Damian Lillard Workout and Diet

Professional Basketball Player


Damian Lillard grew up in Oakland, California. Despite being only 5’ 5” as a high school freshman, he made the varsity team. He changed high schools several time seeking out coaches and/or more playing time. Lillard was not heavily recruited for college. He accepted an offer from Weber State in Utah, and at the end of his sophomore year was named Big Sky Player of the Year. In 2012, he earned third-team All-American honors. Lillard was picked by Portland Trail Blazers in the 2012 NBA draft. That same year, Lillard received the Rookie of the Year award. ‘Dame Time’ has multiple 60-point games under his belt, and has received 6 NBA All-Star and All-NBA Team selections, a first for the Trail Blazers, making the gold medal he won at the 2020 Olympics sound like a minor detail. Lillard also has a career in music and uses the stage name Dame D.O.L.L.A.. Lillard set up a charity called RESPECT to help Portland teens graduate from school. He He is sponsored by many brands including Adidas, Spalding, and Powerade and he co-owns a car dealership.  He has 3 children and married Kay’La Hanson in 2021. He has millions of followers on social media. Lillard is 6 feet, 2 inches tall and weighs about 195 pounds.

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Damian Lillard’s Diet

Diet Summary

Lillard didn’t always pay special attention to his diet, but injuries forced him to take a closer look. He cut out all the junk food and wine and went full vegan for a time, which he says gave him an energy boost, but he lost too much weight, so he added animal protein back in. He also got tested for food sensitivities. More recently, Lillard has gotten into eating one meal a day (OMAD). For breakfast, he often just has a protein shake. For hydration, he has electrolyte drinks or fruit smoothies.

Estimated Macros

Medium Protein

Medium Fat

Medium Carb

Diet Details

Cut Out the Junk

With a goal of losing weight and recovering from injury, Lillard cut out some of his favorites, including wings and Benihana.


Lillard regularly eats just one big meal a day, at lunchtime. The rest of the day he’ll have protein shakes, electrolyte drinks, and snack on nuts, fruit, or a smoothie.

Vegan Flirtation

Lillard tried a vegan diet for a time and he says it helped him feel better and gave him more energy, but without meat, he was dropping too much weight.

Fried Faves

Lillard loves a good stir fry and also wings, but he has made an effort to cut out the fast food. In the non-fried category, Lillard loves Italian food, particularly rigatoni with prosciutto and cheese.

What to Eat

  • Prioritize fresh vegetables, fruit & whole plant-based foods
  • Protein shakes
  • Clean animal protein
  • Chicken
  • Fish
  • Sushi
  • Rice
  • Stir fry
  • Nuts
  • Seeds
  • Trail mix
  • Electrolyte drinks
  • Ginger tea
  • Water

What to Avoid

  • Junk food
  • Fast food
  • Processed foods
  • Refined sugar
  • Artificial additives
  • Chemical ingredients

Lillard on his eating plan

I just got on a more strict meal plan where I don’t eat as much sugar and salt and fried food.

Lillard on why he switched up his diet

For health reasons, to feel better and take better care of my body and treat it like a machine so it can function better and longer.

Lillard on trying a vegan diet

It helped a lot as far as my energy and how I felt.

Lillard on why he did not stick to a vegan diet

I started to lose a little bit too much weight.

Damian Lillard’s Workout Routine

Workout Routine

Specialized Training

Lillard does workouts that you won’t see your average basketball player doing. He uses things like a Proteus Motion machine, water bags, boxing, and movement-focused exercises.

Specialized PT

Lillard spent much of the 2021-’22 season sidelined due to a core injury. Lillard still works with a physical therapist doing special exercises to keep his muscles loose and limber.

Cold Therapy

After a long day of working out, Lillard hits the cold tub for 15 minutes, followed by a warm shower.

Mega Daily Dose

Lillard gets up and starts working out first thing, at 7 am, and then basically keeps it up all day, switching between rehab, drills and speed training.

Rise & Shine

Lillard does his strength and conditioning more or less every day for about an hour and a half.

Regular Rehab

After his strength training, Lillard heads over to the practice facility to do rehab work for the better part of an hour.

All-Day Practice

Following rehab, Lillard focuses on speed and agility for 45 minutes or so. After that, depending on how he’s feeling, he’ll practice shooting or other drills.

Exercise Style

A Sample Damian Lillard Routine

Strength training: 90 min daily
Rehab: 45 min daily
Speed & agility training: 45 min daily
Basketball drills: shooting, etc.
Ice bath: 15 min
Game day routine:
Work out with team in AM
Physical therapy
Training on court: 15 min
Weightlifting: 10 min
Recovery Routine
3-5 rounds of the following circuit:
Proteus Motion trunk rotation
Proteus Motion push-pull
Chaos Pallof press
Bear plank renegade row: 10 reps/arm
Water bag rotation
Machine Good Morning: 10
Machine hip adductor
Boxing drills/mitt work: 2 min rounds

Lillard on sticking with a fitness plan

I’ve just made a conscious effort to do those things even when I don’t want to do it.

Lillard on his recovery routine

I find 2 1/2 hours to get a massage, and get treatment, and get stretched, and make sure I’m sleeping, laying down and not on my feet.

Lillard on cold therapy

I get in the cold tub for 15 minutes and then shower.

Lillard on why he takes speed & agility training

I need to keep me sharp.

Lillard on taking a vacation

Even with my vacation days, it was built in for me to train a certain way to where I would just work, work, work, work, up until I left…It was working to the point where my body needed the days off.

Damian Lillard’s Supplements

 Protein Shakes

Protein Shakes

Lillard often has a protein shake for breakfast as a quick and easy way to get nutrition on the run.

electrolytes + carbs


Lillard is sponsored by Powerade. Electrolyte drinks help maintain mineral balance and prevent cramping during marathon workouts.



Lillard drinks ginger tea for its many benefits, including antioxidants which fight cancer, heart disease, inflammation, and nausea. Giner also lowers blood sugar and it can even help with weight loss.

Damian Lillard’s Lifestyle

Sleep Prep

Lillard says he comes home from a game so wired, he could stay up all night. To unwind, he plays instrumental music and does stretches and breathing exercises.

Big O

Lillard chose the jersey number 0 to represent the letter O for his home town of Oakland, his college town of Ogden, and Oregon, his current home.

Diverse Dude

In addition to playing basketball, Lillard is also co-owner of a Toyota dealership and has enjoyed moderate success as a hip-hop and rap artist.

All in the Family

In 2020, Lillard became teammates with his cousin, Keljin Blevins.

Targeted Napping

Before a game, Lillard will eat dinner, and then take a nap to recharge and power up for the evening.

Big Shoes to Fill

Lillard names Kenneth Faried and Anthony Davis among his basketball idols.

What’s in a Name?

Lillard’s rapper name is D.O.L.L.A. which stands for Different On Levels the Lord Allows.

Paying It Forward

Lillard grew up in a rough neighborhood, and started his charity called RESPECT in the Portland metro area to help troubled teens make it through high school.

Lillard on sleep

Once I get home from a game, I can stay up till 6 am because I’m just so wired up. That’s not good.

Lillard on managing stress

[I’m] really actively working on my faith and being true to that and having a clear mind.

Lillard on his inspiration

I think Kenneth Faried is a monster…Same for Anthony Davis. He’s just so long and runs the court like a deer.

Lillard on setbacks

Sometimes, it’s just your turn to go through hard times.

Lillard on pressure

Pressure is the single mom who is trying to scuffle and pay her rent. We get paid a lot of money to play a game. Don’t get me wrong; there are challenges. But to call it pressure is almost an insult to regular people.

Lillard on playing for Portland

I’m loyal to Portland. I want to play my whole career here, but at any moment, they can decide, “We want somebody else.”

Lillard on his post-NBA plans

When I get done playing basketball, I’m definitely not going to be a rapper.

Lillard on his music

When you listen to my music, you’re going to know that you’re getting the real me.

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