Deshaun Watson Workout Routine and Diet Plan

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Derrick Deshaun Watson was born on September 14, 1995, and plays American football for the Houston Texans of the National Football League (NFL). As a college football player at Clemson, he led the team to a national championship in 2016. Watson was selected by the Houston Texans in the first round of the 2017 NFL Draft.

Deshaun Watson

Watson had a promising rookie season cut short by injury, but he led the Texans to consecutive division titles in 2018 and 2019 and led the league in passing yards in 2020. Additionally, he was named to the Pro Bowl in each of his three seasons as Houston's starting quarterback. Among all career completions (minimum 1,500 attempts), he has the highest average performance.In this article, we will study how Deshaun Watson has become quite the player that he is now. He has been constantly working on his body and his physique so that he could remain at the level where he is playing. So in this article, we have detailed about his workout routine and the diet plan that keeps him playing ready!

Deshaun Watson Body Statistics

  • Birth Year: 1995
  • Birth Date: September 14
  • Height: 6 ft 2 in or 188 cm
  • Weight: 98 kg or 216 lbs
Deshaun Watson

Deshaun Watson Awards and Achievements

Career highlights and awardsProfessional

  • 3× Pro Bowl (2018–2020)
  • NFL passing yards leader (2020)
  • PFWA All-Rookie Team (2017)


  • CFP National Champion (2016)
  • CFP National Championship Offensive MVP (2016)
  • Best Male College Athlete ESPY Award (2017)
  • Johnny Unitas Golden Arm Award (2016)
  • 2× Davey O'Brien Award (2015, 2016)
  • 2× Manning Award (2015, 2016)
  • Consensus All-American (2015)
  • 2x ACC Athlete of the Year (2016, 2017)
  • ACC Player of the Year (2015)
  • ACC Offensive Player of the Year (2015)
  • First-team All-ACC (2015)
  • Second-team All-ACC (2016)
  • USA Today High School All-American (2013)

NFL records

  • Highest career completion percentage (67.8%)
  • Most completions with a perfect passer rating (28)

Deshaun Watson Workout Routine

Throughout the offseason, the quarterback has been working hard to keep in top shape so he can help the Texans on the field. He showed off his supreme strength in college at Clemson with 605-pound deadlifts. Since then, Watson has focused on his cardio, flexibility, and injury prevention, while maintaining his strength.

Deshaun Watson

The workout I would pick is anything that involves core strength. Watson says that people do not realize that the core controls and guides the entire body. “Because I perform on the field with advanced training and strength, a strong core is a must. It also helps deflate the risk of injury.”Watson gave an interview to Men's Journal ahead of training camp about his training routine, partnering with Gatorade on the Beat the Heat program, the importance of core strength for football players, and more.

I work out four days a week which includes two hours in the weight room and one hour on the field, so three hours total. Depending on the day, I alternate between lower body, upper body, and core. My favorite of these is probably lower body. I also do a lot of flexibility work and stretching.

That was all about the workout routine that Deshaun Watson follows in his routine. He is also super consistent with his workouts and makes sure to train according to his sport too. In the next section, we will also discuss his diet plan so that we can understand how does he fuels himself so well!

Deshaun Watson Diet Plan

Having been raised in the south, Watson still has a strong craving for fast food and sweet tea, which he has had to cut out of his diet. He now says his diet philosophy is all about convenience and protein.He says he's now having a Just Crack an Egg breakfast bowl in the morning. In the afternoon, he eats a meal with lean protein, some starch, and leafy greens for magnesium. During the day he munches on fruit and granola for a snack. In addition to this, he tries to mimic his lunch for dinner by consuming a high-protein meal rich in omega fatty acids to aid in his recovery.

Deshaun Watson

That was all about the diet plan that Deshaun Watson follows. He is quite consistent with his diet and likes to keep it on the healthier side of the spectrum. He tries to have homemade and protein-rich foods as much as possible so that he could have great muscle development. That is a win-win situation!

Deshaun Watson Fitness Interview

Take us through a Deshaun Watson workout. What’s a session like for you?Each day, I choose one part of the body that I want to focus on. For the lower body, I make sure to keep my knees locked and that I am steady with my hips and core. For the upper body, I am making sure that my shoulders are stable, and I am guiding the weight properly.

Deshaun Watson

How has your training evolved since coming into the NFL?The biggest thing that I have changed is the volume of the weights that I do. I am also focusing on being more consistent with my workouts.You’ve worked with Gatorade on the Beat the Heat program. Why is that important to you?It’s been great working with Gatorade for the Beat the Heat program and giving advice to young athletes about hydration. This program is about staying hydrated, which is important regardless of whether you’re an athlete or not. Hydration lets you participate and perform at a high level. The Gatorade Beat the Heat Program is so important because it teaches athletes about hydration. When it comes to staying hydrated, the earlier we can teach good habits the better. If they learn at an early age what to put in their bodies, the better off they will be later in life.What’s something you do that people might not realize about the way you train for your sport?I do yoga-like moves like stretching and rolling out. I also make time to focus on conditioning by doing planks and swimming.

Deshaun Watson

If you could use only one type of workout to train for football, what would it be?The workout I would choose would be anything involving core. A lot of people do not know that the core guides and controls the whole body. Because I perform on the field with advanced training and strength, a strong core is a must. It also helps deflate the risk of injury.You’ve worked your way back from the same injury in your left knee at Clemson. How did that experience help you to embrace this current rehab regimen?Deshaun Watson: Going through this before has made it a lot easier to not only understand but also appreciate the process. I already knew what had to be done, so it wasn’t hard for me to grasp what I had to do for treatment and recovery this time so that I can come back stronger than I was before.Where or how have you found the motivation for a recovery process that you know can be grueling?The recovery process can be mentally tough, but for me, it’s pretty easy to stay positive because I always have an end goal in sight—I need to get back on the field and perform. The entire Texans organization and its fans have constantly been sending me good wishes and giving me their support, so the grind has been easy.

Deshaun Watson

What does a typical day look like for you during the rehab process?I wake up and eat breakfast before going to the facility for a full day of training. Once I get there, I work directly with my trainer to go over the day’s program, which includes both rehab exercises and isolation exercises that continue to strengthen other parts of my body. After workouts, I head home to eat and focus on recovery.You’ve been rehabbing from a major injury alongside J. J. Watt. How has that affected your own recovery?J.J. is an inspiration, not just for me but also for the entire team. He’s been in the league for a while, and he has a lot of advice and tips he’s willing to share. It’s been great to bounce my questions off of him and to get his honest feedback. Even though it was disappointing to get hurt during my rookie season, it’s been great to have someone like him to push me during the process.

In what ways have you had to alter your diet since the injury?As a rookie, I worked with my agent and the training staff to figure out what diet works for my body naturally. But after I got injured, it was apparent that I needed to follow a more regimented nutrition plan. I now have a strict meal plan that I follow five times a week.

Deshaun Watson

I'm a southern boy raised in Gainesville, Georgia, so it’s natural for me to want fast food and sweet tea, but those are the things I’ve had to cut back on. It’s been hard, but in order to be the best player I can be on the field, I had to limit them or completely cut them out.What’s your diet philosophy like now?For me, it’s about convenience, as well as having enough protein to help build and sustain muscle. I have a partnership with Just Crack an Egg, and since I’m usually trying to rush to the training facility in the mornings, I eat one of their breakfast bowls, which usually keep me full until lunch. For lunch, I aim for a lean protein, some starch, and leafy greens, which are full of magnesium. Between lunch and dinner, I try and snack on fruit and granola. For dinner, I try to mimic lunch, but with a protein that is also high in omega fatty acids, which helps with my recovery.Are you still snacking on gummy worms to the extent you were back in Clemson?Oh, I eat a lot healthier now. In college, we were teenagers, and we really weren’t too concerned with what we ate, as long as we were full and had enough energy to perform. Now, heading into my second season in the NFL, I am definitely more conscious of what I put into my body.On game days, though? My guilty pleasure is still sour gummy worms. I still have to have them.

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