The Real-Life Diet of Giants Defensive Tackle Dexter Lawrence, Who Doesn’t Do Smelling Salts Anymore

Dexter Lawrence, also known as Sexy Dexy, is a mountain of a man. At six-foot-four and well over 300 pounds, he cuts an imposing figure whether he’s on the field or in the weight room. But as the anchor of the New York Giants defense, the defensive tackle has to be cat-like and nimble while also possessing earth-destroying power. That’s a tough space to occupy, and diet plays a big role in getting him to his optimal state on game day.

After three standout years at Clemson University—where he won two national championships and became a 2019 first-round pick by the Giants—Lawrence slimmed down slightly upon going pro. It’s clearly worked out in his favor, as he’s made two All-Pro teams and become a staple of the NFL’s annual Top 100 list, in which players cast their votes for the best players around the league.

When he brings down quarterbacks on Sundays, not only is he helping his team and igniting Giants fans, he’s also helping feed families across America. Campbell’s—which you may have heard, is dropping “soup” from their name—developed the Chunky Sacks Hunger program three years ago, which donates 1,000 meals to Feeding America for every sack recorded in an NFL game. Through four games, Lawrence already has three sacks, making him both a game wrecker for opposing coaches and a devoted humanitarian. In September, he elaborated on things like his pre-game breakfasts, practicing moderation, and how much players lie about their weight.

For Real-Life Diet, GQ talks to athletes, celebrities, and other high performers about their diet, exercise routines, and pursuit of wellness. Keep in mind that what works for them might not necessarily be healthy for you.

GQ: The Giants official roster currently lists you at 340 pounds. Is that accurate?

Dexter Lawrence: Uh, give or take. [laughs]

How much capping goes on there? Do players have a say on what the roster lists them at?

Yeah, they do. They usually take your weight every game, and you got weigh-ins every week. I’ve been heavier. I was 350 maybe in college, somewhere in there. Once you get above 340, there ain’t too many humans up there, so it all kind of runs the same. My growth spurt was in…fourth grade? My feet started growing with age.

So were you like, dunking in middle school?

I could grab rim. That was a big accomplishment.

At your position, you want to be big but not too big. You want to be light on your feet, but not too light. How do you approach that, and find your ideal playing weight?

I do a good job every year of just trying to get in the best shape that I can. I’m a big guy, so I can put on [weight] pretty easily. I try to keep control of it. I diet well—I wouldn’t call it a diet, necessarily. I don’t like that word. But I do a good job of watching what I eat, how much I eat, and getting the right workouts in.

Are you the type of player who has the same pre-game meal every Sunday?

Not necessarily. Sometimes you got a night game and you don’t want to be eating eggs before a night game. But for the most part, yeah, I keep it the same. If it’s a morning game, I eat whatever I eat in the morning. If it’s a night game, I eat whatever I eat at night.

That is shocking! I would starve. I have to eat on game day. If it’s breakfast, I go eggs with some bacon, onions, mushrooms, and spinach. I’ll have some potatoes on the side, some fruit, and a water.

Are you a smoothie guy?

Sometimes, but not necessarily before games.

During the week, are you eating most of your meals at the Giants facility?

Yeah, mostly. We’re here for most of the day. My wife is an executive chef, so she knows how to throw it down in the kitchen. We like to travel the world when we eat. She can go from an Asian curry to a Caribbean jerk. It’s really whatever’s on our mind that day.

As a defensive tackle, what do you think are the most important areas for you in the weight room?

I think all my joints. Everywhere I bend: wrists, elbows, shoulders, knees, ankles. Being able to bend, I think that’s something that a lot of people lack, and having strength in their joints. It’s important to keep your joints strong. Keep those healthy, because once you start losing those…

You need that blend between power and flexibility.

Exactly.

Do you ever compare notes with other people around the league? Like if you feel like an offensive lineman is blocking you well, do you ever ask, “What are you eating? What are you doing in the weight room?”

Yeah. I watch a lot of tape of guys in the offseason and I’ll take notes on them. During training camp, we also see how each other eat, sleep, and go about their daily life, preparing their body for the season.

When did you start taking all of this seriously?

I would say in college, probably my sophomore year of college. Right after freshman year, you start to understand the importance of having a good balance. The energy that different foods bring, the awareness they bring, and the strength that they bring. I’ve been on this train for a long time.

When you say energy, what does that look like? Are you a coffee guy? Are you doing smelling salts before the game?

They got rid of them! I used to like the smelling salts. I’m not too much of a coffee guy. Maybe once every two months.

I didn’t know about the smelling salts thing. Was that the NFL or just the Giants?

I think it’s the Giants. But you can get it on your own, maybe.

What were the foods where you said, “I love you, but I can’t eat you anymore?”

That’s the thing. There’s foods you can have in moderation. You know what I’m saying? I’m not necessarily eating fried chicken three times a week. You can have it maybe as a cheat meal every seven days or something like that. You don’t want to have a bad relationship with food.

Is Campbell’s soup in the rotation?

Yes. I used to, honestly, eat it all the time. It’s something that I grew up on and have a strong relationship with. I’m so happy to be a part of it. We just finished talking about food. I’m a big advocate. I love food.