fitness, including WWE wrestler Torrie Wilson, fitness influencer Kathryne Padgett and his latest gal pal, the founder of JacFit, Jaclyn Cordiero.

Giving Back

Rodriguez supports many charities including UNICEF, Soles4Souls, and Keep a Child Alive. He also donated about $4 million to the University of Miami to renovate their baseball stadium.

Lucrative Contracts

Rodriguez signed with the Mariners for a 3-year contract for $1.3 million plus a $1 million signing bonus. His 10-year deal with the Rangers earned him $252 and was the most lucrative at the time.


In 2007, Rodriguez was criticized for opting out of his contract to become a free agent. Then his agent announced Rodriguez would not renew at all with the Yankees. Rodriguez contacted management directly and renewed with the Yankees for a 10-year, $275 million contract, along with several multimillion-dollar incentives and worth almost $400 million in today’s dollars.

Coming Clean

Despite prior claims that he never took performance-enhancing drugs, Rodriguez was suspended from play for most of 2013. He eventually admitted to using the steroid HGH, and paying his cousin over $1 million to keep quiet about obtaining it for him.

Rodriguez on his eternal nightmare

I’m still losing sleep over this. See this gray hair? That’s because of the Boston Red Sox.

Rodriguez on winning

I believe a champion wins in his mind first, then plays the game, not the other way around.

Rodriguez on success

Fear of failure is what fuels me, keeps me on edge and sharp. I’m not as good when I’m comfortable.

Rodriguez on respect

Respect the lowest rank and the highest rank and you’ll never get in trouble.

Rodriguez on talent

I’m a terrible singer. I feel lucky to play baseball. You can’t be gifted in everything.

Rodriguez on fame

Anyone can forget about talent, but if you’re a good person, your name will be remembered for a long time.

Rodriguez on his least favorite word

I hate the word ‘potential.’ ‘Potential’ means you’ve haven’t gotten it done.

Rodriguez on his kryptonite

I’m not impulsive at all — except about buying clothes. That’s my biggest weakness.

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