Dante Carrillo
The typical NFL player's diet is carefully curated to meet the demands of the sport, which is one of the most physically challenging in the world. It is essential to understand that NFL players maintain an on-season and off-season diet to stay at the top of their game. Their diets are typically high in protein, complex carbohydrates, fruits and vegetables, with plenty of healthy fats to satiate hunger and provide long-lasting energy. While some players like Tom Brady focus on clean eating, others like J.J. Watts opt for a calorie-centric approach, consuming up to 9,000 calories a day.
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What You'll Learn
Breakfast: eggs, protein shakes, waffles, bacon, fruit, oatmeal
Breakfast is an important meal for NFL players, who focus on getting in plenty of protein and vitamins to fuel their high-intensity training and games. For example, Troy Hill of the LA Rams starts his day with a large breakfast of waffles, bacon or sausage, an omelet, and a protein shake.
Some players prefer a more balanced breakfast of lean protein, fruits, and vegetables. For instance, Rashad Jennings, the New York Giants running back, opts for toast with hummus, avocado, and turkey bacon. Others, like Lorenzo Alexander, a Buffalo Bills linebacker, go for half a cup of oatmeal with egg whites and turkey bacon, or a waffle made with buckwheat or cassava flour. Alexander will then have a protein shake with fruit a few hours later.
Denver Broncos linebacker Von Miller also includes fruit in his breakfast, along with four eggs, five slices of turkey bacon, and cold-pressed juice. Tom Brady, the New England Patriots quarterback, is known for his clean diet, and his breakfast is a "green juice" protein shake with electrolytes, kale, and collards, or "Brady Cakes" made from egg whites, protein powder, and almond oil.
Some players have a sweet tooth, like Cam Thomas, who enjoys candy, but they are encouraged to limit their sugar intake and focus on lean meats, healthy fats, carbs, and protein.
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Lunch: chicken, pasta, rice, salmon, vegetables
Lunch for NFL players is all about protein and greens. Chicken, pasta, rice, salmon, and vegetables are all common features of an NFL player's lunch.
Some players, like Troy Hill, opt for a heavier lunch of pasta and chicken. Hill's teammate, Cam Thomas, who is trying to lose weight, has a spinach salad with chicken and a hard-boiled egg for lunch. For the LA Rams cornerback, Troy Hill, lunch might consist of waffles, sausage, an omelet, and a protein shake.
Other players, like Tom Brady, opt for a lighter lunch of half a cup of quinoa with broccoli, beets, sweet potatoes, avocado, kale, and bean sprouts. Brady is known for his clean diet, consisting of 80% organic vegetables and whole grains and 20% lean meats like salmon and chicken. He avoids tomatoes, mushrooms, flour, and sugar.
Players like Lorenzo Alexander of the Buffalo Bills prefer brown rice, salmon, and broccoli with a small side salad for lunch. Alexander's diet is very virtuous, and he only allows himself a "cheat meal" after a game.
Pasta is a popular choice for NFL players, as it provides complex carbohydrates and energy. Chicken is also a common source of protein at lunch, and salmon is favored for its high-quality protein and omega-3 fatty acids. Vegetables like broccoli, sweet potatoes, and avocados provide essential vitamins and minerals.
NFL players understand the importance of fueling their bodies with nutritious meals to stay powerful and light on their feet.
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Dinner: lasagna, chicken, rice, salmon, salad
An NFL diet is typically rich in lean proteins and vegetables. For dinner, a player might opt for a healthy lasagna made with whole wheat noodles, lean ground meat, and cottage cheese. This dish is packed with protein and vegetables, making it a nutritious option. Chicken is also a popular choice, with players consuming up to 700 pounds of chicken per week. It is often prepared in a healthier way, such as rotisserie-style, rather than deep-fried.
Salmon is another important component of the NFL diet, with players like former tight end Reggie Kelly and quarterback Tyrod Taylor including it in their meals. Salmon is a rich source of protein and essential vitamins, and it helps fight inflammation, which is crucial for preventing injuries and maintaining endurance. It is often served alongside sweet potatoes and hummus, providing a well-rounded meal with carbohydrates, vitamins, and healthy fats.
Rice, a carbohydrate, is also part of an NFL player's diet. Brown rice, in particular, is a good source of energy and can be paired with various protein sources, like chicken or fish. Additionally, a salad with a variety of vegetables is a common side dish or even a main course for NFL players, ensuring they get their daily dose of nutrients and fibre.
In summary, a typical NFL dinner could include a healthy lasagna, grilled chicken, brown rice, salmon with sweet potatoes and hummus, and a large salad with a variety of vegetables. This meal would provide a good balance of lean proteins, carbohydrates, vitamins, and healthy fats, all essential for an NFL player's performance and recovery.
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Snacks: peanut butter sandwiches, beef jerky, almonds, fruit
Peanut butter sandwiches, beef jerky, almonds, and fruit are all popular snacks for NFL players. These snacks provide a mix of protein, fat, fibre, and carbohydrates to fuel players through their intense training regimens.
Peanut butter sandwiches, or "Uncrustables", are a convenient and tasty snack for NFL players. They are easy to digest and provide quick energy, making them ideal for consumption before or after practice. While store-bought Uncrustables are a popular choice, some dietitians recommend making your own peanut butter and jelly sandwiches. This way, athletes can use higher-quality ingredients, such as protein-rich bread, natural peanut butter, and fruit preserves, to boost the nutritional value of their snack.
Beef jerky is another favourite snack among NFL players due to its high protein and mineral content. Minerals like zinc and iron are important for immune function and energy support. Additionally, beef jerky has a long shelf life and is highly portable, making it a convenient option for travel or situations with limited access to fresh food. However, it's important to note that store-bought beef jerky is often high in sodium and can be highly processed, so it's best consumed in moderation as part of a balanced diet.
Almonds are a nutritious snack option, boasting the highest protein, fibre, calcium, vitamin E, riboflavin, and niacin content among tree nuts when compared ounce for ounce. The recommended daily portion is around 1 ounce or 23 almonds, making them a perfect on-the-go snack to satisfy hunger cravings.
Fruit is also a popular choice for NFL players looking for a quick, nutritious snack. While specific fruits popular among NFL players were not detailed, fruits are generally rich in vitamins, minerals, and antioxidants, making them a healthy option to support overall wellness.
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Calorie intake: 4,000-9,000 calories per day
To maintain their performance and physique, NFL players must follow a disciplined approach to their diet, with an emphasis on consuming a large number of calories and protein. A typical NFL player's diet consists of proteins, complex carbohydrates, and plenty of fruits and vegetables.
NFL players eat much more food than the average person, with most players consuming at least 4,000 to 6,000 calories per day during the season. Some players, like Houston Texans defensive end J.J. Watts, take in up to 9,000 calories per day. This high caloric intake is necessary to maintain their weight, energy levels, and performance while enduring the intense physical demands of the game.
A quarterback, for example, typically needs a minimum of 4,000 calories and up to 6,000 calories per day, according to NFL nutritionist Susan Kleiner. This can include a variety of protein-rich and nutritious foods. For instance, Tom Brady of the New England Patriots is known for his clean diet of 80% organic vegetables and whole grains and 20% lean meats like salmon and chicken. He also includes avocado and eggs in his diet. Other players like Troy Hill of the LA Rams start their day with a high-protein breakfast of waffles, bacon or sausage, an omelet, and a protein shake.
During the off-season, players may have more flexibility with their diets, allowing for occasional "cheat meals" or indulgences. For example, Lorenzo Alexander of the Buffalo Bills enjoys pancakes, waffles, and French toast after a game as his cheat meal. Even during the off-season, players like Alexander maintain a nutritious diet, with breakfast options like oatmeal with egg whites and turkey bacon or a protein-packed shake with fruit.
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Frequently asked questions
An NFL diet typically consists of proteins, complex carbohydrates, and plenty of fruits and vegetables.
It is estimated that NFL players consume 4,000 to 9,000 calories per day while in season.
Breakfast for NFL players can include eggs, vegetables, protein shakes, avocado, fruit, oatmeal, turkey bacon, and waffles.
Yes, NFL players do allow themselves a cheat meal or cheat day every once in a while. Some players' cheat foods include pizza, cheesesteaks, fried rice, donuts, and fried chicken.
Yes, NFL players have strict diets and meal plans to stay powerful yet light on their feet. However, these diets vary depending on the season, training goals, and individual needs.
