Kyrie Irving Workout And Diet

Professional Basketball Player
Born: 1992

Kyrie Irving was born in Australia to American ex-pats. The family returned to the US when he was 2 and Irving grew up in New Jersey. He played for the AAU’s Road Runners as a teen, and was selected for several elite teams in 2010, including the Junior National Select, the Nike Hoop Summit, and McDonald’s All-American. That same year, he was also part of the gold medal team at the FIBA Americas Under-18 Championship. Irving played for Duke University for 1 year, then entered the 2011 NBA draft where he was named Rookie of the Year and picked up in the first round overall by the Cavaliers. He joined the US national team and won the 2014 FIBA Basketball World Cup and the 2016 Olympics. The Cavaliers also won the NBA Championship in 2016. Irving has also played for the Celtics and the Nets. He is a 7-time All-Star and a 3-time member of the All-NBA team. He has an endorsement deal with Nike and also launched a collection of underwear. Irving has also done some acting and voice work, including in Kickin’ It, We Bare Bears and Family Guy. Irving has a charitable foundation called K.A.I Family which supports various social causes including food banks and clean water initiatives. Irving has 1 child with girlfriend Marlene Wilkerson. He has millions of followers on social media. Irving is 6 feet, 2 inches tall and weighs about195 lbs.

Known For:

Kyrie Irving’s Diet


Irving eats a plant-based diet. He had been eating a lot of vegan foods for many years, but at the end of 2017, he made the full commitment. He usually eats three regular meals each day plus a protein smoothie or power ball (high-fat & protein energy snack like nuts in nut butter) thrown in. He has a personal chef so he doesn’t have to waste time prepping or worrying about getting the right nutrients. Faves include oatmeal, fruit, veggies, rice, nuts, and sweet potatoes. He stays hydrated with plenty of water.

Estimated Macros

  • Medium Fat 35% 35%
  • Medium Protein 35% 35%
  • Medium Carb 40% 40%

Diet Details


Growing into Plants

Irving’s switch to 100% plant-based foods was gradual, but he says it has really improved his energy levels.


Pro Plant Eaters

Irving is one of several pro athletes to embrace the plant-based diet. Other fans include NFLer Tom Brady, bodybuilder Kendrick Farris, UFC Champ Nate Diaz, and Olympic sprinter Carl Lewis.


Helping Hand

Irving works with nutritionist Corey Bryant who preps his meals. He’s at Irving’s house in the morning to make breakfast, as well as a meal for him to take to the gym.


Power Balls

One of Irving’s favorite snacks is a power ball, made of nuts and nut butters and extras like chocolate to turn it into a real treat.


Complete Protein

Irving usually has a protein shake every day made from plant-based protein. Complete plant proteins include pea and hemp.

What to Eat


Plant-based Foods














Whole Grains


Plant-based Protein



What to Avoid








Animal Products


Junk Food


Fast Food


Artificial Ingredients


Irving on His Vegan Diet

‘This season, I’ve been on more of a plant-based diet, getting away from all the animals and all that.’


Irving on Switching to Veganism

‘It’s going great so far!’


Irving On The Effects of His Plant-based Diet

‘I’ve been able to sustain my energy at the highest level.’

Kyrie Irving’s Workout Routine

Weekly Routine

It Runs in the Family

Both Irving’s parents played basketball, and his father played pro ball in Australia. Irving made the decision to go pro after a class trip to an NBA game in grade school.

Active Recovery

To always be at the top of his game, Irving gets regular bodywork and massages.

There’s No ‘I’ in Team

Irving works hard, and gives due credit to his team that is right there with him, up at dawn, pushing him hard every day.

Daily Dose

Irving usually works out 6 days a week. In addition to his standard basketball drills, he does weight training at least 3 days a week, and sometimes 6. He gets up at 6 am to get his training session in for 2-3 hours before heading over to work at 10. He takes off Sundays to rest and recover.

Targeted Training

Irving follows a split routine, alternating between chest, shoulders and triceps on one day, and biceps, back and legs the other.

Stretching Matters

Irving makes a point to warm up and stretch before working out, and does more stretches afterward.

Exercise Style


A Sample Kyrie Irving Routine

Stretch/Warm up: 20 min

Triceps, Shoulders, Chest
Dumbbell press: 6-8 reps x 3 sets
Dumbbell incline press: 6-8 reps x 3 sets
Bench press: 8-10 reps x 3 sets
Incline bench press: 10 reps x 3 sets
Cable crossovers @ high angle: 10 reps x 3 sets
Cable crossovers @ low angle: 10 reps x 3 sets
Dips: 3 sets to failure
Dumbbell military press: 8-10 reps x 3 sets
Shoulder raises: 8-10 reps x 3 sets
Shrugs: 15 reps x 3 sets
Triceps extensions: 8-10 reps x 3 sets

Tuesday, Thursday, Saturday
Biceps, Back, Legs
Stretching/cardio: 10-20 min
Chin-ups: 3 sets to failure
Pull-ups: 3 sets to failure
Back machine: 8-10 reps x 6 sets
Lateral pull: 8-10 reps x 3 sets
Seated rows: 10 reps x 3 sets
Rear delts: 10 reps x 3 sets
Hyperextensions: 10-12 reps x 3 sets
Cable curls: 10 reps x 3 sets
Curl machine: 6-8 reps x 3 sets
Dumbbell curls: 8-10 reps x 3 sets
Leg press: 10-12 reps x 3 sets
Calf raises on leg press: 21 reps x 3 sets
Seated calf raises: 15 reps x 3 sets
Leg extensions: 12 reps x 3 sets
Leg curls 10-12 reps x 3 sets



Irving on Basketball

‘I love the gym. I love basketball. I’m really passionate about it.’


Irving on Being a Professional

‘Greatness starts with the training.’


Irving on His Commitment to Hard Work

‘When I realized that talent was not going to be enough to bring me anywhere near greatness…I made that choice to outwork everyone.’


Irving on his Approach to Training

My training team, we’re a tight-knit group. We’re working every single day. That’s getting up at 6 am.’

Kyrie Irving’s Supplements

Besides his usual protein shake, Irving is keeping quiet on any other supplements he might take. So below are options that can benefit anyone following a similar diet plan.

Protein Powder

Plant-Based Protein

Irving usually has a protein shake each day. Since going vegan, he sticks to plant-based protein which delivers complete protein made from pea and rice and contains no artificial colors or sweeteners. Get it here
vitamin B12

vitamin B12

Those who eat plants exclusively, like Irving, should take extra care with their diet and supplement with vitamin B12 which can be difficult to obtain from plant-only sources.

Get it here

Vitamin D

Vitamin D

Vitamin D is another nutrient that many people run low on, not just vegans. It is essential for strong bones and muscles as well as immune function, mood, and memory. Get it here
Omega 3 Fish Oil


Omega-3s from algae provide anti-inflammatory benefits and are good for the brain. Sufficient calcium can also be difficult to obtain if you avoid dairy products.

Get it here



Calcium is important not only for strong bones but also proper muscle and nerve function. Get it here


Vegans are also at risk for low levels of iodine which can cause tingling in the extremities, weight gain, and depression. Get it here

Kyrie Irving’s Lifestyle

Early Tragedy

Irving’s mother died when he was just 4 years old from an infection that was a result of a longtime drug addiction.

Top Shoe Salesman

Irving is Nike’s second best-selling salesman. He is only outdone by LeBron James.

World Citizen

Irving holds dual citizenship (US & Australia) and is a member of the Sioux Tribe. He does philanthropical work with the Standing Rock Sioux.

Degree On Hold

In 2011, Irving made a promise to Duke University to finish his degree within 5 years. When that date came and went, Irving revised his decision to say his primary focus was basketball.

Multitalented Man

Irving works hard, but he also has plenty of hobbies, including reading the Bible, playing video games, singing, and playing the saxophone.


Irving on Splurges

Multiple Bentleys isnt making anyone financially set.”’


Irving on his Competition

Everyone in the NBA is good. And then you have the really good ones and the great ones.


Irving on Being an All-Star

When youre playing against a whole bunch of All-Stars, it’s like a video game. There’s so much talent on the floor at once.


Irving on Himself

‘I’m probably one of the most competitive people ever.


Irving on Goals

‘I want to be on the cover of GQ. That’s a personal goal.’


Irving on His Sax Playing

I’ve been musically-inclined since I picked up an instrument in the 4th grade. I just really appreciate music. I love to listen to it. I love to sing.’


Irving on his Essentials

I don’t leave home without my Skullcandy Crushers. I don’t leave home without my Bible, without my phone, and without my computer.’

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