Dwight Howard Workout and DIET 

Professional Basketball Player
Born: 1985

Dwight Howard II was born in Atlanta, Georgia to basketball playing parents. His mother played at Morris Brown College and his father is the athletic director at Southwest Atlanta Christian Academy (SACA) which has one of the best high school basketball programs in the country. Howard got serious about basketball when he was 9. He set records at SACA and was named High School Player of the Year and co-MVP as a senior. After high school, Howard went directly into the 2004 NBA draft and was chosen  first overall by the Orlando Magic. He was part of the 2008 USA Olympic team to win gold. He has been traded around quite a bit and played for the Rockets, the Hawks, the Hornets, the Wizards and his current team, the Lakers where he won his first NBA championship in 2020. He has set numerous records, including 8 All-Stars, and 3 Defensive Player of the Years. He has a child with girlfriend Royce Reed. Howard has millions of followers on social media. He is 6 feet, 10 inches tall and weighs about250 lbs.

Known For:

Dwight Howard’s Diet


Howard once ate an infamously bad diet, consuming dozens of candy bars every day. Another standard was to hit McDonald’s before every game and having 2 double cheeseburgers, 2 fries, a milk shake and a large Coke. He says the calories weren’t the problem, the trouble was the side effects and so he cleaned up his habits. In 2013, he went cold turkey, trading in the Skittles for real food: eggs, chicken, fish, and veggies, etc. He eats a small meals before a game, and a bigger one afterwards. He aims for 1.5 g protein per pound of bodyweight and tries to stay away from saturated fats. He cuts himself some slack as soon as the season ends, then reins himself back in as the next season starts. The only things he drinks are water and coconut water. He’ll have at least a gallon of water every day.

Estimated Macros

  • Low-Medium Carb 30% 30%
  • Medium Fat 30% 30%
  • High Protein 60% 60%

Diet Details


Sugar Rush

Howard says that while candy gave him a nice lift, the ensuing crash was not worth it, and neither was the odd tingling in his hands and legs.


Clean House

Howard says that giving up sugar was hard, so he did it the only way he knew how: emptying out his candy closet so he wasn’t tempted.


Sweet Changes

One of the biggest things Howard noticed after giving up sugar was that he wasn’t as tired during games.


Set Limits

Collins often feels chilly, and so she drinks tea to warm herself up, but limits herself to 2 cups a day of the caffeinated kind.


Grow Your Own

Howard loves fruit, and even grows some of his own, including blueberries, blackberries, oranges, and figs.


Regular Refuelings

Howard’s approach to eating is to have a small meal every few hours, adding up to about 6 meals a day.


When You Can’t Cheat Cheat

Howard has a secret weapon he uses when he can’t have dessert: he lights a strawberry poundcake candle.


Real Cheat Meal

Howard makes a point of eating clean throughout the season, but if he’s looking for a treat, he’ll go full Southern-style: ribs, collard greens, candied yams, and chitterlings.

What to Eat


Natural Foods






Grass-fed Beef




Fresh Fruit








Coconut Water

What to Avoid






Junk Food


Fast food


Empty-calorie Foods


Artificial Ingredients




Howard on Candy

‘Everybody likes candy.’


Howard on His Candy Stash

‘It was like a gas station at my house!’


Howard on Going Cold Turkey

‘It was tough at first. I’m not going to say it wasn’t, but I just had to take it out of my sight and tell my mind: “This is not good for my body.’’’


Howard on Physical Changes From Cutting Out Sugar

‘My body felt different…Usually, when you eat candy, you have a good rush. It hits you and it feels great, but then once you crash…Once I took that out, I was able to play longer.’


Howard on Diet & Training

‘Once it’s getting close to money time — when you really have to start training — you have to curb your diet and get back to eating healthy.’


Howard on Food-Scented Candles

‘When I know I can’t have those desserts, this is my way of having my cheat meal.’

Dwight Howard’s Workout Routine

Weekly Routine

It Was Destiny

With two parents who play basketball, it was more or less a foregone conclusion Howard would play too. He actually played lots of sports as a kid including baseball, football, and tennis.

Pro Help

Howard is above and beyond just about every other player in the league, but he credits his trainer Joe Rogowski for helping him get even stronger, faster, and more powerful, as well as staying on top of injury prevention.

Push-Up Pay Back

Howard does a lot of push-ups throughout the day. He does them when he dies in a video game and also when he wins.

Daily Dose

In addition to his standard basketball drills, Howard lifts weights to improve his power, strength, and speed.

Targeted Training

Howard’s approach to weightlifting is similar to classic bodybuilding: focusing on 1 or 2 body parts per day. Monday is chest and triceps; Tuesday, legs; Wednesday, rest; Thursday, shoulders, back and biceps; Friday is HIIT training; Saturday and Sunday are cardio only.

Balanced Meathead Training

Howard’s trainer lets him lift heavy because he enjoys it, but he also makes sure to balance it out with stability and flexibility exercises.

Exercise Style


Some Dwight Howard Gym Standards

Bench press: 10, 8, 6, 4, 2 (increase weight with each set) Improves power, strength, endurance.

Lat pulldown: 10-12 reps x 2-4 sets. Counterbalances chest exercises, balances strength, helps avoid injury.

Leg press: 6-8 reps x 3-4 sets. Go heavy, good for en-tire lower body.

Perfect push-ups: as many as you can every day.

Reverse-grip push-ups: 15-20 reps x 3 sets

Squat with push-up: 15-20 reps x 3 sets.


Howard on his Trainer

‘Joe [Rogowski] has done an excellent job of staying on me about lifting.’


Howard on Stepping up His Training

‘A lot of people tell me that I don’t realize how strong I am, but I know I haven’t come close to my peak strength yet.’


Howard’s Trainer on Howard

‘He’s just a freak when it comes to strength, power, and speed. You couldn’t ask for a better physical specimen.’


Howard on Push-ups

‘I do a ton of push-ups at my house.’

Dwight Howard’s Supplements

Besides his coconut water, Howard isn’t dishing on any other supplements he might take. So below are options that may benefit anyone following a similar diet plan.

Coconut Water

Coconut Water

Howard has really cleaned up his act with regard to eating. The only thing he drinks besides Core water is coconut water. Coconut water is low in calories and sugar and high in electrolytes, which aid in recovery, level out blood sugar, and promote weight loss.

Get it here

Protein Powder


Protein is a top choice for a lot of pros, and more convenient than a steak when you’re on the go. Howard has mentioned feeling pain in his joints.

Check Top Products

Omega 3 Fish Oil


Giving up sugar helped ease the aches, but adding omega-3s is another good idea. Omega-3s are not only anti-inflammatory, but they’re also good for your brain. Howard makes a point of eating nutrient-dense foods.

Check best Products

green supplement

greens supplement

If you don’t always eat as well as you could, consider a greens supplement and a multivitamin.

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Dwight Howard’s Lifestyle

Prioritize Recovery

Howard says that getting plenty of rest and sleep along with a healthy diet are just as important as hitting it hard at the gym. He makes it a goal to hit the sack by 11 pm.

Always Growing

Despite having achieved more than most people, Howard says he still sets goals for himself. He says they help him stay focused.

Big Shoes to Fill

Howard names Michael Jordan, Kevin Garnett and Shaquille O’Neal as his basketball idols.

Secret Weapons

Smelling good is very important to Howard. He uses breath mints and wears cologne on the court. He has been complimented by other players and refs about his scent. He’s also the team’s go-to guy for lotion. His fave: shea butter.

No ‘I’ in Team

Howard has a bad rep in the league for his attitude. He did not get along with Kobe Bryant or James Harden. Before returning to the Lakers in 2019, he was warned he would be released if he did not do more to get along. He reportedly met with the team multiple times to reassure them.

New Age Cleanse

Howard is into several new age practices, including using sage to cleanse the air. He even got permission to sage the entire Lakers facility, security guards and all. He also uses a rose quartz crystal roller and a sound bowl to promote love and focus.


Howard on Sleep

‘I have to get more rest and sleep early because I’m getting a little bit older…I need to make sure I add that into my regimen now: get to bed by 11.’


Howard on His Favorite Cologne

‘Heaven. That’s what this smells like.’


Howard on Mistakes

‘Today is a new day. Even if you were wrong yesterday, you can get it right today.’


Howard on Trust

‘The hardest thing to do is trust people.’


Howard on Playing B-ball

‘When I’m out there, I’m always smiling and having fun.’


Howard on his Goal

‘My purpose in life, my goal for the NBA, is to preach God’s word — not just try to beat everybody over the head with a Bible, but just being a good example and conducting myself in a Christian-like manner.’


Howard on his Skin

‘Look at my skin, poppin’ and glowin’…it’s shea butter, baby!’


Howard on Saging the Lakers Facility

‘It took me about 3 hours…I was exhausted after that. The fire alarm kinda went off.’


Howard on Candles

‘I love candles…I take my candles in the locker room. I take my candles to the movies sometimes.’

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