A leaner Luka Dončić is ready to take the NBA by storm this season.
The Los Angeles Lakers superstar guard, who has endured his share of “dad bod” references in recent years, is showing off a chiseled physique on a digital cover of Men’s Health released on July 28.
The 26-year-old Slovenian shared with Men’s Health how a new approach to his diet and workouts has helped him slim down heading into his first full season with the Lakers. He was listed as 6-foot-6 and 230 pounds last season, but appears visibly leaner.
“Just visually, I would say my whole body looks better,” he told the magazine.
Despite being a five-time, first-team All-NBA selection who already led a team to the NBA Finals by the time he was 25, Dončić endured some slights to his conditioning after a stunning trade that sent him from the Dallas Mavericks to the Lakers last season.
After trading Dončić, Mavericks general manager Nico Harrison emphasized the need for a “two-way player” to lead the team, which appeared to be a criticism of Dončić’s defense. Harrison also alluded to the shape of his former star.
“We’ve all seen he’s probably dropped the most points when maybe he’s not in the best conditioning,” Harrison said, according to The Athletic. “So, he can do that, that’s not an issue. When you make a trade like this, you have to really look at it in its totality. We’re thorough, we looked at everything and, again, just felt that it was in the best interest of our team going forward.”
While Dončić did not mention or attribute Harrison’s comments to his weight loss, he has put an emphasis on fortifying his body during the offseason this summer.
It all began in May when Dončić had his fitness assessed. He had his blood, urine and stool analyzed. He underwent MRIs and ultrasounds while other analyses measured how much pressure his feet put into the ground and how his body moved on the court. The results determined his routine for the summer.
Ahead, discover the four health and fitness changes Dončić said he made that transformed his body.
A Gluten-Free Diet High in Protein
Dončić has been eating more than 250 grams of protein per day, which is more than one gram per pound of Dončić’s body weight, according to Men’s Health.
That amount is particularly high for the average person who is not a professional athlete, but Dončić has been working out twice a day, so he needs the extra fuel.
Most Americans actually get plenty of protein in their diets. While protein can help you feel full and provide energy, there are some risks associated with eating too much of it.
The Slovenian superstar gets much of his protein from sugar-free shakes made with low-carb whey protein, as well as eggs and chicken.
Dončić also snacks on nuts to add healthy fats to his diet and eats fruit as dessert for crucial vitamins.
Intermittent Fasting
During the offseason, Dončić fasted six days a week by not eating anything from 8:30 p.m. until noon the following day. He does not fast on Sundays.
As part of his intermittent fasting, he eats all 250 grams of his protein between noon and 8 p.m. The All-Star does a 90-minute workout in the morning before eating anything.
The goal is to “reduce inflammation,” one of his trainers told Men’s Health.
Resistance Band Training
In addition to his long-range shooting, one of Dončić’s main skills is the ability to lose defenders by stopping and starting on a dime.
He has worked on his ability to decelerate this summer by using resistance bands that help him strengthen his ankles, calves and quadriceps. It’s helped prepare his body to land awkwardly without injury.
To bolster his drive and power, he also shot the ball into the basket while a thick resistance band strapped to his waist to pulled him back.
“Not everything is jumping high,” he told Men’s Health. “I think I’m very athletic in other stuff. Balancing, controlling my body, what I do when I stop, slowing down.”
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.
The shock over the trade to the Lakers has given way to determination to help him add to their storied championship history.
“This summer was just a little bit different, you know,” he told Men’s Health. “It kind of motivated me to be even better.”