There are countless reasons why LeBron James is widely regarded as one of the two greatest players in NBA history, and his longevity and continued excellence at age 39 might just be the most impressive of them all.
LeBron James is the all-time leading scorer in the NBA, a four-time league MVP, and a four-time NBA champion. He has been selected to the NBA All-Star Game 20 times and named to the All-NBA First Team on 13 occasions. His accolades are legendary, but perhaps the most astonishing aspect of his career is that, in his 22nd NBA season, he continues to dominate the league as one of its elite players.
How does James manage to stay at the top of his game while others his age are long retired? It all comes down to an extraordinary commitment to health and fitness, highlighted by an intense $1.5 million annual health and wellness routine.
Health coach Ben Smith recently reviewed James’ health regimen, gathering insights from interviews, media reports, and the new Netflix series “Starting 5.” Smith found that LeBron goes above and beyond to maintain his body and enhance his performance, making his 22nd season as remarkable as any other player’s prime.
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Nutrition: The Foundation of LeBron’s Longevity
Smith begins with LeBron’s nutrition plan, which forms the foundation of his physical well-being. James follows a strict, low-sugar diet, aiming to get most of his sugar intake from natural sources like fruits. This helps maintain consistent energy levels and prevent the spikes and crashes that refined sugars can cause. LeBron’s commitment to balanced nutrition is key to keeping his body fueled, his metabolism optimized, and his performance sharp.
Workout Routine: Building Muscular Stamina
James’ workout routine is equally meticulous. Unlike many younger players who might focus on heavy lifting, LeBron prioritizes muscular stamina through high-repetition, low-weight workouts. This approach helps him build endurance and maintain flexibility while also reducing the risk of injury. Smith explains that James incorporates exercises that target multiple muscle groups at once, enhancing both strength and functional movement, which are crucial on the court.
LeBron also incorporates yoga into his fitness regimen, which helps him stay flexible and maintain balance, crucial for avoiding injuries as he continues to play at such a high level. His workouts are not just about strength; they are about balance, stability, and the ability to keep his body in peak condition, game after game.
Recovery: The Key to Staying at the Top
Recovery is a vital component of James’ health plan, and he spares no expense in ensuring his body gets what it needs to bounce back from the physical toll of the NBA season. One of LeBron’s preferred recovery methods is the ice bath, which helps reduce muscle soreness and inflammation. Smith also points out that James uses a hyperbaric chamber—a tool that “delivers pure oxygen at high pressure, forcing more oxygen to dissolve in blood plasma.
This increased oxygen in the bloodstream reaches more tissues and organs, super-charging the body’s healing by providing extra energy for cell repair and reducing inflammation.”
James also employs other advanced recovery techniques, including cryotherapy and the use of Normatec leg compression sleeves, which help increase blood flow and speed up recovery in his lower body after games and workouts. These methods are designed to give him every edge possible to sustain his elite level of play.
The Power of Sleep: LeBron’s Secret Weapon
However, Smith emphasizes that the most significant factor in James’ recovery process is his sleep routine. “Sleep is crucial for LeBron’s recovery. He’s well aware of this and aims for 12 hours of sleep each night,” Smith writes. James understands that sleep is when the body repairs itself, and he takes this aspect of his routine very seriously.
In addition to a full night’s rest, James frequently takes naps throughout the day—whether during flights or between training sessions—to ensure he stays rested and ready.
LeBron has also made changes to his sleeping environment to optimize rest. He keeps his bedroom at a cool temperature—between 68 to 70 degrees—and uses blackout curtains to create complete darkness. He avoids distractions by not having a TV or phone in the room, creating an environment conducive to deep, restorative sleep.
Additional Methods: Keeping His Body in Peak Form
On top of his nutrition, workouts, and sleep regimen, James uses additional recovery and preparation methods to keep his body performing at its peak. These include massage therapy, stretching sessions, and even mental conditioning techniques like meditation and visualization to keep both his body and mind in perfect sync.
LeBron James is, without question, one of the greatest athletes the world has ever seen, but what sets him apart is not just his natural talent. It’s his immense dedication to staying great, his willingness to invest in himself, and his ability to continuously adapt and evolve his routine as he ages.
When you combine that level of commitment with his physical gifts, it’s easy to see why, even at age 39, James remains one of the best basketball players on the planet.
