To avoid underestimating your intelligence, we will keep this short. Thomas Edward Patrick Brady Jr. was the backup quarterback for his high school JV team when he began his football career. By his junior year, he was starting for the varsity team and attracting all the right kinds of attention from college recruiters.
Brady opted to stick with his sport of passion and ended up playing football for Michigan in 1995 despite opportunities in professional baseball. He broke passing records and led his team to victory at the Citrus Bowl and the Orange Bowl after being promoted from back-up quarterback to starter and team captain.
While it might seem unbelievable now, Brady didn’t get drafted until the sixth round of the 2000 NFL draft by the New England Patriots. He would go on to win six Super Bowls and break more records than we can count during his 20-year career. Tampa Bay Buccaneers quarterback Jameis Winston is currently en route to yet another Super Bowl championship.
The physique of this man shows how much effort would have been necessary to build a body like this. The purpose of this article is to expose Tom Brady’s workout and diet plan as well as the strategies and tips that he shares in many interviews and through social media.
Tom Brady Body Statistics
- Birth Year: 1977
- Birth Date: August 3
- Height: 6 ft 4 in or 193 cm
- Weight: 102 kg or 225 lbs
- Chest: 46 inches
- Waist: 37 inches
Tom Brady Daily Schedule
When Tom Brady was 37 years old, questions were being asked about how long he would be able to play pro football – and he wasn’t happy with the questions. Eventually, he said, “I’ll retire.”. “[But] I don’t plan on sucking for a long time.”
After more than seven years, Tom Brady, who will lead the Tampa Bay Buccaneers against the Kansas City Chiefs on their home field on Sunday evening, will attempt to break his record as the oldest quarterback to win a Super Bowl.
There is no denying Brady is an extraordinary individual, a phenomenon not likely to fade anytime soon in a field where longevity is rare. Because of that, he signed a two-year, $50 million contract with Tampa last March, making it likely he’ll still be playing at 45.
As John Burns, CEO of Brady’s TB12 health and wellness organization, explains, Brady is an obsessive – a man with a plan and the determination (and money) to execute it.
“Tom’s sustained success over the past 20-plus years is a testament to his incredible drive and his meticulous approach to everything he does,” Burns said. “It’s that mindset that allows him to keep going.”
Patrick Mahomes was six years old when Brady won his first of his record six Super Bowls in 2002. George W. Bush was president, Justin Timberlake was still in the band NSYNC, and Justin Timberlake was in band NSYNC.
Nevertheless, nearly two decades after Brady began his career in television, he is still doing what he does best, and he is 43 years old.
The way he does it is as follows.
- 5:30 a.m.: Wake up, drink electrolyte water and smoothie
- 7 a.m.: Breakfast with family
- 8 – 10:30 a.m.: Hit the gym for strengthening and conditioning
- 10 a.m: Beach time
- 11 a.m.: Review game footage
- Noon: Lunch
- 3 -5 p.m.: Team practice or, in the off-season, surf, and workout
- 5-6 p.m.: Post-workout pliability session
- 6 p.m: Dinner with family
- 7 p.m.: Review films, strategy w/ Coach, charity work
- 7:30 p.m.: Family time, including reading to kids
- 8:30 p.m.: Lights out and sleep
That was his daily schedule which you can notice is quite structured. He makes out time for everything so that he could fit in his workouts as well as his diet plan too. In the next section, we would discuss his workout routine.
Tom Brady Workout Routine
There is a rumor that Tom Brady’s trainer Alex Guerrero knows his body better than Gisele Bündchen, the quarterback’s wife. He has described Guerrero as his “body engineer” as well as Brady’s business partner in the TB12 health-and-wellness brand, which includes a chain of fitness centers that they plan to expand across the US.
Several months and even years before the season started, he micromanaged the athlete’s training schedule. Guerrero usually starts the day off with a “deep force” massage session before training. There are only four minutes in this workout but 20 muscle groups are targeted for around 20 seconds each. Brady’s body is prepared for an intense workout beginning with 40 minutes of resistance bands, which make muscles pliable, soft, and resilient.
Since the quarterback is getting older, he exercises less with weights, which could increase the likelihood of a muscle tear. Planks, lunges, squats are now the focus, followed by pliability exercises like crunches with a vibrating roller beneath his back.
After the massage, there will be another one designed to flush out the lactic acid that builds up during exercise, helping the muscles to recover faster.
When he’s playing in the NFL, he’ll work out with his teammates in the afternoon. When he’s off-season, he may go surfing. Additionally, there will be a pliability session before bedtime, to improve muscle recovery.
What is the TB12 Method?
Tom Brady published a #1 best-selling book titled, “The TB12 Method: How to Achieve a Lifetime of Sustained Peak Performance.” A lifestyle brand, fitness regimen, and memoir, it gave readers a glimpse behind the proverbial curtain.
In addition to being fundamental to Brady’s overall performance, the TB12 diet and workout program is also an opportunity for him to promote nutritional products. Lastly, did we mention he is estimated to have a net worth of US$200 million? Anyway, let’s get back on track. Let’s start working out and eating right!
Tom Brady stays in top physical shape with the help of personal trainer Alex Guerrero. He has been known to use the TB12 workout at a private training facility in the Bahamas during the off-season. He typically works out four to five days a week and makes time to exercise his brain.
Throughout the off-season, Brady swears by Guerrero’s training methods and his program itself: “I am a client who lives by the teachings.” Here is a look at Brady’s off-season workout routine, as reported in Men’s Health in 2019:
- Get up at 5:30 a.m.
- Guerrero’s four-minute pre-workout massage (also known as the “deep force” treatment), which targets 20 different muscle groups for approximately 20 seconds each
- Workout with a resistance band for 40 minutes
- Squats, lunges, planks, and shoulder exercises are included in movement drills.
- Increase blood flow, clear lactic acid, and encourage faster recovery with a post-workout massage
- 15 minutes of online brain exercises by Posit Science BrainHQ to improve visual precision and cognitive function
“You may have noticed that Brady prefers resistance band training to regular weight training. It is important to maintain a balance between speed, agility, and core stability. Heavier weights can lead to more tear-prone muscle fibers than resistance bands. It’s not possible to do weighted squats one day and then expect to be fast and nimble the next,” Guerrero said.
Tom Brady’s workouts become more intense and more complicated during the playing season. Brady and Guerrero utilize a nine-exercise program to increase strength, skill, recovery, and conditioning. Resistance bands are an essential component of the program. Below are some tips from the TB12 workout:
- Exercises should be performed in a biomechanically neutral position (knees over feet, hips over knees, shoulders over hips, etc.) to optimize the form and activation of the core
- In each overall workout, use three different types of resistance bands: handle bands, long-looped bands, and short-looped bands
- Exercise should be stopped when a muscle group is exhausted or close to it
- High-intensity resistance band workouts combine strength training with cardio
- Production of ground forces should be emphasized
Then we have TB12 workouts, which are outlined below:
- warm-up: pliability session with a TB12 Vibrating Pliability Roller or Sphere to prep the muscles and nervous system for an optimal workout
- warm-up: attach resistance bands over the shoulders so that they form an “X” on the chest, then run in place until you feel warmed up
- exercise #1: banded standing row
- exercise #2: banded push-up
- exercise #3: banded core rotations
- exercise #4: deadlift
- exercise #5: bicep curl
- exercise #6: banded tricep extension
- exercise #7: deceleration lunges
- exercise #8: banded shoulder press
- exercise #9: X-band squat
- post-workout: pliability session with a TB12 Vibrating Pliability Roller or Sphere to enhance recovery and stimulate the nervous system
Warm-up — part one:
Preparation for the workout by rolling the nervous system and muscles with the TB12 Vibrating Pliability Roller or Sphere
Warm-up — part two:
Running in place until warmed up after attaching resistance bands around your shoulders so they form an “X” on your chest
Resistance band training:
- Bow and arrow pull — 1–2 sets, 8–10 reps
- Circle crunch — 2 sets, 10 reps
- Resist-a-chop or loop squats — 1–2 sets, 10 reps
- Back zip — 1–2 sets, 15 reps
Lunges, squats, planks, and shoulder exercises
Flexibility training / Post-workout:
- Foam rolling — pliability session with a TB12 Vibrating Pliability Roller or Sphere to enhance recovery and stimulate the nervous system. Exercise your quadriceps, calf muscles, hamstrings, back, and hips
- Deep massage
- Online brain exercises for mindfulness, attention span, and visual and auditory processing
Weekly Training Routine
Brady practices HIIT to achieve maximum results. During his weekly workout, he focuses on both his upper and lower bodies.
Upper Body Workout
Brady typically performs 2–3 circuits, with a 15-second rest in between each exercise and a one-minute rest in between each circuit.
- Dumbbell chest press — 10–12 reps
- Dumbbell fly — 10–12 reps
- Overhead shoulder press — 10–12 reps
- Dumbbell curl — 10–12 reps
- Lateral dumbbell raise — 10–12 reps
- Cable press-down — 10–12 reps
- Triceps extension — 10–12 reps
- Turkish get-up — 10–15 reps
- Crunch — 10–15 reps
- Reverse crunch — 10–15 reps
- Medicine ball push-up — 12 reps
- Stability ball crunch — 12 reps
- Stability ball climber — 12 reps for each leg
- Plank — 30 seconds
Following this, Brady will use a cardio machine for HIIT training.
Lower Body Workout
Tom Brady rests 15 seconds between each exercise and one minute between circuits while doing two to three circuits.
- Wide dumbbell squat — 10–12 reps
- Forward lunge — 10–12 reps
- Side lunge with a twist — 10–12 reps
- Skater lunge — 10–12 reps
- Stability ball leg curl — 10–12 reps
- Cable lat pull-down — 10–12 reps
- Dumbbell row — 10–12 reps
- Dumbbell biceps curl — 10–12 reps
- Close grip biceps curl — 10–12 reps
- Crunch — 10–15 reps
- Reverse crunch — 10–15 reps
- Mountain climber — 30 seconds
Brady then performs quarterback drills or cardiovascular exercises.
Tom Brady alternates between these two workouts and increases the intensity by changing the plane of motion, such as working on a decline or stability ball, rather than on a flat bench.
BANDED STANDING ROW
Your back muscles and your arms will benefit greatly from this exercise. Repeat until you are exhausted. You will probably get a lot of reps out of this workout, which is great since you are aiming for endurance energy burn.
- Wrap your bands around a pole or anything you have at home or at the gym that you can stand up next to with your arms at your sides.
- While approaching the belly button area, separate your hands a bit as you pull the bands towards you
- Stop when you reach your belly button and pause for a moment
- Then slowly return to your starting position and repeat
Push-ups are everyone’s favorite. They are full-body exercise that pushes your body to its limits and scale with your fitness level. You’ll never grow out of push-ups, and adding a resistance band to them is an awesome way to challenge yourself even further without needing any additional equipment.
- Spread the resistance bands over your back, holding them in each hand. Your body should feel a downward push from the bands.
- Put your hands directly underneath your body, about shoulder-width apart
- Reduce your body’s height slowly
- Make sure you aren’t allowing the resistance bands to slip out of place while you are doing this exercise by pressing your body back up towards your starting position
BANDED CORE ROTATIONS
Rotations with resistance bands are an exercise that can only be done with a resistance band. Taking advantage of the unique features of resistance bands, this is a creative exercise you can do virtually anywhere. You can take it on a road trip or to the gym.
- Your resistance band should be looped around a vertical pole that’s strong enough to support the rotation power of your abs
- Put one arm straight out in front of you while you grasp the resistance band’s end
- Put your other hand, palm outward, straight out in front of you, and brace it on the resistance band
- Your upper body should be slowly and deliberately twisted away from the resistance band
- Return to your starting position and repeat until you fail
- Repeat on the other side, mirroring your arms
When performed with a hook grip, deadlifts are widely considered to be the ultimate full-body workout. Tom Brady’s workout is all about strengthening your body while staying limber. Deadlifts are one of the best exercises for this purpose. By bending your waist and engaging your legs, you will be increasing the strength of your joints and your body as a whole.
- As you stand by your barbell, place the bar right above your mid-foot
- To begin, grab the bar and bend at the waist while keeping your legs straight
- After you have a good grip on the bar, bend at the knees and drop into a sort of squatting position until your shins are touching the bar
- Make sure your back is straight, your chest is lifted, and your body is ready to lift your weights off the ground.
- Lift your weights off the ground by driving your legs, keeping your back flat, and continuing lifting until your back is straight
- Hold for a second, then lower your weights to the ground, then repeat
BANDED BICEP CURL
A simple way to work your biceps without using weight is to do bicep curls without weight. This exercise is ideal for people who do not have a lot of space, or for people like Tom Brady who need to increase their endurance (important if they wish to become the best quarterback in the world) without having to build bulky muscles.
- Grasp your band in each hand with your palms facing up, standing upright with your feet underneath you
- Pull your resistance bands up until your forearms meet your biceps while keeping your arms by your sides
- As you lower your arms, repeat until you are unable to do so.
You’ll strengthen your lower back by doing squats as well as your lower body. You should incorporate some squats into your daily routine if you spend a lot of time sitting. After you’ve been doing squats for a while, adding a band in will help you increase your resistance even further. You can also cross the resistance bands to make it even more challenging.
- Get into your resistance bands, cross them in front of you, and slip them over your upper arms, grabbing them with your hands to increase tension
- Maintain a shoulder-width distance between your feet
- Keep your back straight while lowering your body toward the ground
- Your upper body should return to its starting position
- Repetition until failure
Brady has also worked with a life coach in the past and practices transcendental meditation to become emotionally stable and spiritually nourished.
Also, he’s had neuro scans so that he can better understand how his brain processes information and create strategies to improve it.
Apps such as BrainHQ help Brady exercise his brain. Brady has used the app to sharpen his reactions even though it was designed to help those with mental impairments such as cognitive damage or memory loss. He plays approximately two dozen brain games each day.
“Tom explained it like this,” said Henry Mahncke, CEO of the app’s creators, Posit Science. “When he gets the [ball], he remembers the play, then he has to scan the field, locate the receivers, figure out which ones are on their routes and which are open, and make the pass. All in about three seconds.”
Sleep is Brady’s favorite activity. When he played in his first Super Bowl in 2002, he even took a nap in the locker room only to wake up 12 minutes before the game started.
He goes to sleep at 8:30 every night and wakes at 5:30 in the morning. However, everything needs to be perfect. It seems Brady’s obsession with sleep extends to everything from sleeping on a diamond memory foam mattress to setting the bedroom thermostat to between 60 and 65 degrees and shutting down all digital distractions at least 30 minutes before retiring to bed.
Then there are his magical pajamas – bioceramic-infused sleepwear made by Under Armour to boost energy, promote recovery, and improve performance. It’s also possible to sleep like Tom, but you’ll need to shell out nearly $200 for a complete bedroom set.
This was all about his workout routine, which is quite challenging and keeps him on his toes. In addition to being a very active player on the field, he is always prepared for the next game. The workout routine he uses is designed so that it covers the training sessions he performs for his specific sport. In the next section, we will talk about some of the tips he gives out.
Tom Brady Workout Tips and Tricks
In his workout program, Tom Brady uses long looped bands, resistance bands, short looped bands, foam rollers, vibrating devices, and massage balls instead of weights. Tom Brady, however, uses his mind as his most unique workout machine. Thus, in this section, we will discuss some of the tips and tricks that he uses.
A top NFL player plays more than two dozen brain games to keep his mind sharp and focused for better athletic performance and muscle recovery. Moreover, many athletes use foam rollers to stretch occasionally, but Tom Brady uses rollers and massages daily.
- Whenever a muscle is exhausted and nearing failure, stop the exercise and rest.
- By using high-intensity resistance bands, you can build both cardio and strength. Guerrero says that if you do a twenty-minute, high-intensity workout with resistance bands, you don’t need much cardio before or after.
- Exercises should be performed from a neutral biomechanical position (knees over feet, hips over knees, shoulders over hips, etc.) to optimize form and activate the core.
- You should never compromise on the form. The exercise should be stopped, rested, then repeated if you feel your form has deteriorated.
- Emphasize ground force production, or the ability to transfer energy from the ground through your body and into the function you are asking it to perform.
- Use three types of resistance bands during each workout – handle bands, long-looped bands, and short-looped bands.
That was all about the workout tips that Tom Brady adhered to when he is working out so that he could get the maximum benefits out of it. In the next section, we will discuss the diet plan that he needs in his daily life to keep him energetic and fit for the long run.
Tom Brady Diet Plan
Brady’s spartan diet undoubtedly played some role in extending his athletic career, but some of his teammates thought it was unappetizing, as one put it, “that birdseed s–t.”
It’s off the table to consume caffeine. White flour, white sugar, dairy products, and anything containing gluten is also off the table. He avoids vegetables that cause inflammation, such as tomatoes, eggplants, peppers, and mushrooms. Only organic food should be eaten. Brady drinks “a couple of hundred ounces” of water each day, usually supplemented with electrolytes. (He sells these products on his TB12 site, along with nutritional supplements.)
From 2013 to 2016, Allen Campbell served as Brady’s personal chef and helped him create the “TB12 Nutrition Manual,” released in 2017. During this time of year, “we serve dark leafy greens, some grass-fed animal protein, as well as legumes and whole grains.”
That’s not what Brady will eat before the Super Bowl. The meals he eats on game days are even simpler: a smoothie and a sandwich with almond butter and jelly.
It’s a world away from his rookie season in 2000 when Brady’s pregame snack was nachos and his lunch was ham-and-cheese subs with onion rings and orange soda.
Has he ever cheated on his diet since then?
“If I’m craving bacon, I have a piece,” he told Men’s Health last year. The same goes for pizza. “What’s changed as I’ve gotten older is now if I want pizza, I want the best pizza,” Brady added. “I don’t eat a slice that tastes like shit and then wonder, ‘Why am I eating s–t pizza?’”
Tom Campbell often mentions his love of good burgers and dark chocolate to The Post. It has been reported that the quarterback is a fan of Unreal Chocolate, a brand of vegan, gluten-free, low-sugar candy.
The Brady diet is 80/20 (plant-based and animal-based). Even his favorite ice cream is plant-based, made with avocado and cacao so it tastes like chocolate.
Tom Brady, with a height of 6’4″ and a weight of 225 pounds, maintains a relatively lean physique in 2020. However, his body was lanky and awkward when he was drafted to play in the NFL. He fine-tuned his figure with considerable success over the course of many years. Indeed, many believe he has never looked better than he does right now. It goes without saying that a dedicated training program is important, but so is a pretty meticulous diet plan.
What is the vegan diet, Tom Brady? We asked earlier. Although you may still be surprised by the TB12 diet, the answer is no. While incorporating a variety of influences, it focuses primarily on whole foods while retaining a highly disciplined approach. Practiced regularly, it reportedly boosts energy, reduces inflammation, prevents injuries, and boosts performance.
While some may say the proof is in the pudding (the pudding, in this case, being Tom Brady’s body), others assert that the TB12 diet isn’t backed by science. The diet will also be argued as being way too restrictive to maintain for an extended period of time. Brady himself might respond, “Cheat meals are for cheating.”
Despite the criticisms, Tom Brady’s diet plan seems to work for him and it may very well work for you, too. The basics of the program are as follows:
- As much as possible, consume organic, locally grown, seasonal, whole foods
- Avoid processed foods, sugars, artificial sweeteners, trans fats, caffeine, monosodium glutamate (MSG), alcohol, iodized salt, nightshade vegetables, most oils, and most foods containing soy, GMOs, or gluten.
- Combining fruit with other foods is not a good idea
- Don’t combine high-protein foods (such as meat, fish, and poultry) with carb-heavy foods (such as brown rice, bread, and pasta).
- Drink half the amount of water your body weight per day, but do not drink water right before or right after meals
- Avoid eating within three hours of going to sleep and time your meals accordingly
Though only slightly, Brady seems to have loosened his stance on his diet recently. This is what Brady typically eats in a day, according to Men’s Health:
- Pre-workout: Berry-and-banana smoothie
- Breakfast: Avocado and eggs
- Lunch: Salad with nuts and fish
- Snack: Hummus, guacamole, or mixed nuts
- Dinner: Roasted vegetables and chicken
It is clear Tom Brady’s diet requires that you pay very close attention to what you put into your body. It may even seem so restrictive that you wonder what foods remain. Brady was kind enough to share an example of his average off-season meal plan back in 2019. It looked something like this:
- Get up at 5:30 AM and drink a smoothie of berries and bananas
- Eggs and avocado for breakfast after a workout
- Lunch of salad and fish with nuts
- Have snacks throughout the day such as hummus, guacamole, and mixed nuts
- Veggies and chicken roasted in the oven for dinner
Brady also told Men’s Health that he doesn’t shy away from cheating sometimes. “If I’m craving bacon, I have a piece. Same with pizza,” he said. Nonetheless, if you want to lose weight Tom Brady-style, you will have to make some sacrifices.
“The regimen I follow is a mix of Eastern and Western philosophies,” Brady wrote. “Some of these principles have been around for thousands of years. My nutritional regimen may seem restrictive to some people, but to me, it feels unnatural to eat any other way.”
His Diet Includes Lots Of:
- Fresh vegetables
- Wild salmon
- Grass-fed beef
- Fruit (pineapple, watermelon, raspberries, and nectarines)
- Whole grains (quinoa, millet, brown rice)
- Protein shakes
Brady Avoids Consuming:
- White sugar
- White flour
- Nightshade vegetables (tomatoes, peppers, eggplant)
- Iodized salt
- Processed foods
- Artificial ingredients
Many people have conditioned their bodies to eat white foods like French fries and potato chips that don’t exist in nature. Except that Brady, in an exclusive interview with Men’s Health, explained that his diet isn’t as strict as it seems. Although “unfamiliar” to some, it isn’t restrictive enough to prevent him from having anything he wants.
Now that we know what Tom Brady eats, what exactly does he eat?
Lots of fruit, lots of recovery fluids, and just the right amount of pizza.
Brady eats mostly organic, local, and plant-based foods with little to no highly processed foods. His morning routine starts with 20 ounces of “water with electrolytes,” followed by a fruit smoothie, and after working out, more water and a protein shake. Lunch usually consists of fish and vegetables for him. The afternoon snack consists of fruits, protein bars, and protein shakes, while dinner consists of vegetables and sometimes soup broth.
Brady is more notable for what he doesn’t eat than what he does. He avoids alcohol, as well as gluten-containing bread and pasta, breakfast cereal, corn, dairy, foods that contain GMOs, high-fructose corn syrup, trans fats, sugar, artificial sweeteners, soy, fruit juice, grain-based foods, jams and jellies, most cooking oils, frozen dinners, salty snacks, sugary snacks, sweetened drinks, white potatoes, and prepackaged condiments like ketchup and soy sauce.
There are more restrictions and preferences to consider. Allen Campbell, Brady’s personal chef, described exactly what the football star’s food preferences and no-nos are to the Boston Globe in 2016:
No white sugar. No white flour. No MSG. I’ll use raw olive oil, but I never cook with olive oil. I only cook with coconut oil. Fats like canola oil turn into trans fats. … I use Himalayan pink salt as the sodium. I never use iodized salt. … What else? No coffee. No caffeine. No fungus. No dairy.
It’s even forbidden to eat certain vegetables and fruits. Unlike peppers, tomatoes, and eggplants, Brady does not eat nightshade vegetables.
Among his food restrictions is the fact that he vilifies tomatoes due to his anti-inflammatory diet, which consists mostly of “alkaline” foods.
According to Brady, his success as an athlete is due to an anti-inflammatory diet:
Some younger players don’t give too much thought to nutrition. They think they can eat anything they want, and their bodies will burn off the damage. The problem is that by eating inflammatory foods, they’re eating things that create inflammation on top of the weight lifting they’ve done on top of the football game they just played on Sunday. That’s an inflammation response time three. As I said, if I know my body will experience inflammation every Sunday during the season, the last thing I want to do is stack on more inflammation on top of it — not if I want to feel great every time I take the field.
Choosing alkaline foods for about 80 percent of his daily calories “helps the body thrive, whereas eating too many acidifying foods leads to a condition called acidosis, which makes us more prone to infections, colds, flu, low energy, fatigue, sore muscles, joint pain, hip fractures, bone spurs, poor concentration, and mood swings.”
It is a very straightforward diet plan by Tom Brady and he doesn’t reveal too much about it. As much as possible, he consumes healthy and nutritious meals so that he can feel energetic and prepared for his sports! This concludes the article about his fitness routine. Moving on to the diet tips that he gives out.
Tom Brady Diet Tips
In this section, we will discuss the diet tip that Tom Brady adheres to. He makes sure to stick to them so that he could get the maximum benefit out of his diet when it comes to strength, power, and recovering from injuries. So take a look!
A staggering amount of liquid is consumed by Tom Brady.
Brady’s first move when he wakes up in the morning is to grab a 20-ounce glass of electrolyte-infused water. Then he sips a smoothie, which is typically made with blueberries, bananas, nuts, and seeds. Nothing out of the ordinary.
Following his 8 a.m. exercise, he drinks more electrolyte-infused water, followed by a post-workout protein shake.
Brady drinks anywhere from 12 to 25 glasses of water a day, which is probably enough to fill the fish tank you always wanted as a child.
The 25 glasses of water Brady drinks makes sense, however, because he trains harder than the average person.
Tom Brady is known for being extremely picky when it comes to what he eats.
Brady’s 2017 book explains that he is focused on eating “alkalizing” foods, or foods that reduce inflammation in the body. During lunch, Brady would eat fish and vegetables, and his chef revealed that 80 percent of the Brady household’s diet consists of vegetables.
Brady says, however, that he now gives himself some breathing room when it comes to his diet. “I have a friend who freaks out if it’s not the most organic this or that, and I’m like, ‘That stress is going to harm you way more than eating that chip is,'” he explained.
The player does favor routine, though: smoothies with berries and bananas pre-workout; avocado and eggs for breakfast; salads with nuts and fish for lunch; hummus, guacamole, or mixed nuts for snacks; and roasted vegetables and chicken for dinner.
In his gym and fridge tour, Brady pointed out a fridge full of fruits such as grapes, blueberries, apples, pears, bananas, and veggies such as cucumbers, kale, and spinach. TB12 electrolytes are his favorite addition to water, and recovery fluid is his favorite.
His gameday meals are simple: a protein smoothie and almond butter and jelly sandwiches.
Cheat meals are nothing to Tom Brady.
Brady doesn’t mind treating himself, but if he did, it would have to be worth it.
“If I’m craving bacon, I have a piece. Same with pizza. You should never restrict what you really want. We’re humans, here for one life,” the quarterback told Men’s Health. “What’s changed as I’ve gotten older is now if I want pizza, I want the best pizza. I don’t eat a slice that tastes like shit and then wonder, ‘Why am I eating shit pizza?'”
Picky behavior pays off
Tom Brady cuts out a lot of different foods on his diet. It’s probably the hardest part of the diet to determine whether it actually makes any difference, but Brady’s results are hard to dispute. You should avoid processed foods, added sugars, and artificial sweeteners to avoid some of the omissions.
During this diet and routine, you should make sure that everything you put into your body is natural and full of useful nutrients. Additions like artificial sweeteners and sugar won’t be enough. You’ll have to cut alcohol out of your diet as well.
This is a huge source of glucose that you aren’t going to be able to use very well. You drink beer as if you were drinking white bread. In addition to Tom Brady, there are a few more unusual names on his restricted list. Coffee, monosodium glutamate, iodized salt, dairy products, nightshade vegetables, and most foods containing soy, GMOs, or gluten have been banned from his diet.
There is evidence on either side of the argument for or against adding these things to your diet. Salt, for example, is about the same as MSG, but some folks swear up and down that it gives them a headache. Research shows that MSG can have a similar effect, but you have to take three times as much as the daily recommended amount to reach that level.
However, MSG makes things taste incredible, so if you’re trying to lose weight, you might as well remove it from your diet so you won’t feel tempted to overindulge.
Reduce the Use of Combos
Brady’s meals are carefully designed to keep the high-protein portion separate from the high-carb portion. The purpose of this is to keep your body from simply stockpiling all of the nutrients you’re taking in throughout the day, while also allowing you to eat enough for each meal.
The natural sugar content of fruits is fairly high. If you’re looking for the best time of day to sneak in your fruits, make sure they aren’t combined with other meals. As a glucose booster, they’re ideal right before your workout or right after when you’re trying to maintain your energy after an intense session.
Make sure you drink plenty of water
Water should be your number one priority. Most of Tom Brady’s diet consists of drinking water. If we say to drink a lot of water, then we mean a lot. In Tom Brady’s book, he claims to drink about half the weight of his body in water every day.
During your workouts, water keeps your body hydrated, and it keeps your digestion as efficient as possible. The caveat comes from Brady, who says you should not drink water during or just before meals.
In your stomach, you should be saving space for your food. Because this diet and workout routine is so intense, you should ensure you’re getting enough protein and carbohydrates. The body needs fuel, and you should take every opportunity to make sure it is filled to the brim.
Please Remember Your Bedtime
There’s a reason Tom Brady swears by this diet tip when you get down to the nitty-gritty mechanics of it. This diet tip is what’s going to make or break a Tom Brady devotee. If you plan on eating dinner within three hours before bedtime, make sure you don’t do it.
While you’re sleeping, your body won’t burn as much energy as usual. In order to follow Tom Brady’s diet, you need to make sure that you’re only adding energy that you will be able to use later.
It is important not to eat too close to bedtime if you want to prevent your body from storing fat from unused glucose. It’s going to be much easier to achieve a desirable physique when you’re battling less fat.
There is nothing truly off-limits
There is no doubt that you are what you eat, but that doesn’t mean you have to totally ban everything that isn’t a perfectly clean piece of freshly grown fruit. Once or twice a week, you can indulge in some of your favorite activities.
The key is not to completely ban all fat and grease from your diet, but to be wise about how often you’re deviating from your diet. This way, you can still eat whatever you like every now and then.
Keeping your body healthy and eating well involves making carefully considered choices about what you eat and how often and how intensively you exercise. Don’t torture yourself in the name of fitness. It’s hard work, but it shouldn’t feel like hell the entire time.
That was all bout the diet tips that Tom Brady follows. In the next section, we would discuss the nutrition and supplements that he takes to make up for his macros. He has quite an intensive schedule and so, supplements are quite necessary!
Tom Brady Nutrition and Supplements
In addition to electrolytes, multivitamins, and protein shakes, Tom Brady’s workout regime consists of an electrolyte drink, a multivitamin, and a protein shake.
Electrolytes are essential for hydration before, during, and after exercise.
Maintaining a body’s full function, retaining fluid during exercise, and lubricating joints are essential to the function of these organisms. Moreover, multivitamins protect the body from oxidative stress and assist in the synthesis and repair of new muscle tissue