Giannis Antetokounmpo Workout and DIET

Professional Basketball Player
Born: 1994

Giannis Antetokounmpo was born in Greece to Nigerian immigrants. To help out the family financially, he and his older brother sold things like sunglasses and watches in the streets. Antetokounmpo began playing basketball in 2007, and went semi-pro in 2011 in a Greek men’s league. Just days after turning 18 in 2012, he signed with a Spanish basketball club. In 2013, he entered the NBA draft and was signed to the Milwaukee Bucks. The ‘Greek Freak’ led the Bucks in all 5 statistical categories in 2016-’17, and received the Most Improved Player Award of 2017. He was named MVP in 2019 and ’20, joining Kareem Abdul-Jabbar and LeBron James as the only players to ever receive the award twice before age 26. Antetokounmpo was also named Finals MVP in 2021 for leading the Bucks to their first NBA championship in 50 years. He has multiple endorsement deals with brands like Nike and Anheuser-Busch, and he partnered with NFL veteran Aaron Donaldson to create Ready Nutrition. The 2022 biopic film Rise is based on his life. Antetokounmpo has 1 child with girlfriend Mariah Riddlesprigger. He has millions of followers on social media. Antetokounmpo is 6 feet, 11 inches tall and weighs about 245 pounds.

Known For:

Athlete Basketball

Giannis Antetokounmpo‘s Diet

Summary

At nearly 7 feet tall, Antetokounmpo has no trouble burning up the calories. He eats a lot every day. When he’s in training, he’ll have 6 smaller meals that are heavy on protein, including chicken, turkey, steak, and protein shakes. But he also doesn’t shy away from carbs. In the off-season, he eats junk food without feeling the slightest bit guilty about it. He downs a lot of water every day too.

Estimated Macros

Medium Fat 30% 30%

Medium Carb 30% 30%

Medium Protein 40% 40%

Diet Details

Regular Refuelings

Antetokounmpo eats every few hours to keep his furnace burning hot. On a game day, he might start off with an egg and cheese sandwich, then have a shake, followed by a lunch of lean animal protein and vegetables. Pregame, he’ll often have a fruit smoothie, and after the game, more meat and a salad. Before bed, he’ll have another protein shake and a granola bar.

Protein Power

Antetokounmpo makes a point to have protein at most of his meals. Chicken is one of his top picks for lean, clean protein.

Cheat Day Meal

Antetokounmpo can get away with eating pretty much anything he wants, but he still eats clean when he’s working. Downtime is another story and he digs into all the indulgences including pepperoni pizza and wings.

Taste of Home

Antetokounmpo likes the Greek restaurant Omega in Milwaukee. Barring that, he pays a visit to mom when he wants a taste of home. Antetokounmpo is also a big fan of Mexican food.

Winning Combo

Antetokounmpo celebrated scoring 50 points in a single game by ordering 50 Chick-fil-A nuggets. When he jokingly inquired if he could get free food for life, the manager replied that he’d have to win back-to-back championships. He’s working on it.

What to Eat

Eggs

Chicken

Turkey

Beef

Veggies

Salads

Fruit

Bread

Pasta

Rice

Water

What to Avoid

Junk food (during basketball season)

Refined sugar

Processed foods

Fast food

Artificial ingredients

Chemicals

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Antetokounmpo on his favorite type of wings

Lemon pepper wings, man.

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Antetokounmpo on his celebration meal

I’m looking forward to taking my day off tomorrow, enjoying my pepperoni pizza, my smoothie, my chicken wings.

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Antetokounmpo on where he gets good Greek eats

I wait for my mom to cook me Greek food.

Giannis Antetokounmpo‘s Workout Routine

Weekly Routine

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From Scrawny to Ripped

When Antetokounmpo joined the NBA in 2013, he was a skinny, awkward kid. Within a few years, he had packed on a significant amount of muscle and now dominates the court.

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Not Afraid of Hard Work

Antetokounmpo is no stranger to helping make ends meet for his family. But he wasn’t sorry to trade in his salesman gear for basketball when the opportunity arose.

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Superstar Advice

Antetokounmpo went right to the top looking for tips on how to succeed in basketball. Kobe Bryant took him under his wing and told him to never stop thinking like a kid.

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Daily Dose

Antetokounmpo works out like a beast. In addition to basketball drills, he does cardio 2 days a week and strength training 4 days a week. He’ll do 2 hours per day, in 2 separate 1-hour workout sessions.

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Strength Training

Antetokounmpo alternates between upper and lower body workouts, doing 2 days of each. He does an extensive routine with dozens of exercises to hit every muscle in his body.

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Game Day Workout

On game day, Antetokounmpo focuses on agility drills, footwork and shooting. He also ices his legs with Normatec sleeves to prep for the match.

Exercise Style

A Sample Giannis Antetokounmpo Routine

Monday & Wednesday: Upper Body
Do 6-10 reps x 1 set of each unless otherwise indicated:

Neck exercises
Standing shoulder shrugs
Dumbbell lateral raises
Dumbbell front raises
Seated cable rows
Seated cable retractions
Incline press (3 sets)
Machine overhead press
Machine row

Tuesday & Thursday: Lower Body
Do 6-10 reps x 2 sets unless otherwise indicated:

Leg press
Squats
Romanian deadlifts
Reverse crunches
Cable side bend
Glute-ham raise
Deadlifts
Lunges
Leg curls on exercise ball (1 set)
Dumbbell step-ups (1 set)

Friday & Saturday: Cardio

Running
Swimming
Other sports

Sunday
Rest

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Antetokounmpo on fresh air exercise

The outdoors has me thinking I’m some kind of bada**.

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Antetokounmpo on his approach to fitness

I consider myself an all-around player so I try to reflect that in what I do to prepare off-court.

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Antetokounmpo on self-improvement

I love exercises that help improve all parts of my game to be a better player in all aspects of the game.

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Antetokounmpo on being the best

To be one of the best to ever play the game? I think I have the ability…But I’ve got to work hard. If I just keep talking and don’t put some work in, it’s not going to happen.

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Antetokounmpo on Kobe Bryant’s advice

Work hard, be fearless, don’t really care about what people have to say about you. Just go out there and do your job. Have a smile on your face.

Giannis Antetokounmpo‘s Supplements

Protein

Antetokounmpo is part owner of Ready Nutrition. He says he ‘uses and believes in Ready’s products,’ including its protein water. Protein is essential for building muscle and helping with recovery after intense workouts. Ready also carries clean protein powder, protein bars, and protein snacks in both salty and sweet varieties made from whey and 100% plant-based.

GET IT HERE

Hydration

Ready has an extensive line of sports drinks with electrolytes, B vitamins and real fruit and vegetable juice.

GET IT HERE

Giannis Antetokounmpo‘s Lifestyle

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Solid Eight

Antetokounmpo needs his rest and aims to get at least 7-8 hours per night.

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One of the Few

Antetokounmpo is considered to be a ‘2-way’ player, meaning he is great at both offense and defense, making him a rare treasure in the sport.

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Stateless Identity

Antetokounmpo was born in Greece, but Greece does not automatically grant citizenship to children of immigrants. Because he had no papers from either Greece or his parents’ home nation of Nigeria, he could not travel outside the country. He received Greek citizenship just 2 months before the 2013 NBA draft. He now has dual citizenship in Greece and Nigeria.

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Supermax Signing

There was much chatter about Antetokounmpo becoming a free agent in 2020, but he showed his loyalty to the Bucks by signing a supermax extension to his contract for a reported $228 million.

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Skip the Drama

Antetokounmpo says he prefers to avoid social media and all the chatter about himself, but his mom, girlfriend and guys in the locker room always keep him updated.

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Antetokounmpo on his Greek-American fans

I’m very, very happy I can make them proud. It’s a great honor to be able to bring Greeks to the stadium.

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Antetokounmpo on being stateless

Because my parents were illegal, they couldn’t trust anybody. They were always nervous…So you’re always a little closed.

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Antetokounmpo on his #1 fan

She knows everything. You know, she’s my number one fan, or stalker, I’d say. She’s my mom.

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Antetokounmpo on his personal goals

Before I leave this earth, I’m going to help people have a better future.

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Antetokounmpo about his God-given talent

My dad was a soccer player. He didn’t know anything about basketball. Nothing.

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Antetokounmpo on playing basketball

I do it because I love it. I do it because of my family, and that’s it. I don’t do it because of the money. I don’t do it because of the fame.

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Antetokounmpo on himself

It’s my nature to be fearless.