David Alaba

Football Player at Real Madrid

Unlock the Life of an active Football Legend

What makes David Alaba, the versatile Real Madrid star and Austrian icon, tick? From Vienna’s streets to the Champions League spotlight, his day blends elite athleticism, family devotion, and quiet grit. Explore his routine, uncover his values, and shop the gear that powers one of football’s most adaptable warriors!

Focus on:

Football

Early Riser

Mental Health

Published on:

April 12, 2025

Last Updated:

April 12, 2025

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Morning

Rise Like a Champion: David Alaba’s Morning Routine
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Timeframe: ~6:30–9:00 a.m.
Why It Inspires: Alaba’s mornings are a sacred start—rooted in faith, family, and preparation for the physical demands of football, setting the tone for a day of excellence.
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  • Early Rise with Prayer: Alaba wakes at 6:30 a.m., beginning with a morning prayer, a ritual he swears by as a devout Christian to center himself spiritually and find gratitude before the day’s demands, a practice he’s shared in interviews about his faith.
  • Hydration Kick: Sips Vita Coco Coconut Water—*—to hydrate his body, a natural electrolyte source he enjoys for its clean energy, reflecting his commitment to a healthy lifestyle.
  • Morning Boost: Prepares a quick coffee using an AeroPress Coffee Maker—*—a compact device he might use for a light caffeine kick, opting for a low-acidity blend to align with his clean diet while enjoying the ritual.
  • Light Breakfast: Eats a nutrient-packed meal of oatmeal with berries and a handful of almonds, a breakfast that fuels his body without heaviness, often shared with his wife, Shalimar, and their children, a moment of connection to start the day.
  • Mental Prep: Takes a few minutes to visualize his training, reflecting on his journey from Vienna, where he started at a local club at age 10, to becoming a Champions League winner, a reminder of his dedication to football.
  • Warm-Up: Heads to a home gym—equipped with recovery tools like a massage gun—starting with 15 minutes of dynamic stretching to wake up his muscles, focusing on flexibility given his versatile roles on the pitch.
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Key Insight: Alaba’s mornings are disciplined—prayer and family ground him, while his early commitment to fitness and clean hydration reflects a lifelong dedication to football that began with his youth in Vienna.

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Working habits

Hustle with Purpose: David Alaba’s Workday
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Timeframe: ~9:30 a.m.–2:30 p.m.
Why It Inspires: Alaba’s workday at Real Madrid’s training ground is a masterclass in versatility—blending physical training with tactical growth, while staying connected to his family.
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  • Training at Valdebebas: Arrives at Real Madrid’s training facility by 9:30 a.m., starting with team drills under Carlo Ancelotti’s guidance, focusing on his adaptability as a centre-back, left-back, or midfielder, roles that have made him a key player.
  • Fitness Regimen: Moves to the gym for a 90-minute session, including sprint intervals (to maintain his speed) and strength training—squats and lunges—to support his defensive power, a routine he swears by for his durability.
  • Supplement Support: Takes Optimum Nutrition Micronized Creatine Powder—post-workout, mixing 5 grams into a shake to enhance muscle recovery and performance, a staple for elite athletes like Alaba to support his intense training.
  • Recovery Focus: Uses a hyperbaric chamber post-training to boost recovery, a practice he credits for his ability to stay injury-free, ensuring he’s ready for Real Madrid’s demanding schedule of La Liga and Champions League matches.
  • Family Check-In: Calls Shalimar around noon to check on their children, often planning a family activity for the afternoon, a habit that keeps him grounded amidst his high-pressure career.
  • Lunch Fuel: Eats a protein-rich lunch—grilled salmon, quinoa, and steamed vegetables—at the training ground, a meal that reflects his focus on clean eating, keeping him light yet energized for the afternoon.
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Key Insight: Alaba’s workday is meticulous—his training and recovery, supported by creatine, reflect a dedication to football that’s made him a 14-time Bundesliga winner and two-time Champions League champion, while family check-ins show his commitment to balance.

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Afternoon

Afternoon Ambition: David Alaba’s Peak Hours
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Timeframe: ~2:30–7:00 p.m.
Why It Inspires: Alaba’s afternoons are about growth and connection—honing his craft, giving back, and cherishing family time, all while maintaining his elite performance.
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  • Tactical Work: Reviews game footage with coaches, analyzing opponents’ attacking patterns to perfect his defensive positioning, a skill that’s seen him win 10 consecutive Austrian Footballer of the Year awards.
  • Core and Mobility: Hits his home gym for a 45-minute session of core exercises—planks, Russian twists, and mobility drills—focusing on stability and flexibility, which he credits for his ability to play multiple positions seamlessly.
  • Advanced Recovery: Takes a small dose of Methylene Blue—*—a compound he might use for its potential cognitive and cellular benefits, supporting his recovery and focus, a cutting-edge choice for an athlete of his caliber (used under medical guidance).
  • Community Giving: Often spends time on charitable efforts, like supporting youth football in Austria through his foundation, a value deeply important to him, reflecting his belief in giving back to the community that shaped him.
  • Family Playtime: Spends quality time with his children, playing in their backyard or taking them to a local park in Madrid, a joyful ritual that lets him unwind while bonding, often with Shalimar joining in for a family picnic.
  • Dinner with Love: Cooks a family meal with Shalimar—often a healthy Austrian dish like grilled chicken with root vegetables—using a simple stovetop method, a hands-on process that fosters bonding as they share stories from their day.
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Key Insight: Alaba’s afternoons are purposeful—sharpening his skills with recovery aids like methylene blue, giving back, and prioritizing family show how he balances his football legacy with personal values.

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Evening

Recharge Like a Champion: David Alaba’s Personal Time

Timeframe: ~7:00 p.m.–10:30 p.m.
Why It Inspires: Alaba’s evenings are a sanctuary—recovery, faith, and family time ensure he’s ready to shine again, both on the pitch and at home.

  • Recovery Ritual: Uses cryotherapy in his home setup to reduce inflammation, a practice he swears by to keep his body in peak condition, especially during intense seasons.
  • Family Bonding: Plays a board game with his children, like Candy Land—*—a fun routine that strengthens their bond and lets him share lighthearted moments with his family.
  • Wind-Down with Shalimar: Watches a match replay or a light show on a tablet with Shalimar, cuddling under a Barefoot Dreams Blanket—*—a cozy ritual that keeps their partnership strong.
  • Evening Reflection: Takes a moment to reflect on his faith, often reading a passage from the Bible, a practice that reinforces his spiritual grounding and gratitude.
  • Sleep Prep: Slips into comfortable loungewear, ensuring he gets 7-8 hours of rest by maintaining a consistent sleep schedule, a priority for his performance and recovery.
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Key Insight: Alaba’s evenings are restorative—recovery and family time recharge him, while his faith keeps him humble, a balance that defines his life in Madrid.

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Health & Nutrition

Health & Nutrition: David Alaba’s Power Source
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Why It Inspires: Alaba’s performance is built on a foundation of clean eating, rigorous training, and advanced recovery methods, with family as his emotional fuel.
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  • Restorative Sleep: Prioritizes 7-8 hours of sleep nightly, maintaining a consistent bedtime routine to optimize rest, a non-negotiable for his stamina and recovery, especially during Real Madrid’s demanding schedule.
  • Clean Fuel: Focuses on protein-rich meals—salmon, chicken, quinoa—with minimal processed foods, a lifestyle he swears by for his physique and energy, ensuring he’s always match-ready.
  • Training Intensity: Sprint intervals, strength training, and mobility drills 5-6 days a week, supported by Optimum Nutrition Creatine—to enhance muscle recovery, reflecting his dedication to football that began with his youth in Vienna.
  • Advanced Recovery: Hyperbaric chamber, cryotherapy, and Methylene Blue help him stay injury-free, a testament to his meticulous care for his body, ensuring he can perform at an elite level season after season.
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Key Insight: Alaba’s health is his foundation—nutrition, training, and advanced recovery fuel his trophy-laden career, while family keeps him grounded.

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Key Takeaways

Key Takeaways: What David Alaba Teaches Us
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  • Discipline is Key: Sprint intervals and strength training, supported by Optimum Nutrition Creatine—*—keep him elite, a routine he swears by for his versatility and durability.
  • Recovery Matters: Hyperbaric chambers, cryotherapy, and Methylene Blue—*—ensure he’s always ready, a practice he considers essential for longevity.
  • Faith Guides Him: Morning prayers and evening reflections center him, a ritual he credits for his mental strength and humility.
  • Family is Everything: Time with Shalimar and their children balances his career, a priority that keeps him grounded in Madrid.
  • What’s Really Important to Him: Alaba values his faith above all, using prayer to stay humble despite global fame. He’s deeply committed to his family, seeing Shalimar and his children as his emotional anchor, and he prioritizes giving back to his community in Austria, a reflection of his belief in using his success for good.

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