Luka Dončić is a Slovenian professional basketball player in the National Basketball Association (NBA). He currently plays for the Dallas Mavericks, as a point guard (PG).
Luka was drafted in 2018 by the Atlanta Hawks, before being traded to Dallas Mavericks. He was named NBA Rookie of the year in 2019, following a great season. He’s one of the best scorers in the league, being the Mavericks’ franchise leader in career triple-doubles.
Before being drafted in the NBA, Luka was already regarded as one of the greats in European basketball. His dedication to fitness and living healthy has contributed massively to his success.
In this article we look at Luka Doncic’s diet and workout plan, getting an insight on the superstars lifestyle.
Luka Doncic Profile
| Date of Birth | 28 February 1999 |
| Height | 2.01m / 6ft 7″ |
| Body Measurements (Chest/Arms/Waist) | 46/ 12/ 38 (inches) |
| Weight | 104kg / 230 lb |
Diet Plan
Luka Doncic has a pretty strict diet plan, trying to eat a healthy balance of foods. He usually consumes around 3500 calories per day, depending on his activity levels. He also likes to remain consistent with his meals, typically eating three meals a day, with some snacks in between.
Like many other athletes, Luka works with sports dietitians and nutritionists to develop a personalized meal plan that works best for him. This allows his individual needs to be met, while focusing on his performance goals.
When starting off in the NBA in his first season, Luka had to reduce his weight in order to deal with the huge amount of games as well as the training intensity. His diet’s been a priority for him since, trying to figure out what he likes best.
In an interview with The Dallas Morning News, Luka mentioned changing his diet to include more chicken, vegetables, and rice, . He said he chose chicken as his main protein source because ‘he doesn’t like fish’. This allows him to get more protein, vitamins, and fibre into his diet while minimizing carbs and fats to help him lose weight.
He keeps a track of his macronutrient intake and makes sure he’s meeting his daily requirements for carbohydrates, protein, and healthy fats. By limiting processed and sugary foods, he’s able to get the best out of his diet.
Luka Doncic has a pretty average body fat percentage, at around 18%. Though this isn’t the best for an NBA athlete, Luka relies more on his offensive skillset rather than his athleticism. He’s still very fit, having great endurance to deal with the intensity in the NBA.
His usual diet plan includes:
Breakfast
- Scrambled eggs and toast
Snack
- Protein bar and banana
- Almonds and nuts
Lunch
- Grilled chicken
- Brown rice and steamed vegetables
Snack
- Protein shake with berries
Dinner
- Chicken breast with green salad
Workout Plan
Luka Doncic has a very stringent workout plan, in order to maintain his overall health. As an NBA player he needs to have high levels of endurance to play the maximum number of games all season. Having a good workout routine also prevents him from getting injured and allows him to perform at his optimal level.
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He likes focusing on strength training as well as agility drills to increase his explosiveness. During off-season he likes to add muscle to his legs, making him stronger as well as improving his balance.
In a video posted by Overtime, Luka is shown preparing for his first NBA season, doing many different drills to enhance his skills. He does a lot of stretching and conditioning as well as working on his core strength. Working hard and training properly allowed him to win NBA Rookie of the year.
His workout plan usually includes:
Game-day Training
- Warm-up: Light stretching
- Shootaround: (practice game/ shooting drills)
- Cool down: Dynamic stretching
Like many other NBA players, Luka’s game day training is pretty relaxed. He spends most of his day getting mentally prepared, while analysing his opponents and going over some tactical stuff with the rest of his team.
Monday
- Warm-up: Light stretching
- Endurance training: Focus on doing HIIT (mountain climbers, jumping jacks, burpees, etc.)
- Agility training: Side shuffle, dot drills and shuttle runs
- Dribbling drills: 1-on1 dribbling, crossovers, behind-the-back dribbles
- Cool down: Dynamic stretching
Tuesday
- Warm-up: Light stretching
- Strength training: Focus on full body (Squats, weighted sled push, box jumps, etc.)
- Shooting drills: Shooting practice from different areas of the court
- Cool down: Dynamic stretching
Wednesday
- Rest and recovery (light stretching and massage)
Thursday
- Warm-up: Light stretching
- Strength training: Focus on lower body (Deadlifts, Bulgarian squats, lunges etc.)
- Passing drills: Practice passing while moving (practice games)
- Agility training: Side shuffle, dot drills and shuttle runs
- Defensive drills: Focus on tactical play (ball screens and pick-and-rolls)
- Cool down: Dynamic stretching
Friday
- Warm-up: Light stretching
- Endurance training: Focus on doing HIIT (running sprints, suicides, ladders, etc.)
- Shooting drills: Dribble-drive and shoot, shooting off balance, pull-up jumper, spot-up shooting
- Dribbling drills: 1-on1 dribbling, crossovers, behind-the-back dribbles
- Cool down: Dynamic stretching
Saturday
- Warm-up: Light stretching
- Strength training: Focus on full body (Deadlifts, jumping squats, crunches etc.)
- Agility training: Side shuffle, dot drills and shuttle runs
- Passing drills: Practice passing while moving (practice games)
- Defensive drills: Focus on tactical play (ball screens and pick-and-rolls)
- Cool down: Dynamic stretching
Sunday
Rest and recovery (light stretching and massage)
Luka Doncic’s diet and workout plan play a major role in his success as a basketballer. His adaption from the Euro league to the NBA would’ve been much harder if he wasn’t dedicated to his fitness. Staying consistent and focusing on personal needs and goals is important.
He also shares a lot of his training exercises on Instagram.
