Milly Gaines
Tom Brady is a former American football quarterback who played in the NFL for 23 seasons. He has won seven Super Bowls and is known for his strict performance-enhancing diet, which he calls commonsensical. Brady's diet, also known as the TB12 diet, is a high-protein, plant-based diet that excludes gluten, dairy, corn, soy, and other processed foods. It is designed to be a long-term lifestyle change that promotes healthy habits such as hydration, sleep, and exercise. The TB12 diet is meant for people of all ages and levels and has sparked widespread curiosity since its introduction in 2017.
| Characteristics | Values |
|---|---|
| Name | TB12 Diet |
| Target Group | People of all ages and levels |
| Purpose | Performance enhancement, weight loss, fostering a better understanding of dietary strategies |
| Food Groups | 80% plant-based foods, 20% animal-based foods |
| Food Choices | Organic fruits, vegetables, nuts, seeds, whole grains, legumes, grass-fed meat, hormone- and antibiotic-free poultry, wild-caught fish and seafood |
| Exclusions | Gluten, dairy, corn, soy, monosodium glutamate (MSG), coffee, alcohol, GMOs, sugar, trans fats, processed foods, nightshades, certain oils |
| Lifestyle Choices | How much rest one gets, the recovery one gets, and what kind of daily activities one engages in |
| Fluids | Electrolyte-infused water, recovery fluids |
| Meals | Breakfast, lunch, and dinner with snacks |
| Meal Timing | Breakfast at 6:00 a.m., lunch at noon, dinner at 5:30 p.m. |
| Calorie Intake | High-calorie smoothies |
| Protein Intake | High-protein smoothies, protein-packed shakes |
| Fat Intake | High-fat smoothies |
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The TB12 Diet
A typical day on the TB12 Diet starts with 20 ounces of water infused with TB12 electrolytes. After that, a high-calorie, high-fat, high-protein smoothie is recommended, typically made with bananas, blueberries, nuts, and seeds. A workout follows a few hours later, during which it is important to hydrate by drinking water with electrolytes every 20 minutes. It is suggested not to eat again until after the workout, usually around 11:00 a.m., when a recovery drink of plant-based protein powder in almond milk is recommended. Lunch and dinner should follow the 80/20 rule, with 80% of the plate filled with vegetables and greens and the remaining 20% with lean protein, such as fish, chicken, or other animal-based sources.
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Tom Brady's breakfast
Brady's breakfast is designed to provide him with the energy and nutrients he needs to start his day and fuel his workouts. He follows a predominantly plant-based diet, with roughly 80% of his meals being plant-based and 20% being animal-based. This balance allows him to enjoy a variety of foods while maintaining optimal health and performance.
While Brady's breakfast smoothie is a consistent part of his routine, he may also include other foods, such as avocado and eggs, as part of his morning meal. He emphasizes the importance of hydration and often drinks between 12 to 25 glasses of water throughout the day, ensuring he stays properly fueled and hydrated.
Brady's diet, known as the TB12 diet, is a long-term lifestyle change that encourages the consumption of nutrient-dense, whole foods and reduces inflammation. It is designed to boost energy, enhance performance, and promote overall well-being. The TB12 diet has gained widespread attention and is known for its strict and regimented approach, incorporating specific guidelines for food choices and hydration.
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Lunch and dinner
Brady's private chef selects fresh vegetables based on seasonality. Some plant-based meals have whole grains like quinoa with wilted greens and herbs. Lunch and dinner are heavy on vegetables, with 80% of the plate filled with vegetables and greens and the remaining 20% with lean protein.
Brady's lunches may include salads with nuts and fish, avocado and eggs, hummus, guacamole, or mixed nuts for snacks. For dinner, he may have roasted vegetables and chicken. On game days, his meals are simple, such as a smoothie and an almond butter and jelly sandwich.
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Snacks
The TB12 diet, also known as the Tom Brady diet, is a plant-based diet that encourages the consumption of a variety of nutritious, anti-inflammatory foods. The diet is designed to be a long-term lifestyle change rather than a short-term solution to weight loss or improved health. It is meant for people of all ages and levels.
The diet is relatively restrictive and may not be suitable for everyone. It excludes gluten, dairy, corn, soy, monosodium glutamate (MSG), coffee, alcohol, GMOs, sugar, trans fats, and processed foods. Some fruits and vegetables, such as nightshades, are also off-limits, as are certain oils.
- Hummus with vegetables like carrots, celery, or bell peppers
- Guacamole with whole-grain tortilla chips or vegetable sticks
- Mixed nuts, such as almonds, walnuts, or Brazil nuts
- Fresh fruit with a small amount of nut butter or a plant-based yoghurt dip
- Smoothies made with plant-based milk and fruit, such as bananas, berries, or tropical fruits
- Hard-boiled eggs
- Edamame beans
- Roasted seaweed snacks
- Chia seed pudding made with plant-based milk and topped with berries
- Energy balls made with dates, nuts, and seeds
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The TB12 Method book
Tom Brady is a former professional American football quarterback who played in the National Football League (NFL) for 23 seasons. He has won seven Super Bowls and is known for his strict performance-enhancing diet.
The TB12 Method, introduced in his 2017 book, is a comprehensive plan co-developed by Brady and alternative medicine practitioner Alex Guererro. The method is a long-term lifestyle change that incorporates a series of healthy daily habits across five pillars: pliability, nutrition, hydration, movement, and mental fitness.
The TB12 diet is mostly plant-based, focusing on anti-inflammatory and alkalizing foods that are organic and locally sourced. It excludes gluten, dairy, corn, soy, monosodium glutamate (MSG), coffee, alcohol, GMOs, sugar, trans fats, and processed foods. Brady's meals consist of roughly 80% plant-based foods and 20% animal-based foods, with a focus on lean protein sources like fish.
The book also includes Brady's experiences and observations, such as his belief that athletes should work on their deficiencies rather than solely focusing on their strengths. It highlights the importance of balance in one's lifestyle and dietary choices, as well as the incorporation of healthy habits such as hydration, sleep, and exercise.
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Frequently asked questions
Tom Brady advertises a plant-based diet, which he calls "commonsensical". He focuses on anti-inflammatory and alkalizing foods that are almost always organic and locally sourced.
Tom Brady's diet consists of roughly 80% plant-based foods and 20% animal-based foods. He starts his day with a smoothie containing blueberries, bananas, nuts, and seeds. He then works out and follows it up with a protein shake. Lunch and dinner are heavy on vegetables, with a protein source like fish.
The TB12 diet, also known as the Tom Brady diet, is a high-protein, plant-based diet. It excludes gluten, dairy, corn, soy, monosodium glutamate (MSG), coffee, alcohol, GMOs, sugar, trans fats, and processed foods. It is designed to be a long-term lifestyle change and focuses on a series of healthy daily habits across five pillars: pliability, nutrition, hydration, movement, and mental fitness.
