Luka Dončić, the Los Angeles Lakers star, is making headlines not just for his basketball prowess but also for his remarkable physical transformation. After facing criticism regarding his conditioning, Dončić has committed to a rigorous offseason training regimen and diet, resulting in a leaner and more toned physique. This article explores the details of Dončić's diet and workout program, revealing the strategies and dedication behind his impressive transformation.
Dončić Acknowledges His Transformation
Dončić himself is aware of the positive changes in his body. Following a season where he faced criticism for his conditioning, Dončić dedicated himself to an intense training program. "Just visually, I would say my whole body looks better," he admitted. This acknowledgment reflects the hard work and commitment he has put into reshaping his physique.
The Pivotal Offseason Training
After the Lakers' first-round playoff exit, Dončić wasted no time initiating his offseason training program. Just one day after the loss, he contacted his manager, Lara Beth Seager, to begin his training immediately. The early postseason exit granted Dončić a full four months of rest and preparation, allowing him to work closely with his wellness team.
Team Luka: A Trio of Wellness Specialists
Dončić assembled "Team Luka," a group of wellness specialists, including physiotherapist Javier Barrio, trainer Anže Maček, and nutritionist Lucia Almendros, back in 2023. This team has been instrumental in guiding his fitness journey. At the start of his NBA career, Dončić mostly received advice from Mavs trainers and nutritionists. During the offseasons, when he returned to Europe, the limited guidance left him flailing. And during the season, the vicious NBA travel schedules gave him little time to clean up his diet. "Especially in the NBA, you travel almost all the time," he says. "You're never home. And for me, you know, after the season, going back home, it's a big thing, you know. I see my friends, my family, I see everybody. So it's not easy for sure."
The Diet Overhaul
Dončić's diet has undergone a significant overhaul, focusing on reducing inflammation and optimizing his body composition.
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Gluten-Free and Low-Sugar
Dončić has adopted a gluten-free, low-sugar diet to minimize inflammation and promote better recovery. By removing gluten and cutting back on sugar, he's supporting more stable energy and better recovery from intense training sessions. This dietary change helps stabilize his energy levels and supports faster recovery from intense training sessions.
High Protein Intake
A cornerstone of Dončić's diet is a high protein intake, consuming at least 250 grams of protein per day. This substantial amount of protein supports muscle recovery, strength, and lean mass. The Slovenian superstar gets much of his protein from sugar-free shakes made with low-carb whey protein, as well as eggs and chicken. Such a high protein target aids in muscle recovery and helps maintain strength throughout the demanding NBA season. Lucia Almendros, Dončić's nutritionist, emphasizes that 250 grams is the minimum, and he can consume more if desired.
Intermittent Fasting
Since June, Dončić has incorporated intermittent fasting into his routine. He follows a plan of two high-protein meals and one protein shake a day, with his first meal following his 90-minute morning workout. Six days a week, he observes this fasting schedule, which is designed to limit inflammation and enhance recovery. Dončić does not fast on Sundays. "It's not so easy to learn," Barrio said, adding that the goal of fasting is to reduce any post-workout inflammation that Dončić experiences.
Almond Milk Shake
An almond milk shake keeps his nutrients topped up and his routine simple. Dončić consumes one almond milk-fueled shake a day.
The Intense Workout Regimen
Dončić's workout regimen is equally demanding, featuring a combination of weight training, agility work, and basketball-specific drills.
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Two-a-Day Workouts
Dončić engages in two workout sessions per day, demonstrating his commitment to improving his fitness. The first workout is a 90-minute session that blends weight training, agility work, and shooting drills. This rigorous schedule underscores his dedication to transforming his body and elevating his game.
Focus on Eccentric Force
A key focus of Dončić's training is on eccentric force, which involves the muscles' ability to contract and decelerate the body. This is crucial for his signature moves, allowing him to change speeds abruptly and maintain control. Maček trains that with those resistance band drills, which constantly force the guard off-center, pushing his ankles, calves, and quads to slow his landings. The moves sharpen that trademark Luka elusiveness while also keeping his joints safe when he lands or steps at odd angles.
Resistance Band Training
Dončić incorporates resistance band training to enhance his deceleration skills and strengthen his lower body. Resistance band training helps him strengthen his ankles, calves and quadriceps. It's helped prepare his body to land awkwardly without injury. He uses resistance bands to strengthen his ankles, calves, and quadriceps, preparing his body for awkward landings and preventing injuries.
Weight Training
The facility, which is located in the town where Dončić has vacationed every summer since he was a teen, didn’t have weights until earlier this month when he had dumbbells, barbells, weight plates, and med balls trucked in. Now, Dončić can do everything from trap-bar deadlifts to landmine overhead presses-and he works through sprints and jumps on an outdoor track too. Exercises like the deadlift give Dončić extra glute strength to accelerate rapidly but also stop instantly on the court.
Taking a Break From Basketball
One of the hardest challenges for Dončić was temporarily stepping away from the game he has loved since he was a child. His trainer told him to stop playing basketball for a month when the offseason began following the Lakers' loss to the Timberwolves in the playoffs. He played pickleball and padel to give his body a break from basketball-specific movements while still indulging in competition, according to Men's Health. The goal: For all of this to add up to a healthy season for a player who's been injured in the past.
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The Mental Fortitude
Drawing Inspiration from Legends
Dončić draws inspiration from basketball legends Michael Jordan and Kobe Bryant, who were known for their relentless offseason training regimens. He aims to emulate their dedication and work ethic to achieve sustained dominance in his career. "MJ and Kobe, you know, they really did a lot in their careers," he says. "They sacrificed a lot."
A New Level of Motivation
Dončić's motivation to improve has reached new heights. The trade to the Lakers, combined with criticisms of his conditioning, has fueled his determination to prove himself. "Obviously, I'm very competitive," he said. "This summer was just a little bit different, you know. It kind of motivated me to be even better."
From Dad Bod to Dominance
Despite being a five-time, first-team All-NBA selection, Dončić has faced slights regarding his conditioning. However, his commitment to transforming his body demonstrates his resolve to silence critics and reach new heights in his career. He is ready to take the NBA by storm this season. “Just visually, I would say my whole body looks better,” he told the magazine.
Looking Ahead
Dončić's transformation is not just a short-term fix but a long-term commitment. He plans to continue evolving his offseason formula and maintain his emphasis on fitness and conditioning. Team Luka is expected to grow in the coming years, possibly adding a masseuse and a specialized shooting coach. He wants to stay dominant for the next decade to come, critics of his conditioning and weight be damned. "This year, with my team, I think we did a huge step," Dončić said. "But this is just the start, you know. I need to keep going."