Russell Westbrook Diet and Workout Program

Russell Westbrook III is an American professional basketball player for the Los Angeles Lakers. Westbrook is a nine-time NBA All-Star and earned the NBA Most Valuable Player Award for the 2016–17 season. 

Additionally, Westbrook has represented the United States national team twice, winning gold medals in the 2010 FIBA World Championship and the 2012 Olympics.

All of this sounds like a fairytale considering Westbrook was a late bloomer. The NBA star entered high school at 5’8″ tall and weighed only 140 pounds. He played point guard and only made the varsity basketball team as a junior. 

Russell Westbrook is no ordinary basketball player. In 2020–21, Westbrook averaged a triple-double for the fourth time in five seasons, and he passed Oscar Robertson for the most career triple-doubles in NBA history. Not only does achieving this feat require a boatload of talent, but also a peak level of fitness.

Thanks to his dialed-in diet and training program, Brooks spends more than 35 minutes on the court on average in a game. It is bad news for his opponents as every minute Russell Westbrook spends on the court, he is taking the game away from them.

Westbrook is one of the most shredded NBA players of all time. The NBA MVP trains for speed, strength, endurance, agility, and explosiveness, making him one of the fastest players on the court. 

“He is the (Mike) Tyson of basketball,” NBA legend Jason Kidd once told ESPN of Westbrook. “When the bell rings, he’s coming for you. Whenever he’s on the floor, he plays at one speed, and that’s fast and hard.”

Russell Westbrook Current Stats 

• Name: Russell Westbrook III
• Height: 6’3″ 
• Weight: 200 pounds 
• Birthday: Nov. 12, 1988 
• Birthplace: Long Beach, California
• Accolades: 
  • NBA Most Valuable Player (2017)
  • 9× NBA All-Star (2011–2013, 2015–2020)
  • 2× NBA All-Star Game MVP (2015, 2016)

Russell Westbrook Diet Program

Westbrook realizes that his diet plan can make all the difference in his performance on the basketball court. He follows a personalized meal and supplement plan to improve his functionality and meet his daily calorie, macro, and micronutrient goals. 

Russell eats a protein-rich food item in every meal as it can help increase muscle mass and strength, lose weight, improve bone health, metabolism, and suppress hunger. (1)(2)

Note: The diet program laid down below is from Westbrook’s off-season. He cuts down on his calorie intake during the season as it can help improve his explosiveness and endurance. 

Diet Principles

Adhering to the following dieting principles make Russell Westbrook one of the most athletic and explosive NBA players of all time:

1. Make the Most of Carbs

Russell Westbrook is very particular about his carb intake. Not only does he focus on consuming high-quality carbs, but he also tries to time his carb intake for optimal results. 

Westbrook consumes carbohydrates three times a day. He eats them for breakfast, pre, and post-workout to facilitate muscle growth, ensure he has enough fuel in the tank for his workouts, and so that he won’t store excess body fat. 

Carbohydrates can be an effective source of energy for workouts, can help recover after a grueling workout, and blunt insulin levels when consumed first thing in the morning. (3)

2. Testosterone Isn’t Reserved For Bodybuilders 

Before you pick up the syringe, hear us out. This is not a call to inject yourself with foreign bodies in hopes of improving your physical performance.

Westbrook takes a very scientific approach to his diet. He is one of the few NBA athletes who monitors and times his carb intake. Additionally, he tracks his natural T-levels to improve his functionality. 

Russell uses a natural testosterone-boosting supplement (with tested ingredients that are legal for NBA players) and combines it late at night with a slow-digesting form of protein (casein) to improve his test levels. 

But why does he take a test-boosting supplement right before hitting the sack, you ask?

Your body produces testosterone late at night, and consuming the T-boosting pills with a slow-digesting protein source can help skyrocket your male hormone production, which in turn can improve your recovery. 

3. Don’t Forget About the Antioxidants  

While most fitness enthusiasts never think beyond macronutrients in their diet program, Westbrook takes a different approach. The NBA MVP supplements with a natural antioxidant to help improve his recovery. 

Russell’s diet is packed with potent antioxidants to help him function at optimal levels. He snacks on Goji berries, drinks green tea, and season his food with turmeric. 

Trivia: Russell Westbrook has a bizarre pre-game ritual. Before every game, Westbrook eats a peanut butter and strawberry jelly sandwich on toasted wheat bread, and it is always cut diagonally. Also, he hates lasagna and avoids shellfish due to an allergy.

Russell Westbrook Diet Plan

The NBA star eats up to six meals a day. Eating small meals throughout the day ensures Westbrook’s metabolism is working at full capacity, and he is getting the required nutrients to function optimally throughout the day. Here is what Russell’s diet looks like:

Breakfast

• 7 Egg Whites
• 1 Whole Egg
• 2 tablespoons Cottage Cheese
• 2 ounces Brown Rice
• A handful of Goji Berries
• 2 powerful all-natural testosterone boosters 

Lunch

• 5 ounces Chicken Breast
• 5 oz. Sweet Potato
• 2 cups veggies
• Teaspoon olive oil 

Post Workout Meal

• 4-6 ounces Ground Turkey
• 2 ounces Brown Rice
• Avocado
• 1 cup Green Beans
• 1 cup Broccoli 

Afternoon Snack

• 1 scoop Whey Protein
• A large handful of raw almonds 

Dinner

• 5 ounces grilled salmon
• 1.5 cups steamed veggies with coconut oil

Late Night

• 5 ounces Cottage Cheese
• 1 scoop Casein
• Ounce Almond Butter a
• Stevia Extract 

Foods to Eat

• Egg Whites
• Eggs
• Cottage Cheese
• Brown Rice
• Avocados
• Olive Oil
• Coconut Oil
• Sweet Potatoes
• Broccoli
• Chicken
• Turkey
• Salmon
• Whey Protein
• Peanut Butter
• Strawberry Jelly
• Nuts
• Stevia
• Meats

Foods To Avoid

• Added Sugar
• Junk Food
• Refined Foods
• Processed Foods 
• Fast Food
• Shellfish
• Lasagna (except when made by wife Nina)

If there is only one thing you could take away from this article, let it be this — when your wife makes a dish, you better eat it, even if you hate its guts. 

Russell Westbrook Training Program

Westbrook follows one of the most elaborate training programs to stay on top of his game. He does not restrict himself to one type of workout. Instead, the NBA star achieves his speed, agility, strength, and explosiveness through a combination of training protocols. 

The NBA All-Star lifts weights and trains one muscle group a day. He also focuses on building core strength to boost his performance on the basketball court. 

“I have fears, but I do not fear anything or anybody on the court.” — Russell Westbrook  

Training Principles 

Russell uses the following training principles to outdo his opponents on the court:

1. Diversity in Training

Westbrook adds diversity to his training with a combination of different workouts. He does a ton of basketball training and drills to improve his on-court skills and lifts weights and does bodyweight HIIT workouts to improve his strength, agility, and explosiveness. 

2. Stretch Out

The NBA All-Star makes it a point to stretch out before every workout as it reduces the chances of an injury. No matter how hard-pressed you are for time, you should never skip a warm-up. A typical warm-up routine should last between 5-10 minutes. 

3. Do Not Exhaust Yourself

Before a game, Westbrook takes an hour-long nap. It helps him de-stress and gives his body enough time to rejuvenate. 

You should sleep anywhere between 7-8 hours every night to ensure your muscles get ample time to recover from your training. 

Westbrook Training Split

Russell Westbrook trains five days a week. His program incorporates explosive, dumbbell, and point guard workouts along with his routine basketball training. 

• Monday: Push and pull exercises (biceps and back muscles)
• Tuesday: Compound exercises, basketball
• Wednesday: Lower body workout (lower body muscles and core), basketball
• Thursday: Rest
• Friday: Rest
• Saturday: Push and pull exercises (biceps and back muscles)
• Sunday: Compound exercises, basketball

Russell Westbrook Training Plan

Russell’s training regimen includes the following workouts:

Westbrook Dumbbell Workout

The dumbbell workout helps the NBA star build strength and a solid core. In his dumbbell workout, he does four different exercises with an average of four sets and eight reps.

• Physioball dumbbell chest press: 4 sets of 6-10 reps
• Single leg dumbbell curl-to-press: 3 sets of 8 reps
• Walking dumbbell push-up to row: 4 sets of 8 reps
• Dumbbell squat jump: 4 sets of 8 reps

Westbrook Explosive Workout

This workout can be credited with helping Russell build his trademark explosiveness. It also helps in improving balance, stability, and stamina. 

• Plate jump: 4 sets of 8-12 reps
• Frog squat jump: 4 sets of 8-15 reps
• Box squat jump: 4 sets of 8-12 reps
• Dumbbell swing threw jump: 3 sets of 6-10 reps
• Standing triple jump: 3 sets of 4-8 reps
• Finger clean: 4 sets of 3-6 reps
• Dumbbell jerk: 4 sets of 8-10 reps
• Ravers: 3 sets of 15-25 reps
• Concentric box jump: 4 sets of 6-10 reps
• Long box jump: 3 sets of 4-8 reps

Westbrook Workout Plan

The NBA star also follows a weight and basketball training routine. It helps him build muscle mass and endurance while improving his basketball skills. 

Monday and Saturday: Push and Pull Exercises, Basketball

• Superset 
  • Weight Plate Push-up: 3 sets of AMRAP (as many reps as possible)
  • Weighted Pull-Up: 3 sets of AMRAP
• Dumbbell Snatch Superset: 3 sets of 12 reps
• Single-arm Cable Row: 3 sets of 12 reps
• Bottoms-up Abdominal: 3 sets of 10 reps

Basketball Training

Note: Basketball Training is done for two hours on each workout day.

• In the Box Dribbling: 2 sets of 2 minutes each
• Bust Out and Retreat Dribbling: 2 sets of 1 minute
• Combo-Move Weak-hand Finish: 1 minute
• Step Back Crossover to Floater Finish: 3 sets of 6 makes
• Ball Screen and Turn the Corner: 2 sets of 5 shots
• Ball Screen and Pull-up Jumper: 2 of 5 shots
• Feeding the Post Passing: 2 sets of 8
• Ball Screen Refusal: 2 sets of 5 shots
• Combo Move Partner Passing: 2 sets of 1 minute
• Stretching: 10 minutes

Tuesday and Sunday: Compound Exercises, Basketball

• Walking Dumbbell Push up-to-row: 4 sets of 8 reps
• Barbell Bench Press: 4 sets of 8 reps
• Barbell Front Squat: 4 sets of 8 reps
• Dumbbell Jerk: 4 sets of 8 reps
• Standing Barbell Row: 4 sets of 8 reps
• Weighted Wide-grip Push-up: 4 sets of 8 reps
• Barbell Power Snatch: 4 sets of 8 reps
• Barbell Shrug: 4 sets of 8 reps

Wednesday: Lower Body Workout, Basketball

• Full Court Sprints (with Weighted Single-leg Rope Jump in-between sets): 5 sets
• Weighted Box Jump: 3 sets of 10 reps
• Stiff Leg Deadlift: 3 sets of 10 reps
• Barbell Sumo Deadlift: 3 sets of 8 reps
• Dumbbell Side Lunges with Explosive Foot Swing: 4 sets of 10 reps
• Single-leg Kettlebell Squat: 4 sets of 10 reps
• Dumbbell Squat Jump: 3 sets of 10 reps
• Standing Triple Jump: 3 sets of 8 reps

Thursday and Friday: Rest

“I’m never satisfied. I’m always trying to get better and learn from my mistakes.” — Russell Westbrook on self-improvement

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Supplements

Westbrook uses the following supplements to function at optimal levels on and off the court:

1. Pre-Workouts
2. Whey Protein
3. Casein Protein
4. Testosterone Booster
5. Multivitamins

Wrapping Up

Being a point guard is one of the most demanding positions, but Westbrook makes it look like a walk in the park. Russell Westbrook is an absolute machine on the basketball court, and his diet and diverse training program have a big role to play in it. 

The NBA MVP’s fitness program might look a little overwhelming at first, but the results will be totally worth it. Also, don’t be surprised if you become a master at triple-doubles while following the program. Best of luck!

References

1. Bosse JD, Dixon BM. Dietary protein to maximize resistance training: a review and examination of protein spread and change theories. J Int Soc Sports Nutr. 2012 Sep 8;9(1):42. doi: 10.1186/1550-2783-9-42. PMID: 22958314; PMCID: PMC3518828.
2. Halton TL, Hu FB. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. J Am Coll Nutr. 2004 Oct;23(5):373-85. doi: 10.1080/07315724.2004.10719381. PMID: 15466943.
3. Kerksick C, Harvey T, Stout J, Campbell B, Wilborn C, Kreider R, Kalman D, Ziegenfuss T, Lopez H, Landis J, Ivy JL, Antonio J. International Society of Sports Nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2008 Oct 3;5:17. doi: 10.1186/1550-2783-5-17. Erratum in: J Int Soc Sports Nutr. 2008;5:18. PMID: 18834505; PMCID: PMC2575187.

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