Luka Doncic Workout and Diet
Professional Basketball Player
Luka Doncic (‘Donchich’) is from Slovenia in Eastern Europe. His father is a basketball coach and former player and little Doncic was playing with a mini hoop by the time he turned 1. He played other sports as well including soccer. After being named MVP at the 2011 Vasas Intesa Sanpaolo Cup in Budapest, Doncic got loaned out to Real Madrid, and the following year at age 13, signed a 5-year contract with that team. His professional debut came in 2015 when he was 16. In 2018, Doncic was drafted to the Dallas Mavericks. ‘Luka Magic’ has been an All-Star First Team selection 5 times, every year he has played in the NBA. He is the first European to lead in NBA scoring. Doncic also plays for the Slovenian national team. He has several endorsement deals, including with Gatorade, Panini, and Jordan Brand sneakers. He has millions of followers on social media. Doncic is 6 feet, 6 inches tall and weighs about 230 lbs.
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Luka Doncic’s Diet
Diet Summary
Doncic is big in every sense of the word, but he recently got a little smaller after dropping 26 lbs. He did it by cutting down on processed foods and upping his intake of veggies and lean protein. He eats 4-6 meals per day of high-quality, nutrient-dense foods. Chicken is his protein of choice. He does not avoid carbs, but he eats the single-ingredient kind, particularly rice. To stay hydrated, he drinks plenty of water and Gatorade.
Estimated Macros
Medium Fat
Medium Carb
Medium-High Protein
Diet Details
Stay Focused
Doncic keeps his eyes on the prize: optimum performance, which is achieved through attention to all aspects of training, including diet.
Cut the Crap
Doncic slimmed down and improved his health by cutting out the empty-calorie junk food.
Clean Up
Doncic dropped 25+ lbs. by eating clean, including plenty of veg, chicken, and rice.
Something Fishy About Fish
While several NBAers including Kevin Durant swear by fish for its anti-inflammatory properties, Doncic is sticking with his chicken.
Slim Down & Shape Up
Duncic isn’t alone in the NBA in needing to drop some lbs. Shaquille O’Neal dropped 30 lbs. and carved out some abs by focusing on meat and veg. Not too shabby for a guy in his 50s.
What to Eat
- Whole, natural foods
- Lean animal protein
- Chicken
- Veggies
- Eggs
- Rice
- Fresh fruit
- Water
What to Avoid
- Empty-calorie foods
- Junk food
- Fast food
- Processed foods
- Artificial additives
- Chemicals
Doncic on his weight gain
‘I had the Olympics, took 3 weeks off, and relaxed a bit. Maybe too much.’
Doncic on his diet
‘Basically, I usually eat rice, chicken and vegetables.’
Doncic on fish
‘I don’t really like things that come from the sea.’
Doncic on his new approach to eating
‘I’m just eating healthier, but it’s key.’
Luka Doncic’s Workout Routine
Workout Routine
A Natural
Doncic has been playing ball more or less since he could stand. He liked and played other sports, but his height made basketball a natural fit.
Hit the Gym
Doncic does a lot more than shoot hoops. He also spends hours at the gym doing weight training and other exercise.
Get Help
Doncic has worked with several trainers and pros including Steph Curry who help him with different aspects of basketball, including shooting, agility, and flexibility.
Full of Surprises
Doncic says he surprised himself at his ability to score once he joined the NBA. He always considered himself to be more of a defensive player.
Daily Dose
Doncic works out on the regular with his team and on his own at the gym. He spend at least a couple of hours a day training.
Weight Training
Doncic spends 2+ hours at the gym lifting weights. He does a variety of routines, including weighted lunges, bench work, barbells, and dumbbells, much of which is targeted at strengthening the shoulders.
Explosive Moves
Doncic also does a lot of jump practice to ensure his legs can lift his 230-lb. body off the floor.
Flexibility & Agility
Flexibility and agility are also essential for a basketball player to be able to make quick progress down the court.
Exercise Style
A Luka Doncic Routine According to YouTube
- Active stretching
- Basketball drills
- Dribbling
- Shooting
- Weight training
- Weighted lunges
- Weighted wall squats
- Weighted squats
- Shoulder work
- Agility work
- Footwork
- Jump training
- Banded side walking
- Ab rollouts
- Sled pushes
- Bridges
- Stretching
- Foam roller
Doncic on his off-season training after the Olympics
‘Mostly just basketball, just shooting, not physical preparation, so that was one mistake.’
Doncic’s coach on training with Steph Curry
‘I…wanted him to be exposed to the excellence of Steph. Not just Steph’s skill, but appreciating the work that goes into it.’
Doncic on his natural advantages
‘My legs are good, not for jumping obviously, but I have strong legs. Somebody calls them “tree trunk” legs, but I think that helps me a lot.’
Doncic on his shooting ability
‘I was never really a scorer. I was really surprised.’
Luka Doncic’s Supplements
Besides Gatorade, Doncic is keeping his supplement routine on the down low. So below are options that may benefit anyone following a similar diet plan.
Electrolytes
Doncic endorses Gatorade which provides important electrolytes and salt to stay hydrated and prevent cramping.
Protein
Doncic prioritizes protein to curb hunger and to build and retain muscle.
Creatine
Another top pick for pro athletes is creatine which boosts energy and performance.
BCAAs
BCAAs are also on the must-have list for pros because they provide the triple benefit of upping energy, building muscle mass, and reducing recovery time.
Omega-3s
Doncic isn’t a big fan of fish, but omega-3s are essential to combat inflammation and for overall health.
Luka Doncic’s Lifestyle
Serious Time Adjustment
Doncic says one of the biggest adjustments he’s had to make in moving to the US is that his family and friends are 7 time zones away, so they often text when the other person is asleep.
Tough Decision
Because moving to Spain involved leaving behind his family, friends, school, and entire life, it took 13-year-old Doncic 6 months to decide to accept Real Madrid’s offer.
Always Learning
Doncic says that playing with older kids taught him a lot, and that he is still learning every time he plays. He does not consider himself to be a prodigy; rather, he is someone who keeps working at different skills.
NBA vs EuroLeague
Doncic says there are many differences between the NBA and European basketball, from the size of the court to the rules of play. He says it’s harder to score in Europe, but the best players are in the US.
Open-Minded Player
When Doncic entered the 2018 NBA draft, he didn’t care which team took him. He says he didn’t even know where any US cities were located. Prior to being drafted by the Dallas Mavericks, he had only visited Santa Barbara and 6 Flags in LA.
Hunting LeBron
Doncic says it’s important to make everyone earn their points at both ends of the court. He also likes the idea of scoring against the big names such as LeBron James, his childhood idol.
Supermax Deal
Doncic signed a 5-year, $207 million contract with the Mavericks in 2021, as well as an undisclosed but extremely lucrative deal with Jordan Brand shoes.
Luk.AI
Doncic embraces technology and believes AI will allow athletes to connect with fans in a deeper way. Luk.AI is an AI version of himself who models for Jordan Brand.
Doncic on his athletic ability growing up
‘I was playing a lot of sports. I think that helped a lot with basketball.’
Doncic on moving to Spain at age 13
‘It didn’t turn out bad.’
Doncic on being picked by the Mavericks
‘I was just happy to be drafted.’
Doncic on how he improves
‘Just watch, and then try to do that on the court.’
Doncic on the length of timeouts in the NBA
‘You can go get a beer.’
Doncic on his special talent
‘The most underrated part about me is passing.’
Doncic on social media
‘You can make a lot of money.’
Recommended Products
Nike Jordan Brand Luka Doncic Sneakers
Gatorade
Hasbro Luka Doncic Action Figure
Panini Sports Merch
Activision Blizzard Gaming
