Leena Watts
NFL players' diets have changed over the years, with players adopting different strategies to stay in shape and perform at their best. While there is no standard diet, nutrition is key to gaining a competitive advantage, and players are increasingly turning to nutritionists and dieticians for guidance. NFL players require a lot of calories, protein, and vitamins to support their intense physical activity, and they must be mindful of their food choices to maintain their weight and health. Some players have shared their daily routines, which include strict meal plans, while others focus on intuitive eating and listening to their bodies.
| Characteristics | Values |
|---|---|
| Calorie Intake | 5,000-9,000 calories per day |
| Carbohydrates | High-calorie, high-carb foods like waffles, pasta, and peanut butter and jelly sandwiches are common. |
| Protein | Lean, high-quality protein is prioritised, including chicken, turkey, and eggs. |
| Fats | One to two servings of monosaturated fats, such as olive oil and nuts, are recommended. |
| Vitamins | Vitamins are emphasised, with players consuming foods like kale, fruit, and green juices. |
| Individuality | Diets vary based on personal preferences and playing position, with no standard diet for all players. |
| Flexibility | Players adjust their diets based on performance and energy levels, making small tweaks as needed. |
| Consistency | Maintaining a consistent eating schedule and food choices is considered crucial. |
| Hydration | Proper hydration is important, in addition to nutrition. |
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What You'll Learn
Breakfasts and morning routines
Breakfast is a crucial meal for NFL players, as it provides them with the energy and nutrients needed to perform at their best. While specific breakfast choices vary among players, there are some common themes and strategies that emerge when examining the morning routines of these athletes.
Many NFL players opt for a protein-rich breakfast to support muscle growth and repair. This might include foods such as eggs, turkey bacon, chicken, or protein shakes and smoothies. For example, Von Miller, Denver Broncos linebacker, typically starts his day with four eggs and five slices of turkey bacon, while Tom Brady, quarterback for the New England Patriots, opts for a green juice protein shake with electrolytes, kale, and collards.
Carbohydrates are another important component of an NFL player's breakfast, as they provide a source of fuel for the body. Some players, like Troy Hill of the LA Rams, choose to load up on carbs with waffles, while others, like Lorenzo Alexander, go for a smaller portion of oatmeal or buckwheat waffles. Carbohydrates are also often included in morning smoothies and shakes, as seen in the case of London, a wide receiver for the Falcons, who includes carbs and calories in his morning shake to boost his energy levels.
In addition to their dietary choices, NFL players also focus on morning routines that involve physical activity and flexibility work. Former NFL player Jason Bell, for instance, starts his mornings with a quick range-of-motion routine, focusing on his back, followed by light cardio such as walking or using an exercise bike. This type of morning routine helps to improve flexibility and maintain a range of motion, which is crucial for NFL players' performance and injury prevention.
While breakfast and morning routines are important, it's worth noting that NFL players take a holistic view of their nutrition and understand that consistency and listening to their bodies are key. They make adjustments based on their energy levels, performance goals, and personal preferences, demonstrating that a one-size-fits-all approach to nutrition does not exist, even at the highest levels of athletic competition.
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Lunch and midday meals
Some players, like Troy Hill, may also have a peanut butter and jelly sandwich or two in between meals. Brady is known to have a handful of almonds as a snack, while other players may opt for Greek yogurt, vegetable stir-fry, soup, or eggs as pre-game meals.
While there is no one-size-fits-all approach to NFL diets, maintaining consistency in food choices and ensuring proper fuel and hydration are crucial. Some players, like Brady, prioritize organic vegetables, whole grains, and lean meats, while others, like Houston Texans' J.J. Watts, focus on extremely high-calorie intakes, consuming up to 9,000 calories per day.
In addition to protein, NFL players also focus on incorporating monosaturated fats and omega-3 fatty acids into their diets. They may also have protein shakes and smoothies as supplements if they are unable to get enough protein through their regular diet.
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Dinner and evening meals
For example, Troy Hill of the LA Rams, who was one of the smallest players in the league at the start of the season, consumes a whopping 5,000 calories a day. His dinner might consist of lasagna with chicken, followed by a peanut butter and jelly sandwich for a late-night snack. Similarly, Houston Texans defensive end J.J. Watts follows an extremely high-calorie diet of 9,000 calories per day, which could include various foods such as bacon, chicken breasts, and avocados.
On the other hand, some players prefer to keep their dinners lighter and more nutritious. For instance, Lorenzo Alexander of the Buffalo Bills maintains a strict diet and avoids treat meals. His dinner typically consists of brown rice, salmon or another type of lean protein, and broccoli or a side salad. He also includes healthy fats like almonds or rice cakes with peanut butter as snacks if he feels hungry between meals.
Consistency and familiarity with one's eating schedule are also important factors for NFL players. They focus on choosing foods that sit well in their stomachs, especially before crucial games. Pre-game meals often include Greek yogurt, vegetable stir-fry, soup, eggs, pasta, oatmeal, and chicken.
While some players strictly adhere to their diets, others allow for more flexibility. For example, some players may indulge in pizza or other comfort foods if they feel they need to gain weight quickly. Additionally, players like London, a wide receiver for the Falcons, may only eat two full meals a day, focusing on getting their calories and carbohydrates from shakes.
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Snacks and treats
Peanut Butter and Jelly Sandwiches:
A classic choice for NFL players, peanut butter and jelly sandwiches are a favourite among many. Troy Hill of the LA Rams is known to enjoy two of these sandwiches as a snack, and they are also a popular pre-game option for players due to their nostalgic value and effectiveness as fuel.
Protein Shakes and Smoothies:
While not technically a snack, protein shakes and smoothies are essential supplements for NFL players. They help players meet their significant protein requirements, supporting muscle growth and repair. These shakes often include additional ingredients like fruit, protein powder, and even vegetable powders.
Nuts and Nut Butters:
Nuts and nut butters, such as almonds and peanut butter, are go-to snacks for NFL players. These provide healthy fats, protein, and energy in a convenient and portable form. Lorenzo Alexander of the Buffalo Bills is known to enjoy rice cakes with peanut butter as a snack.
Fruits:
Fruits are a common snack choice for NFL players, providing essential vitamins, minerals, and natural sugars for energy. Some players might opt for a simple piece of fruit, while others include it in their smoothies or shakes.
Popcorn and Strawberries:
For a lighter snack option, some players choose popcorn. Cam Thomas of the LA Rams defensive tackle opts for Skinny Pop popcorn and strawberries to satisfy his cravings while staying true to his dietary goals.
Meat-based Snacks:
Meat-based snacks, such as beef jerky and turkey meatballs, are also popular among NFL players. Von Miller of the Denver Broncos linebacker is a fan of beef jerky, while Rashad Jennings of the New York Giants running back opts for turkey meatballs as a protein-packed treat.
Pre-Game Treats:
Before a big game, NFL players might indulge in some familiar and comforting treats. Greek yoghurt, vegetable stir-fry, soup, and eggs are all options that sit well in the players' stomachs and provide the fuel they need for intense competition.
While the specific snack choices vary, NFL players understand the importance of fuelling their bodies with nutritious and energy-dense options to support their performance. These snacks are carefully chosen to meet the demands of their sport and are often tailored to individual preferences and goals.
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Pre-game and post-game meals
Pre-game meals for NFL players are all about consistency and familiarity. There is no one-size-fits-all approach, and players' choices are based on personal preference, their playing position, and their body's needs. Some players opt for nostalgic foods like peanut butter and jelly sandwiches with milk, which are comforting and provide effective fuel. Others might choose Greek yoghurt, vegetable stir-fry, soup, eggs, pasta, or oatmeal. Chicken is a popular pre-game protein choice.
It's important for players to feel fuelled but not too full, so they opt for foods that sit well in their stomachs. Some players might have several small meals throughout the day, while others stick to two larger meals.
Post-game meals are all about recovery and replenishment. Protein is key, as it helps repair and rebuild muscles. Lean, high-quality protein sources such as fish, chicken, turkey, and eggs are recommended. Monosaturated fats, like olive oil and nuts, and omega-3 fatty acids should also be included in the diet to keep players feeling satisfied. Smoothies and shakes are a convenient way to get in protein and nutrients after a game.
Some players, like Troy Hill of the LA Rams, consume a lot of calories to maintain their weight. His diet includes waffles, bacon, sausage, omelets, and protein shakes. On the other hand, players like Cam Thomas of the Rams focus on dropping weight, so they opt for lighter foods like strawberries and skinny popcorn.
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Frequently asked questions
Breakfast options for NFL players vary. Some players like to load up on protein and vitamins, eating foods like eggs, turkey bacon, fruit, and cold-pressed juice. Others prefer a more traditional breakfast, such as waffles, bacon, sausage, and omelets. Some players also like to have a protein shake or smoothie in the morning.
While there is no standard diet that all football players follow, most NFL players follow a strict meal plan or diet to stay powerful yet light on their feet. Many players focus on getting enough protein and nutrients to build and repair muscles. Some players also track their weight and body fat percentage daily to ensure they are within their desired range.
There is no one-size-fits-all answer to this question as different players have different preferences and strategies. However, some common pre-game foods include peanut butter and jelly sandwiches, Greek yogurt, vegetable stir-fry, soup, eggs, pasta, and oatmeal. Consistency in food choices and maintaining a familiar eating schedule are also important for players before a game.
