Dante Carrillo
Tom Brady is a professional American football player with seven Super Bowl wins and a career spanning over two decades. He attributes his longevity in the sport to his diet and fitness regimen, which he introduced in his 2017 book, 'The TB12 Method: How to Achieve a Lifetime of Sustained Peak Performance'. The Tom Brady diet, or TB12, is a mostly plant-based, whole-foods diet that may aid weight loss, protect against diseases, and boost sports performance and recovery.
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The Tom Brady diet is mostly plant-based
The Tom Brady diet, also known as the TB12 method, is mostly plant-based. It is a high-protein diet that focuses on consuming whole foods over processed ones. The diet consists of an 80/20 pattern, with about 80% vegetables, whole grains, legumes, fruits, and beans, and 20% lean meats, including fish and grass-fed, organic, hormone-free, free-range, and antibiotic-free meat. The diet also includes nuts, seeds, and protein powders and bars.
Brady typically starts his day with a high-calorie, high-fat, high-protein smoothie containing blueberries, bananas, nuts, and seeds. He also adds protein powder or almond butter to his smoothies. Throughout his morning workout, he drinks water with electrolytes. After his workout, he has a recovery drink of plant-based protein powder in almond milk. Lunch usually consists of fish and "lots of" vegetables, whole grains, and dark leafy greens.
The Tom Brady diet restricts or limits the intake of certain foods and drinks, including nightshade vegetables (such as tomatoes, mushrooms, and eggplants), gluten, dairy, corn, soy, monosodium glutamate (MSG), caffeine, sugar, trans fats, processed foods, and alcohol. Brady also recommends leaving the table when you're 75% full and limiting food consumption in the three hours before bedtime.
The TB12 method is based on a mix of Eastern and Western philosophies and is designed to minimize or eliminate certain foods that Brady believes can cause inflammation. The diet is claimed to boost energy, prevent bone injuries, enhance athletic performance, and increase recovery. It is said to be one of the main reasons behind Brady's longevity in professional football.
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It includes a lot of fruit and vegetables
The Tom Brady diet, also known as the TB12 method, is a high-protein, plant-based diet that includes a lot of fruit and vegetables. It is claimed to be one of the main reasons behind Brady's longevity in the professional football world. Brady credits his diet and fitness regimen with helping him lower his risk of injury while improving athletic performance, recovery, energy levels, and overall health.
The diet consists of an 80/20 balance between plant-based foods and meats. It recommends eating 80% of organically grown fruits, lots of vegetables, green beans, nuts, whole grains, legumes, and seeds. The remaining 20% can be made up of grass-fed, organic, antibiotic- and hormone-free lean meats, and wild-caught fish or seafood.
Brady's day typically starts at 6:00 a.m. with 20 ounces of water with electrolytes. After that, he has a high-calorie, high-fat, high-protein smoothie, which usually contains bananas, blueberries, nuts, and seeds. He also incorporates several smoothies into his day, made with pea protein from the TB12 brand.
Brady's breakfast includes avocado and eggs, and his lunch consists of salads with nuts and fish, or hummus, guacamole, or mixed nuts for snacks. His dinner includes roasted vegetables and chicken. He also eats "lots of vegetables," whole grains, and dark leafy greens.
The TB12 diet encourages the consumption of real, whole foods and discourages processed foods, including white bread, chips, and foods with added sugar. It also recommends choosing sweet potatoes over white potatoes, red peppers over green ones, and carrots and dried apricots over processed snacks.
While the diet includes a lot of fruit and vegetables, it also restricts certain foods, such as nightshade vegetables like tomatoes, mushrooms, and eggplants, as Brady claims they cause inflammation. It also eliminates gluten, dairy, corn, soy, monosodium glutamate (MSG), coffee, alcohol, GMOs, sugar, trans fats, and more.
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It's also high in protein
The Tom Brady diet, also known as the TB12 diet, is a high-protein, plant-based diet. It is claimed to be one of the main reasons behind Brady's longevity in the professional football world. Brady himself credits his diet and fitness regimen with helping him lower his risk of injury while improving athletic performance, recovery, energy levels, and overall health.
The diet consists of an 80/20 balance between plant-based foods and meats. The 80% plant-based foods include organically grown fruits, lots of vegetables, green beans, nuts, whole grains, legumes, and seeds. The remaining 20% consists of lean meats, including grass-fed, organic, hormone-free, free-range, and antibiotic-free meats, as well as wild-caught seafood.
In addition to his plant-based meals, Tom incorporates several smoothies into his day, which are an excellent source of protein. His breakfast almost always consists of a fruit smoothie with nuts and seeds. He also adds protein powder to his post-workout smoothies. Brady's former personal chef, Allen Campbell, worked with him to develop the TB12 Nutrition Manual, which includes recipes that incorporate protein-rich ingredients such as eggs, pea protein, and almond butter.
Tom Brady's diet is not strictly vegan or vegetarian, but it does focus on plant-based sources of protein. This includes nuts and seeds, which are a staple in his diet and provide a good source of protein and healthy fats. Brady also consumes lean meats and wild-caught seafood, which are complete sources of protein, providing all the essential amino acids needed by the body.
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It's restrictive, excluding gluten, dairy, soy, and more
Tom Brady, one of the greatest quarterbacks in NFL history, follows a strict diet that has garnered almost as much attention as his athletic prowess. Brady's diet is extremely restrictive, eliminating several common food groups and focusing on whole, natural foods. Gluten, dairy, and soy are all off the menu for Brady, as he believes they can cause inflammation and negatively impact performance. This means no bread, pasta, cheese, milk, or soy-based products for the quarterback. In addition to these exclusions, Brady also avoids nightshade vegetables, which include tomatoes, peppers, eggplants, and potatoes. He also limits his consumption of fruits, as they contain natural sugars, and opts for low-glycemic fruits like berries when he does indulge.
Brady's diet is primarily focused on alkalizing foods, which he believes help maintain his body's pH balance and reduce inflammation. He opts for a lot of green vegetables, lean proteins, and healthy fats. His diet includes a lot of leafy greens, such as spinach and kale, as well as broccoli, beets, and other nutrient-dense vegetables. For protein, Brady favors wild-caught fish, grass-fed meats, and free-range poultry. He also includes a variety of nuts, seeds, and avocados for healthy fats. Brady pays close attention to the quality of his food, preferring organic and locally sourced options whenever possible.
The quarterback also places a strong emphasis on hydration, drinking ample amounts of water and avoiding dehydrating beverages like coffee and alcohol. He also starts his day with a large glass of water and adds electrolytes to his water during workouts to stay properly hydrated. In addition to his diet, Brady also takes a range of supplements, including a multivitamin, omega-3 fatty acids, and branch-chain amino acids, to further support his health and performance.
While Brady's diet may seem extreme to some, he credits it with helping him maintain his exceptional performance well into his 40s, an age when most athletes have long retired. His diet and lifestyle have become a source of fascination for many, and he has even released a book, "The TB12 Method," which outlines his approach to health and wellness. Whether or not one chooses to follow such a restrictive diet, there is no denying that Brady's dedication to his health and fitness has played a pivotal role in his enduring success on the football field.
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It involves drinking a lot of water
The Tom Brady diet, also known as the TB12 method, is a whole-foods-based, mostly plant-based diet. It involves drinking a lot of water—anywhere between 12 and 25 glasses a day. Brady wakes up at 6 am and starts his day by drinking 20 ounces of water with his branded electrolyte mix. He recommends drinking half of your body weight in ounces of water each day. Throughout his workout, he drinks more water with electrolytes.
Brady's diet is high in protein and includes plant-based protein powder, eggs, and nuts and seeds as snacks. He also incorporates several smoothies into his day, made with pea protein powder from the TB12 brand. He adds almond butter to his smoothies in the morning for protein.
The TB12 diet is strict and restricts the intake of caffeine, non-organic and non-grass-fed dairy, gluten, corn, soy, monosodium glutamate (MSG), alcohol, GMOs, sugar, trans fats, and processed foods. It also limits the amount of food you can eat in the three hours before bedtime, which discourages evening snacking.
The TB12 method is based on a mix of Eastern and Western philosophies. Brady says, "My nutritional regimen may seem restrictive to some people, but to me, it feels unnatural to eat any other way." He also emphasizes the importance of working out and exercising.
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Frequently asked questions
The Tom Brady diet, also known as the TB12 method, is a high-protein, plant-based diet that excludes gluten, dairy, corn, soy, and monosodium glutamate (MSG). The diet focuses on consuming whole foods over processed ones, with an 80/20 pattern consisting of 80% vegetables, whole grains, and beans, and 20% lean meats.
Brady starts his day at 6 am by drinking 20 ounces of water with electrolytes. He then has a high-calorie, high-fat, high-protein smoothie containing blueberries, bananas, nuts, and seeds.
For lunch, Brady eats fish and vegetables. For dinner, he might have roasted vegetables and chicken.
Brady snacks on hummus, guacamole, or mixed nuts.
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