Aaron Donald's diet: Ex-NFL star's low body fat secrets

Jake Mozarsky

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Inside Aaron Donald's diet: How ex-NFL star maintained absurd body fat percentage image

TL;DR

  • Aaron Donald maintained 10-11% body fat, fueling his 280-pound frame with lean muscle.
  • His diet consisted of 5,000 calories daily, with a 50% carb, 30% fat, 20% protein ratio.
  • Donald consumed large portions of fish, rice, and popcorn, alongside protein smoothies.
  • He demonstrated exceptional strength, bench pressing 500 pounds and squatting up to 1000 pounds.

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Future NFL Hall-of-Famer Aaron Donald eloquently expressed it in a letter penned for the Players' Tribune prior to his retirement ceremony in Pittsburgh:

Will you resist the tempting Wendy's double cheeseburgers? I understand their deliciousness, those small, square patties, reminiscent of the late '90s Wendy's, the Dave Thomas era. They're undeniably tasty, but seriously, man. You're jeopardizing your athletic future before even reaching the fourth grade! Wendy's is making you wear your t-shirt at the public pool, man. They're pushing you into older age groups for Pop Warner, not for your exceptional performance, but because you're constantly falling on and injuring others. 

You might not believe it, but down the road, they'll label you an animal. You'll be recognized as one of football's most dedicated players. Your effort in college will be so intense that they'll have to restrict your practice time. Yes, restrict your practice.

Donald stands out as one of the NFL's all-time greatest defensive tackles, yet his exceptional performance wasn't solely a product of natural talent and raw power; it was meticulously crafted through an incredibly strict diet, engineered to sustain a body consuming 5,000 calories daily.

While most NFL players rely on high-protein, low-carb formulas, Donald — a 280-pound defensive terror with 10% body fat — defied the norm. His philosophy, crafted by his team's dietitians and personal chef, leaned heavily into a surprising ratio: 50% carbohydrates and 30% fats, making his high-volume meals extremely important to his NFL routine.

Here's a look at Donald's eating habits, which fueled his incredible performance as an athlete, dedicated worker, and NFL icon.

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Aaron Donald's body fat percentage

Aaron Donald's physique during his career was extraordinary for a top defensive lineman. Unlike most defensive tackles who typically have 18–25% body fat, Donald consistently performed at a lean 10–11%. He even reportedly dropped below 10% during certain offseasons and mini-camps. This remarkably low body fat, coupled with his substantial playing weight of approximately 280 pounds, indicated that his mass was primarily lean muscle, providing him with an unmatched blend of power and stamina.

Donald's body fat percentage served as more than a mere physical measurement; it was the biological indicator that shaped his dietary approach and governed his daily food intake.

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Aaron Donald's stats

Throughout his NFL tenure, Aaron Donald was consistently recorded at 6-foot-1 and weighed 280 pounds officially.

His stature rendered him somewhat small for a top-tier defensive tackle, a role typically filled by individuals standing 6-foot-4 or more. 

Ultimately, his eating habits reveal the secret to how he sustained such a huge, powerful, yet impressively lean physique, establishing himself as a dominant player in contemporary football.

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Aaron Donald diet details

According to Generation Iron, Aaron Donald "follows a strict diet plan that fuels his intense workouts and helps him recover quickly. His daily caloric intake is approximately 5,000 calories, with a macronutrient breakdown of 50% carbohydrates, 30% fats, and 20% protein."

The plan was laid out by Generation Iron.

  • Breakfast
    • 2 protein smoothies with spinach and kale
    • 5 cups of milk
  • Morning Snack
    • 2 protein smoothies
    • 5 cups of milk
  • Lunch
    • 25 ounces of grilled salmon or lean fish
    • 8 cups of rice
    • 5 cups of popcorn
    • 5 cups of milk
  • Afternoon Snack
    • 2 protein smoothies
    • 5 cups of popcorn
    • 5 cups of milk
  • Dinner
    • 30 ounces of lean fish
    • 7 cups of rice
    • 5 cups of popcorn
    • 5 cups of milk
  • Late-Night Snack
    • 2 protein smoothies
    • 5 cups of popcorn
    • 5 cups of milk

Donald also includes daily supplements in his routine, including whey protein, multivitamins, vitamin D and vitamin B12.

Unlike the typical high-protein NFL diet, Donald's approach leaned heavily on carbohydrates and healthy fats to fuel his relentless activity and recovery. This strategy ensured he had massive reserves of muscle glycogen (from carbs) for explosive, sustained energy, while the higher fat content (from sources like avocado and fish) supported hormone health and joint recovery from his brutal training regimen. 

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Aaron Donald strength

During the 2014 NFL Combine, Donald successfully completed 35 repetitions of 225 pounds on the bench press, a feat that ranked him among the leading athletes at his position, showcasing his exceptional upper-body power and stamina. Post-NFL retirement, Donald continues to dedicate significant time to weight training.

His demanding, all-year-long training schedule, frequently referred to as "insane" or "superhuman-esque,", is crucial for preserving his top-tier power and physical fitness.

Jared Verse, the 2024 NFL Defensive Rookie of the Year, discussed his preseason workout with Donald.

What is Aaron Donald's squat weight? 

Viral social media clips have showcased Donald performing squats with weights ranging from 700 pounds to an impressive 1000 pounds.

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Aaron Donald bench press

Donald has reportedly stated or been credited with being able to bench press 500 pounds.

This peak weight is often mentioned in accounts of his rigorous training sessions, such as when he allegedly surprised wide receiver DK Metcalf by casually stating the 500-pound number. 

Metcalf is also known for his physique and being one of the NFL's strongest players. The bottom line: Aaron Donald is a machine. 

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Contributing Writer