Aaron Charles Donald is an American football for the Los Angeles Rams of the National Football League (NFL). He plays as a defensive tackle and is one of the greatest players in his position, having been named defensive player of the year a record three times.
He played college football at Pittsburgh, where he was exceptional, becoming one of the most productive defensive players in his senior year. He received unanimous All-American honors as well as being named ACC defensive player of the year.
Donald was selected by the Rams in the first round of the 2014 NFL Draft as 13th overall pick. In his rookie season, he enjoyed a pretty successful spell, being one of the five rookies selected in the 2015 Pro Bowl. He also won NFL Defensive Rookie of the Year award and was named to the NFL All-Rookie Team.
Having one of the strongest physiques in the league, Donald works incredibly hard to maintain his fitness. He helped the Rams win the Super Bowl LVI, and has been in the Pro Bowl selection in all ten of his seasons in the NFL, while earning All-Pro honors seven times.
In this article we take a look at Aaron Donald’s diet and workout plan, getting an insight in to how he looks after himself.
Aaron Donald Profile
| Date of Birth | 23 May 1991 |
| Height | 1.85m /6 ft 1″ |
| Body Measurements (Chest/Arms/Waist) | 46/ 14/ 38 (inches) |
| Weight | 127kg / 280 lb |
Diet Plan
Aaron Donald has one of the craziest diet routines in the NFL, consuming ALOT of food daily. He tries to eat over 4000 calories per day; depending on training intensity this can increase to around 5000, which is crazy for the average NFL player.
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According to an article posted on Business Insider, Rams dietician Joey Blake said Donald’s diet consists of:
- Protein – 20%
- Fats – 30%
- Carbs – 50%
Unlike many other NFL players, who prioritize high protein diets, Donald’s approach is quite different, with the star preferring more carbs and fats to keep him energised. It helps him to maintain his incredible body mass, reaching his caloric threshold, while staying lean.
He also likes to include a lot of fruits and vegetables, trying to snack on them throughout the day. This allows his overall diet to consist of all the required nutrients for him to function perfectly. Sometimes he will take supplements to help him get extra benefits, but he does tend to avoid them, preferring natural food sources.
His diet can include 12 Jamba Juice protein smoothie and 30 glasses of milk, which is absolutely wild. Not for the normal human, unless your Aaron Donald.
Aaron Donald has a body fat percentage of around 11%. It’s one of the lowest for an NFL defensive player, allowing him to be a lot more agile and quicker in comparison. Having a lower body fat percentage also helps Donald perform better and reduce risk of injury.
His diet plan includes:
Breakfast
- Breakfast tacos (turkey sausage, eggs, spinach, pepper, cheese)
Snack
- Protein fruit smoothie
Lunch
- Grilled chicken breast with avocado
- Rice and steamed vegetables
Snack
- Sandwiches/ fruit
- Popcorn
Dinner
- Chicken pasta with hummus and salad
Workout Plan
Aaron Donald’s workout plan includes a lot of strength training and gym work. He has one of the most intense training routines in the NFL; given how his physique looks that’s not too hard to believe.
Donald spends most of his off season working out. Like many other top NFL athletes, he understands the importance of staying active to be ready for the season. He likes to spend most days in the gym, with one or two rest days per week, giving himself enough recovery time.
During regular season he likes to focus on recovery rather than intense workouts, keeping him fitter and better prepared for games. He still does a lot of weight work to maintain his muscle mass, but mixes it up with mobility exercises and football specific drills.
His workout plan usually involves:
Day 1: Strength and Power
- Compound Exercises:
- Squats: 4 sets x 6-8 reps
- Deadlifts: 4 sets x 6-8 reps
- Bench Press: 3 sets x 8-10 reps
- Explosive Movements:
- Power Cleans: 3 sets x 5 reps
- Medicine Ball Throws: 3 sets x 8 reps
Day 2: Speed and Agility
- Sprint Training:
- 40-yard sprints: 8-10 sprints with full recovery between each
- Cone drills and ladder drills for agility
- Agility Drills:
- Shuttle runs and change-of-direction drills
- Cone drills for improved footwork
Day 3: Cardiovascular Conditioning
- Interval Training:
- High-Intensity Interval Training (HIIT) with sprint intervals
- 30-45 minutes of cardiovascular exercise
- Active Recovery:
- Light jog or swim
- Mobility exercises and stretching
Day 4: Position-Specific Drills
- Hand-Fighting Drills:
- Work on hand placement and techniques specific to defensive linemen
- Engage in drills to improve pass-rushing skills
- Functional Strength:
- Tire flips, sled pushes, and other functional strength exercises
Day 5: Full-Body Conditioning
- Circuit Training:
- Incorporate bodyweight exercises, such as burpees, push-ups, and lunges
- Core Work:
- Planks, Russian twists, and stability exercises
Day 6: Football Drills
- Team Practice:
- Participate in team practices, focusing on defensive schemes and game scenarios
- Film Study:
- Review game footage to analyze opponents and identify areas for improvement
Day 7: Rest or Active Recovery
- Complete rest or light activities like walking
- Focus on recovery strategies, such as ice baths or massage
Aaron Donald’s diet and workout plan has allowed him to compete at the top of NFL for over a decade, with the star having solidified his status as an all time great. His commitment to the sport and hard work help him remain consistent, being vital in his fitness.
