With 277 game wins, seven Super Bowl victories, and five MVP achievements, it’s safe to say that Tom Brady is not only one of the best football players in history, but is also the epitome of athleticism and physical health. This is exactly why so many people are fascinated by his workout routines and daily diet.
Fortunately, there are plenty of ways to learn from Brady and the professionals that have helped him get to where he is today. In 2015, Tom Brady started the TB12 Foundation, which helps athletes prevent injury and build strength with the goal of extending their time on the field or court in a safe, healthy way.
To help people reach their health goals, TB12 recently released a list of habits that Brady and his team swear by. In this article, we are sticking to the food-related points mentioned, but some of the non-food-related habits include things like keeping a positive mindset, moving at least 30 to 60 minutes every day, and getting at least eight hours of sleep every night.
Staying hydrated and drinking plenty of water is one of the pillars to Brady’s health. For those of us pursuing a healthier lifestyle, the coaches at TB12 suggest drinking at least half of your body weight in fluid ounces of water every day.
According to TB12, when Tom Brady wakes up and before he does anything else, he’s already focusing on getting plenty of nutrients and rehydrating after a long night’s sleep.
“I wake up and drink 20 ounces of water with electrolytes,” he tells TB12.
Many people think that Brady is vegan, but this isn’t true. He still eats meat in his diet, but he does so much less frequently than many Americans. Brady calls his diet a plant-based one “that is all about balance.” This is why TB12 recommends filling your plate with mostly vegetables and whole grains, with a small portion of protein, like lean meat or fish.
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Eating plenty of healthy fats, such as omega-3 fatty acids, is key for living a health diet. Research has found that omega-3s can help reduce the risk of cardiovascular disease, lower inflammation, lower blood pressure, reduce the risk of plaque buildup in your arteries, and help to increase “good” cholesterol levels in your body.
According to TB12, Tom Brady intentionally eats plenty of healthy fats like omega-3s. He does this by eating fish, regularly snacking on nuts, and including chia seeds in his protein smoothies.
Another rule of thumb that Brady and his team swear by is aiming to eat as many whole foods as possible, while limiting your consumption of processed foods.
TB12 states that Brady focuses on foods that were “grown, not manufactured,” and believes that “if it’s in a box or a bag, it belongs there—don’t take it out.”
While it is important to focus on eating whole foods when you can, this also doesn’t mean that you have to restrict yourself to the point of completely avoiding processed foods. Just be aware of what you’re consuming and try incorporating more whole, plant-based foods that you actually enjoy eating!
And lastly, TB12 suggests including enough protein throughout your day. Brady begins his day with a high-protein breakfast and enjoys a handful of protein shakes sprinkled throughout the rest of the day.
Obviously, a professional athlete like Brady is going to have very different protein needs than the rest of us, so you likely don’t need multiple protein shakes every day. But including protein-heavy snacks in between meals like Greek yogurt, nuts, or almond butter can help you make sure you’re getting enough protein on a daily basis.