Tom Brady Diet Plan

Learn about the legendary Tom Brady’s diet plan and determine if his performance-enhancing diet is for you.

By Matt Olivares on Jul 15, 2024.


Fact Checked by Ericka Pingol.

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What is a Tom Brady Diet Plan?

Before we discuss what a Tom Brady Diet Plan is, let’s briefly talk about Tom Brady for the benefit of those who don’t know who he is.

Tom Brady is an athlete who plays American Football and competes in the National Football League (NFL) in the United States of America. He is a quarterback. He’s not just any quarterback, though. He is a highly successful quarterback and is considered one of the greatest quarterbacks ever.

Tom Brady is the NFL leader in career quarterback wins. He won five Super Bowl MVP awards (an all-time record) and is a seven-time Super Bowl champion (the most for any individual player).

If you want to know why he’s so good, a small part of that is his diet, which ensures he remains in tip-top shape. His diet is called, well, the Tom Brady Diet. It’s sometimes called the TB12 Diet. He strictly follows this diet, and Tom Brady has noted that it has fantastic benefits like reduced risk of inflammation and bone injuries, increased energy boost and athletic performance, and a heightened recovery rate.

Now, if you’re an athlete, this might be something you’re curious about because why wouldn’t you be? Anyone competing in any physical sport would want to last long on the court or field and ensure they bring their team to victory.

How does the Tom Brady Diet Plan even work?

If you’re interested in checking out if the Tom Brady Diet Plan will improve your athletic performance or simply want to be as healthy as a world-class athlete despite not participating in any sports, let’s get acquainted with how this diet plan works.

One of the main reasons this plan was created is to reduce the risk of inflammation. Given this, the TB12 revolves around alkaline and anti-inflammatory foods.

Alkaline foods include whole grains, fruits, and vegetables. Anti-inflammatory ingredients like turmeric and ginger can be included in the diet.

Alkaline foods are believed to be anti-inflammatory by Tom Brady, and they can also help maintain pH balance in the body.

Besides these, a person needs to consume food that can provide them with essential macronutrients like lean protein, complex carbohydrates, and healthy fat so that they have plenty of energy to spend when participating in sporting events. These macronutrients will also aid in muscle recovery.

Hydration is essential, too, because it maintains overall health and ensures that a person has the energy to train and compete. Brady tends to drink water infused with electrolytes, so you’ll want to drink that kind of water.

Given all these, this is what your food list would look like:

  • Vegetables (except for mushrooms and nightshades like tomatoes, peppers, and eggplants)
  • Bananas (it’s Brady’s go-to fruit)
  • Whole grains
  • Beans
  • Eggs
  • Lean protein (chicken, turkey, salmon, etc.)
  • TB12 protein powders and protein bars (you can purchase these from the TB12 website)

Here are some rules to consider when adopting this diet:

  • Your meat portions should be the size of your palm
  • Your vegetable portions should be twice the size of your palm
  • You must stop eating when you feel 75% full
  • You need to avoid eating three hours before sleeping
  • Drink mostly electrolyte-infused water the amount of half your body weight, but you must avoid drinking water while eating meals

What are the benefits of adopting a Tom Brady Diet Plan?

Less risk of getting inflammation

As mentioned earlier, one of the core tenets of the Tom Brady Diet Plan is to consume anti-inflammatory foods. Adopting this diet will reduce the risk of getting inflammation, especially if you’re an athlete. This is good for athletes and non-athletes. It can even prevent chronic inflammatory problems from developing as you get older.

Gradual, significant weight loss

Since this diet can keep Tom Brady in tip-top shape, you can adopt this diet to lose weight. Ensure you get all the necessary nutrients, vitamins, and other essentials. Make sure to exercise regularly as well. If you’re an athlete, you likely need to maintain a certain body mass and build, so this diet should help you.

There are other diets geared toward weight loss, and they might be better than this, but that doesn’t mean the Tom Brady Diet isn’t adequate for such a health goal.

High amounts of energy

One of the benefits of the Tom Brady Diet is that it can provide more than enough energy to a person. Athletes require much energy to perform their duties on the court or field and last as long as possible, especially during competitions. Even if you’re not a professional athlete, you can benefit from having a lot of energy to do recreational activities that require a lot of physical activity.

When is it best to adopt the Tom Brady Diet Plan?

When you need to start maintaining your current weight and build for sporting competitions.

If you’re a professional athlete, it’s essential to maintain your weight and build what’s best for the sport so you can perform optimally and last longer on the court or field. If you’re looking for a diet plan to help you do that, you might want to try the Tom Brady Diet Plan. It was designed to help one of the greatest athletes perform at 100%. It can work for you, too!

When you have inflammations that need to be managed.

One of the benefits of the Tom Brady Diet Plan is the reduced risk of getting inflammations. Suppose that you have an inflammation, acute or chronic. One way to help manage the pain and discomfort that your inflammation causes is to eat anti-inflammatory foods and avoid ones that can heighten the risk of getting inflammations.

By adopting this diet, you’ll have the opportunity to not only lessen the pain and discomfort of your inflammation but also recover quicker.

When you just need a lifestyle change.

If you ever feel fed up with the current state of your body because of poor nutrition and eating habits, then one way to get yourself out of that state and improve your overall physical health is to adopt a healthy diet plan. The Tom Brady Diet Plan is a good choice. If it works for one of the greatest football players of all time, it can work for you even if you’re not an athlete.

Earlier, you mainly mentioned what Tom Brady's Diet Plan contains, but what foods and drinks should I avoid?
Earlier, you mainly mentioned what Tom Brady's Diet Plan contains, but what foods and drinks should I avoid?

Commonly asked questions

Earlier, you mainly mentioned what Tom Brady's Diet Plan contains, but what foods and drinks should I avoid?

Besides nightshades and mushrooms, you must avoid dairy products, gluten, GMOs, MSG, corn, soy, processed foods, sugar, artificial sweeteners, trans fats, saturated fats, coffee, and alcohol.

Is the Tom Brady Diet Plan reliable?

Currently, there needs to be more research that confirms if the whole diet works the way it should. Tom Brady excludes dairy products because he believes they can heighten the risk of inflammation. Still, research has shown that cow’s milk doesn’t have inflammatory effects unless the person is allergic to it. However, the Tom Brady Diet Plan is mainly plant-based, and plant-based diets have wonderful health benefits because of the antioxidants they can provide.

Can anyone follow this plan?

While this diet plan was created specifically for Tom Brady, athletes can adopt it to gain the same dietary benefits that Tom Brady gets and to maintain overall physical wellness. If you’re not an athlete, it doesn’t mean you can’t try it, but it’s best to slowly transition to the diet rather than altogether drop your current diet.

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