Diana Taurasi Workout Routine and Diet Plan

Diana Lorena Taurasi, born June 11, 1982, is an American professional basketball player for the Phoenix Mercury in the Women’s National Basketball Association (WNBA). At the 2004 WNBA draft, she was selected by Phoenix as the first overall pick. Taurasi has won the WNBA Rookie of the Year Award (2004), three WNBA championships (2007, 2009, and 2014), one WNBA Most Valuable Player Award (2009), two WNBA Finals MVP Awards (2009 and 2014), four Olympic gold medals, (2004, 2008, 2012, and 2016), five scoring titles (2006, 2008, 2009, 2010, and 2011), and three FIBA World Cups (2010, 2014, and 2018). Despite playing in nine WNBA All-Star games and ten All-WNBA teams, she has never won a WNBA championship. WNBA fans voted her one of the 15 greatest players ever in 2011. Among the most notable achievements of Taurasi’s career are becoming the first player to surpass 9000 points and the WNBA all-time leading scorer.

Diana Taurasi

One of the greatest female basketball players of all time, Taurasi is considered to be the best. She has earned the nickname “White Mamba” after scoring in crucial situations, coined by Kobe Bryant.

Diana Lorena Taurasi is the subject of this article, and we will look at how she beat the odds until the Olympics in 2021. Here in this article, we will go over all that Diana Taurasi did, including her workout routine, diet plan, and supplements that she uses. Other facts about her will be discussed as well. A look ahead is in order.

Diana Taurasi Statistics

  • Birth Year: 1982 (age 39)
  • Birth Date: June 11
  • Height: 6 ft 0 in (1.83 m)
  • Weight: 163 lb (74 kg)
  • Breast: 35”
  • Waist: 25”
  • Hips: 36”
  • Measurements: 35-25-36

Diana Taurasi Awards and Achievements

  • 3× WNBA champion (2007, 2009, 2014)
  • 2× WNBA Finals MVP (2009, 2014)
  • WNBA MVP (2009)
  • 10× WNBA All-Star (2005–2007, 2009, 2011, 2013–2014, 2017–2018, 2021)
  • 10× All-WNBA First Team (2004, 2006–2011, 2013, 2014, 2018)
  • 4× All-WNBA Second Team (2005, 2016, 2017, 2020)
  • WNBA’s Top 15 Players of All Time (2011)
  • WNBA Top 20@20 (2016)
  • WNBA Rookie of the Year (2004)
  • 5× WNBA scoring champion (2006, 2008–2011)
  • WNBA assists leader (2014)
  • 6× WNBA Peak Performer (2006, 2007, 2009–2011, 2014)
  • WNBA all-time scoring leader
  • 4× USA Basketball Female Athlete of the Year (2006, 2010, 2012, 2016)
  • 6× Euroleague champion (2007–2010, 2013, 2016)
  • 7× Russian National League champion (2007, 2008, 2013–2017)
  • 3× Russian Cup winner (2013–2014, 2017)
  • 3× Russian League Player of the Year (2007, 2008, 2009)
  • Turkish National League champion (2011)
  • Turkish Cup winner (2012)
  • 3× NCAA champion (2002–2004)
  • 2× NCAA Tournament MOP (2003, 2004)
  • Wade Trophy (2003)
  • 2× Honda Sports Award (2003, 2004)
  • 2× Naismith Award (2003, 2004)
  • USBWA Women’s National Player of the Year (2003)
  • AP College Player of the Year (2003)
  • 2× Nancy Lieberman Award (2003, 2004)
  • 2× Big East Player of the Year (2003, 2004)
Olympic Games
Gold medal – first place 2004 Athens Team
Gold medal – first place 2008 Beijing Team
Gold medal – first place 2012 London Team
Gold medal – first place 2016 Rio de Janeiro Team
World Championship
Gold medal – first place 2010 Czech Republic
Gold medal – first place 2014 Turkey
Gold medal – first place 2018 Spain
Bronze medal – third place 2006 Brazil

Diana Taurasi

Diana Taurasi Workout Routine

Diana Taurasi’s workouts advocate shooting all the time, no matter where you are. She is a three-time NCAA champion, two-time Olympic gold medalist, and two-time WNBA champion. Her performance in games is the result of the time she spends practicing, shooting. Taking on a difficult task is her favorite part of her job as she is allowed to shine. Taurasi enjoys playing tennis as an alternative to her usual workouts when she is not shooting basketball.

Dee Taurasi is considered by some to be the Kobe of the WNBA, while others see her as unique in the way she plays. When Diana Taurasi is working out, or playing in a real game, she admits that she is always guilty of taking too many jump shots.

Diana Taurasi

When she was photographed for ‘ESPN The Magazine’s Body Issue, Diana Taurasi revealed another side of her. As Taurasi was doing some off-court shooting, she took a few minutes off from her shooting on the court.  Since the event, she has gained more endorsements, and publicity around the event has been positive. One of few female athletes to have her own shoes, she now has several advertisements including Gatorade, Milk industry campaigns, and most recently Dove. For Taurasi, posing for the ESPN Body Issue was an enjoyable experience, and she didn’t have to get into shape for the cover. Though she initially described it as an experience she would like to repeat, she says now she’s likely not going to remember it for a while.  Eventually, Taurasi says, when she is lying on the beach at age 50, she may uncover the magazine and remember what she used to look like when she was young and fit.

That is probably one thing that I have really focused on the most in the last couple of years. As you get a little bit older, and the wear and tear of playing a lot of years, you have to find a way to be on the court and feel good. There has definitely been a change in the flexibility, stability, strength, and different ways of moving the body that strengthens all those little muscles that really help you in the long run.

Diana Taurasi

It is pretty straightforward to get Diana Taurasi to work out, as she will mostly take shots when she works out. The diet of this meat-eating person isn’t too important to her, and she is always willing to try something new. The Diana Taurasi routine looks like this during a typical day:

  • She gets up around 8 AM
  • Drinks coffee and is on the road by 9 AM
  • Taped up and ready to shoot by 9:45
  • Takes over 1000 shots a day
  • One hour of cardio around 1 PM
  • Weight lifting in the afternoon

As Taurasi arrived at training camp, she was in better shape than she has been in her entire career: svelte, healthy, and radiant in a way that is common among those who consume antioxidants regularly. Taurasi was in excellent shape after her 35th lap around the sun, but she didn’t just roll out of bed and saunter into training camp. The work began with taking a break from her overseas matches with Ekaterinburg of Russia to rehabilitate her injuries.

I got back from Russia in January and I really had a big, pretty tough decision not to go back,” said Taurasi. “Ekat — they’re just wonderful, they’re just the best club in the world, and they understood. Physically, I was just beaten up to the point of, if I had played another game I probably wouldn’t have made it.”

Diana Taurasi

Taurasi was also able to have one of the greatest moments of her own life when she was in the United States for the birth of her son, Leo Michael Taurasi-Taylor, on March 1, 2018.

Taurasi remained a stalwart in the gym by going back to basic training in what she calls a difficult process.

Penny is such a wonderful mother, so caring, and little Leo is just growing every single day. It really is just a miracle. When you’re in this position, it just gives you a greater respect for what your parents did for you. –Diana Taurasi, on motherhood

“I tried to get in the best shape possible and that started with rehabbing pretty much from head to toe,” said Taurasi. “A lot of hours in the training room, a lot of hours in the weight room, a lot of hours on the court, trying different things, strengthening my back and different parts of my body that, after 13 years — shoot, well, 25 years — of wear and tear, needed some TLC.”

Even though Diana Taurasi does not have a set workout routine, there are a few moves that she makes sure she is doing in addition to her basketball workout. During some practice sessions, she practices basketball-specific movements and is also exercising to strengthen and condition her body. See what her weekly routine looks like.

Monday and Wednesday Diana Taurasi Workout (Upper body)

  • Neck exercises of 6-10 reps, 1 set
  • Standing shoulder shrug of 6-10 reps, 1 set
  • Incline press of 6-8 reps, 3 sets
  • Incline flat bench press of 8-10 reps, 3 sets
  • Close grip pull up of 8-10 reps, 1 set
  • Machine pullover of 6-10 reps, 1 set
  • Dumbbell lateral raise of 6-10 reps, 2 sets
  • Dumbbell front raise of 6-10 reps, 2 sets
  • Seated cable row of 6-10 reps, 1 set
  • Seated cable scapular retraction of 6-10 reps, 1 set
  • Machine chest press of 6-10 reps, 1 set
  • Incline machine chest press of 10 reps, 1 set
  • Lat pull down of 6-10 reps, 1 set
  • Machine overhead press of 6-10 reps, 1 set
  • Machine row of 6-10 reps, 1 set
  • Machine reverse flye of 8-10 reps, 1 set
  • External rotation of 6-10 reps, 1 set
  • Internal rotation of 6-8 reps, 1 set
  • Triceps press down of 6-8 reps, 1 set
  • Cable curls of 3-4 reps, 2 sets
  • Hand grippe of 3-4 reps, 2 sets
  • Wrist flexion of 6-10 reps, 1 set
  • Wrist extension of 6-8 reps, 1 set

Tuesday and Thursday Diana Taurasi Workout (Lower body)

  • Dead-lift of 6-8 reps, 2 sets
  • Squats of 6-8 reps, 2 sets
  • Romanian deadlift of 6 reps, 2 sets
  • Glute-ham raise of 6-10 reps, 2 sets
  • Leg press of 6-8 reps, 2 sets
  • Leg curl of 6-10 reps, 1 set
  • One leg press of 6-8 reps, 1 set
  • Dumbbell step-up of 3-4 reps, 2 sets
  • Lunges of 6-8 reps, 2 sets
  • Leg curl on an exercise ball of 4-8 reps, 1 set
  • One leg hip extension of 6-10 reps, 1 set
  • The bridge on an exercise ball of 8 reps, 1 set
  • Hip abduction of 6 reps, 1 set
  • Standing calf raise of 6 reps, 1 set
  • Reverse crunches of 8 reps, 2 sets
  • Cable side bend of 8-10 reps, 2 sets

Diana Taurasi

Friday and Saturday Diana Taurasi Workout

  • Cardio exercises like running, sports playing, etc

Sunday

  • Rest day

Take a look below to see the 3 exercises Diana Taurasi likes to add to her daily routine!

Strong legs do not account for the player’s superspeed. On the court, her ability to quickly and effectively use her core makes her so amazing. Diana Taurasi performs these movements as part of her regimen.

  1. Crunch and Punch

Lie on your back with your knees bent and your feet flat, and put your fingers behind your ears. Put your hands across your body, crunch up, and lie down. You have completed 1 rep. Repeat 8 times with your left hand. Let’s finish the round with one set that involves both arms going forward.

  1. Medicine-Ball Throw

Hold your medicine ball to your chest as you stand ten feet from a wall. Stretch your legs straight out in front of you to the left. Come forward to grab the rebound after you chest-pass the ball to the wall. Repeat 8 times, switching feet each time. Next, perform two sets with an overhead throw.

  1. Plank Walkout

Your body should be in line from head to ankles as you begin a pushup. You should stretch your right hand forward to the floor, then lift and place your left hand on top of your right. You need to move your hands back. Do one rep. Now do ten reps. Then repeat what you just did, but now move your left hand, to begin with.

Diana Taurasi’s workout routine can be summed up as follows. Even though she doesn’t have a fixed training plan, Diana Taurasi makes sure she performs well during her workouts. It’s her own self that’s competing with her. Aside from a workout routine, Diana Taurasi gives a few tips on how to better ace the workout routine that she follows.

Diana Taurasi

Diana Taurasi Workout Tips and Tricks

To make sure that Diana Taurasi does her workouts strategically, she follows some workout tips and tricks that help her succeed every time. Her 21-year-old perspective offers some valuable tips for recalibration and still making the most of challenging circumstances. The following is ahead.

  • Be sure to eat plenty of carbohydrates, such as whole-grain pastries, fruit, nuts, and vegetables.
  • Maintain a regular water intake of one gallon per day.
  • Every pound of body weight should be supplemented with 1.5 grams of protein.
  • Keep the saturated fats away from your diet.
  • At least 6 small meals a day should be consumed every few hours.
  • It is healthier to eat more calories than you burn.
  • Exercising should always be done under a trainer’s supervision.
  • As you bench press, continue to build weight after every set. This will build power.
  • Consistently eat healthily while eating like a king.

Diana Taurasi uses a variety of workout tips and tricks in her daily routine to supplement her workout routine. Her great workout streak is complemented by a decent diet because she believes a healthy diet, as well as a rigorous workout routine, will lead to good health. Check out the next section for all the details.

Diana Taurasi

Diana Taurasi Diet Plan

The intensive training and rehabilitation might not have been as effective had Taurasi not settled on an optimal diet plan three years ago designed to provide her body with the best fuel. The plant-based diet found by Taurasi to be most effective in reducing inflammation and promoting more rapid recovery. Additionally, she reported that staying at a healthy weight also benefited her performance.

As Taurasi describes it, she is simply trying to be a little healthier with an entirely vegan diet. She does not use veganism as the answer for everyone. According to Taylor, it has worked well for her and her son, Leo, and so they chose to raise him vegan. Taurasi is pretty much willing to eat anything, though she prefers lentils (yellow and red) and other beans as well as kale.

“You know, there’s still a lot of great options,” Taurasi said. “I’ve been eating pasta and different sandwiches. I mean, you do have to search for a little bit of food but then again [veganism] opens a whole new world into different foods you never thought were possible — like the Impossible Burger!”

It is clear that Diana is dedicated to her game, and this has helped her discover veganism. “You take for granted what you put in your body when you’re young. You feel like you can do anything,” she says in an interview. “As you get older, you get conscious of what you’re eating and how that affects your body. The way you look and feel that’s really helped me”

In 2015, she and her partner moved to an entirely plant-based diet due to health concerns. “I have been vegan for about three years now and I think it is something I have really benefitted from,” she told Women’s Fitness in 2015.  “Just staying away from foods that cause a lot of inflammation, fats, and sugars that everyone knows are obviously a little counterproductive if you eat large amounts of them. So, I have stayed more on a plant-based diet and it has really benefitted me.”

What foods are eaten?

A vegan diet requires consuming raw or minimally cooked whole plant foods that are as natural as possible, which means plant-based, whole foods.

Diana Taurasi

Your diet will consist of nutrient-rich foods, such as:

  • beans
  • seeds
  • leafy greens
  • vegetables
  • fruits
  • hemp
  • cold-pressed oils
  • apple cider vinegar
  • sea vegetables
  • brown rice

What foods are avoided?

You must eliminate all animal products from your diet if you follow the vegan diet, including:

  • meats (beef, pork, lamb, bison, etc.)
  • fish (white fish, salmon, tuna, etc.)
  • seafood and shellfish (shrimp, oysters, calamari, scallops, crab, etc.)
  • eggs, poultry (chicken, turkey, etc.)
  • dairy products (cheese, yogurt, milk, cream, kefir, etc.)

Sandy Brondello, Diana’s coach, recognized that Diana’s transition had occurred. “She had to work to get her body right and it’s showing in her game and has been great for us,” Brondello said. “We’ve put her back to the point guard and she’s not just a great shooter, she’s a great playmaker and does a fantastic job for us doing that.”

Diana Taurasi

Diana Taurasi gives a lot of attention to her self-care and recovery too which she feels is a great part of the activities that she does. The vegan diet has really helped her achieve all those goals. She has clearly changed a lot about her daily lifestyle to be where she is now. She also takes some therapy and makes sure that she is fit before she is in court.

“I think there’s so much more information on diet and recovery and taking care of the body,” said the 36-year-old Taurasi. “In my career, my first couple of years, until now. I changed the way I lived my life — from what I eat to how I rest. Therapy to the staff off the court that makes sure you are fit on the court. I had to change the way I looked at basketball and myself and my career.”

Diana Taurasi

She’s managed to maintain her performance levels at high levels as a result.  Her meal plan has been amended to accommodate this, and so far it has not been problematic. “You know, there’s still a lot of great options,” she says. “I’ve been eating pasta and different sandwiches. I mean, you do have to search for a little bit of food but then again [veganism] opens a whole new world into different foods you never thought were possible — like the Impossible Burger!” Her favorite vegetables are lentils (yellow and red, as well as other beans, as well as kale.

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