Klay Thompson Workout and Diet

Professional Basketball Player

Born: 1990

Klay Thompson was born in Los Angeles. His family moved to Oregon when he was 2, and then back to California when he was 14. Both Thompson’s parents are athletes. His mom played volleyball on a collegiate level and his dad played in the NBA. Thompson was named to the Pac-10 All-Freshman while playing for Washington State University, and the All-Pac-10 First Team as a sophomore and junior. After his junior year in college in 2011, he entered the NBA draft and was picked up by the Golden State Warriors. In 2014, Thompson and teammate Steph Curry earned the nickname ‘the Splash Brothers’ for their record-setting 484 combined 3-point shots. In 2015, he helped the Warriors make it to the NBA Championship for the first time since 1975. The Warriors won again in 2017 and 2018 and Thompson is a 5-time All Star. Injuries in 2019 led to his missing almost 2 1/2 years of play. Thompson returned in January of 2022, helping the Warriors win a 4th championship. He has millions of followers on social media. Thompson is 6 feet, 6 inches tall and weighs about 220 lbs.

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Klay Thompson’s Diet

Like most pros, Thompson takes his diet seriously. Also like most people, he loves carbs, but he has had to dial them back. He says taking 2 years off forced him to seriously scale back his diet, and this started with carbs. He focuses on lean protein, along with sides of healthy fats and complex carbs. His protein sources of choice are eggs, chicken, steak, and protein bars. Fats include avocados and almond butter. His go-tos for healthy carbs are oatmeal and fruit. He also makes an effort to avoid junk food. He takes in a lot of water every day, and his favorite recovery snack which doubles as a treat is chocolate milk. He also drinks a lot of kombucha, a fermented tea drink which is great for digestion.

Diet Summary

Estimated Macros

High Protein

Medium Fat

Low-Medium Carb

Diet Details

Disciplined Eating

Even though he burns up the calories like nobody’s business, Thompson avoids junk food and focuses on whole, natural, nutrient-packed foods like eggs, oatmeal, apples, and avocados.

Light Meals

Thompson doesn’t eat much for breakfast because he has to head straight to the gym. His standards are scrambled eggs and possibly a smoothie. Lunch is light as well for the same reason. He’ll have lots of greens with some protein to fuel his afternoon workout.

Rest Break

After eating breakfast, Thompson takes at least 20 minutes to digest before working out.

Dinner Indulgence

Thompson says that after a game is when he really cuts loose. He’ll have steak, potatoes, pasta, and whatever he wants.

Hydrate, Hydrate

Thompson drinks a lot of water every day, which he considers essential for stamina and recovery.

Sweet Treat

Thompson’s top pick for after a workout is chocolate milk. He loves the taste, and feels refreshed by it.

Fast Friends

While Thompson says he mostly avoids fast food, he has partnered with Uber Eats and Shake Shack, where the ‘Klay Tray’ comes with a chicken sandwich, fries, and a chocolate shake.

Total Foodie

Thompson is down with lots of different types of cuisine: pizza, barbecue, surf and turf, burgers, tacos, Japanese. It’s hard for him to pick a top fave.

What to Eat

Eggs
Oatmeal
Apples
Almond butter
Avocados
Chicken
Steak
Fish
Seafood
Protein shakes
Salad
Fruit
Brown rice
Potatoes
Pasta
Chocolate milk
Kombucha
Water

What to Avoid

Overeating before working out or boating
Empty-calorie carbs
Junk food
Processed foods
Chemicals
Artificial ingredients

Thompson on his diet

My diet is pretty diverse.

Thompson on his intake

I eat a lot of chicken, fruits, and fish. I eat beef, but only once a week.

Thompson on his carb consumption

I try to limit carbs. They are so good, but I try to cut them out.

Thompson on the importance of diet & longevity

I try to cut out junk food as much as possible. When you get older, you can’t recover like you used to.

Thompson on his favorite post-workout treat

I…drink a lot of chocolate milk after workouts as it refuels me and it tastes great.

Thompson on his evening meal

I go big…You really go crazy after a game.

Thompson’s tip for a boating picnic

You do not eat a greasy, heavy meal before you get on a boat.

Klay Thompson’s Workout Routine

Workout Routine

It Was Fate

Thompson’s dad Mychal Thompson was the #1 pick in the 1978 NBA Draft and his mom played volleyball in college. His parents even discussed the fact that their kids would turn out to be pros.

Injury Intervenes

Thompson says that his double injury of a torn ACL during the 2019 Finals and then a torn Achilles caused him to re-evaluate his diet and training routine.

Recovery Matters

As part of his recovery routine, Thompson does cold-water therapy, which he says really does a great job of getting the blood flowing.

Daily Dose

Thompson hits the gym about 4 days a week and he works out with the team most days. After a half-hour with the physical therapist, he’ll do strength training and then hit the court for drills. On a non-game day, he’ll spend about 2 1/2 hours training.

Maintain Rather Than Gain

Thompson isn’t into heavy lifting. He’s more likely to use bodyweight, kettlebells, and resistance bands to maintain his strength rather than trying to bulk up.

Ongoing Rehab

Thanks to his multiple injuries, Thompson now does rehab first each day before heading into practice. He spends about 30 minutes on physical therapy before moving on to his regular training.

Exercise Style

A Sample Klay Thompson Routine

Physical therapy: 30 min
Basketball drills
Strength Training
Incline dumbbell bench press: 5 reps x 2 sets
Pull-ups: 5 reps x 2 sets
Lateral raises: 6 reps x 2 sets
Standing dumbbell curls: 5 reps x 2 sets
Bar dips: 5 reps x 2 sets
Hanging leg raises: 10 reps x 2 sets
Plank: 1 min x 2 sets
Chin-ups w/ cable rower: 10-12 reps x 4 sets
Close-grip pulldowns: 8-10 reps x 4 sets
Sprints: 30 meters x 5
Squats: 10 reps x 4 sets
Lunges: 10 reps x 4 sets
Reverse lunges: 10 reps x 4 sets
Dumbbell flyes: 12 reps x 3 sets
Bench press: 12 reps x 3 sets
Stability ball push-ups: 10 reps x 4 sets
Close-grip pull-downs: 10 reps x 4 sets
Cardio: 30 min
Swimming: 10-20 laps
Stretching
Cold water therapy

Thompson on basketball

I do really love to play it. I feel weird when I go a few days without doing it.

Thompson on his gym routine

I enjoy lifting. I am not in there doing hang cleans for 2 hours, but I am doing a lot with bands, kettlebells, dumbbells and my bodyweight.

Thompson on his strength training

I do a lot of dynamic workouts to maintain strength and develop strength over the season.

Thompson on cold water therapy

I truly believe everyone should do it, just like 5-10 minutes every day.

Thompson on his off-season training

I am trying to stay in great shape throughout the year, not overhaul my body.

Klay Thompson’s Supplements

Kombucha

Thompson is big on kombucha, a fermented tea drink which promotes healthy digestion. It’s even available on tap at his team’s dining hall.

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Electrolytes

Thompson has an endorsement deal with BodyArmor which is a recovery beverage that is full of anti-cramping electrolytes and antioxidants, and free from sugar, artificial sweeteners, flavors, and dyes.

Get it Here

Klay Thompson’s Lifestyle

Sleep Matters

Thompson aims for 8 hours of sleep a night. If he gets less, a pre-game nap becomes a necessity.

The Healing Power of Water

Thompson is a fan of cold water plunges and just spending time on the water. He loves his boat.

Fresh Air Fiend

Thompson loves to be outside, and two of his top picks for fun are fishing and mountain biking.

11 Rules of Klatheism

Thompson is a social media fave for his laid-back yet funny personality. His ’11 Rules of Klatheism’ (based on his jersey number) were created during his tour of China and include such gems as ‘Klay’s brain cannot multitask’ and ‘Lack of consciousness is the highest form of consciousness.’ Another fun fact: K is the 11th letter of the alphabet.

All in the Family

The entire Thompson family is blessed athletically. Thompson’s older brother Mychel played for the NBA for a time, and his younger brother Trayce is an outfielder for the Cleveland Indians.

Unique Superstition

Thompson has the habit of flipping a kettlebell before a game to see how things will turn out. If it lands right side up, that means it’ll be a good game.

Puppy Love

Sure Thompson has millions of followers on social media, but his English bulldog Rocco is an Instagram star. Thompson says they’re best buds because Rocco loves him no matter what.

Secret Hideout

Thompson bought a house in San Francisco, but other than letting it slip that it’s near a dog park, he’s not telling anyone where exactly he lives.

Thompson on his sleep requirements

At least 8, but if I get 6 or 7, I’ll be okay. I’ll just need that pre-game nap.

Thompson on the healing power of water

The ocean has been such a huge source of recovery for me.

Thompson on his dog Rocco

He didn’t care the day before I signed the contract or the day of. He just loved me for me.

Thompson on swimming in the freezing San Francisco Bay

It was life-changing.

Thompson on basketball

I love the game of basketball and it’s reward me so much in life.