Tom Brady’s diet and wellness routine: 8 rules to staying healthy (2024)

Tom Brady follows one of the most intense wellness routines of anyone in professional sports. Following his announcement on March 14, he’s coming out of retirement after a 40-day break – and it seems his regime will continue to be as important than ever. So just how does the 44-year-old NFL star do it?

1. He gets his beauty sleep

Brady goes to bed at 8.30pm every night to ensure he gets nine hours of sleep. His day usually starts before the sun is even up, especially during football season when he played in New England.

According to Business Insider, the quarterback wakes up at 5.30am every day to make sure he gets all of his meals and morning exercise done before having to get into the meat of the day.

But sleep is still very important to Brady’s rhythm, he detailed in the 2017 book, The TB12 Method. He aims to get at least nine hours of sleep per night, so he goes to bed at 8.30pm to make sure he can wake up on time and well rested.

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2. He gets his protein

Brady starts every day with a smoothie that contains 36 grams of protein. According to News9 Live, Brady showed off his favourite breakfast smoothie recipe on social media during his final season in 2021, and it contains more protein than most people might have in their dinners. The recipe includes almond butter, raw walnuts and a cup of whey protein for good measure.

3. He drinks lots of water

Brady previously told Forbes that he drinks up to 37 cups of water every day.

The National Academies of Sciences, Engineering and Medicine recommends that men should consume about 3.7 litres (125 ounces) of fluids per day, while women need around 2.7 litres (91 fluid ounces), but some individuals will need more than that based on their level of physical activity and protein consumption.

For Brady, who is an active NFL player on a high-protein diet, that much water is necessary to stay hydrated, according to the American College of Sports Medicine.

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4. He has regular tissue pliability therapy

According to NBC Sports, Brady’s long-time body coach Alex Guerrero taught Brady the importance of tissue pliability when they started working together in 2005. Tissue pliability measures the resilience of muscles, which is said to help them operate more efficiently and avoid damage, according to WebMD. He does it every day, sometimes even twice a day.

Guerrero told NBC Sports he uses manual therapy techniques to improve Brady’s tissue pliability like foam rolling, massages and stretching routines at least once per day, and oftentimes twice per day.

5. He puts some food groups as completely off-limits

Brady avoids foods that are known to cause inflammation, which is known to increase the risk of injury and organ damage, according to WebMD. He avoids dairy, sugar, gluten, refined carbs, caffeine and processed meats whenever possible.

Brady said one of the toughest parts of that commitment was missing out on special meals with his family, especially on holidays, he said on the Sirius XM podcast Let’s Go!

6. He avoids produce like strawberries, tomatoes and aubergines

Brady’s former personal chef told Eat This, Not That that the quarterback avoids all fruits and vegetables that come from the nightshade family of plants.

Nightshade plants include tomatoes, aubergine, potatoes and peppers, and are different because they contain lower amounts of alkaloids, which are anti-inflammatory, than other fruits and vegetables, according to WebMD.

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7. He eats 80 per cent vegan, but 20 per cent of his meals are organic meat

According to a TB12 Sports blog, Brady’s diet is structured around meals that contained 80 per cent plant-based foods like vegetables and grains, and 20 per cent organic lean protein like wild-caught fish or pasture-raised chicken.

This approach is known to garner many of the health benefits associated with veganism, including improvements to gut health, reduced inflammation and lowered risk of certain diseases. But it also allows for just enough meat for someone to have a dependable source of lean protein.

8. His dessert comes with a bitter twist

Brady does find ways to indulge, albeit within the limits of his diet. According to a TB12 blog, on game days, he treats himself to a square of chocolate for dessert, but it has to be 100 per cent cacao.

Plain chocolate has reported health benefits – it contains a strong concentration of cocoa beans, which are filled with flavonols. Flavonols can help with inflammation reduction, lowering cholesterol and increased blood flow throughout the body.

This article originally appeared on Insider