An MVP's unconventional 'less is more' training strategy — including weights after games

When I get on a call with Breanna Stewart, she tells me she can't wait to go to sleep.

The star forward is coming off a six-game winning streak at the FIBA World Cup in Germany, where she helped Team US win the gold on September 13. She was also named tournament MVP, the first person to earn the award twice in the competition's history, having previously taken the title in 2018.

Within four days, Stewart shrugged off jet lag and flew to Minnesota. Prepping for the upcoming playoffs with the New York Liberty, her focus is all about proper recovery.

"It's kind of crazy to think about," she told me in an interview about her new partnership with Clif Bar. "It's a quick turnaround, but this is part of the job."

After a decade in the WNBA, Stewart has her routine down to a science, from her game-day meals to efficient warm-ups, workouts, and cool-downs to help her perform at her best.

"When I started early on, it was just like 'go run through this wall.' Now it's a little bit more calculated," she said.

Pre-game carb-loading for energy

A typical morning for the WNBA superstar starts with a black coffee while she gets her kids ready to start the day.

Then she heads to the training center at Barclays, where the dining facilities offer plenty of breakfast options, including an omelet bar.

She doesn't track macronutrients or count grams of protein.

"I don't even know where I would start. But I know the things that work really well," she said.

She'll grab a Clif bar or some fruit for a mid-training snack or after a session to keep her energy up.

Later, her protein preference is chicken or salmon with veggies, and more carbs. The night before a game, Stewart said she loads up on pasta. Then, six hours before the tip-off, her go-to meal is always rice to avoid upsetting her digestion.

"It works better for me. I don't want to be as full by game time," she said.

The game day warm-up

Stewart said keeping her pre-game routine consistent helps her stay calm, especially for high-stakes competition.

"I'm thinking about my job and what needs to be done, but I'm not overly stressing about the game because I don't want to be too hot," she said. "I don't want to be too amped or too stressed or too excited too soon until it's game time."

To keep things chill, Stewart said a late-afternoon nap (for up to 90 minutes) is a key part of her prep time, followed by more coffee.

Leading up to game time, just before her on-court warm-up, Stewart does Pilates, which she's practiced since 2018. Her pre-game Pilates always includes a five-minute core circuit to activate the muscles for peak performance and injury prevention.

"Your core is probably one of your most important parts to make sure everything is connected and turned on," she said.

Everyday athletes can also benefit from a good warm-up routine, according to Stewart. Firing up the right muscle groups can prevent injury and help you get the most out of each workout.

"It's really important because you're getting your body ready for what's to come instead of just jumping right into it," she said.

Unwinding with weights and sauna sessions

After the game, Stewart said her job isn't done. She follows up with recovery tactics like cold plunges, and steam room or sauna sessions.

But her first stop after a tense competition is often the weight room: She said lifting helps her decompress and process the game, win or lose.

Stewart said she saves the heavier lifting for the offseason. To train for longevity, she's learned not to overdo it and mixes things up with reformer Pilates and Peloton classes.

"Less is more," she said. "You feel like you're doing good, being out there for a lot longer or working out really long, but in the end, it's not going to help your body in the way that you need."