Tom Brady, the Tampa Bay Buccaneers quarterback, is set to make his 10th Super Bowl appearance on Sunday, becoming the oldest NFL player to play in a Super Bowl at 43. His longevity is attributed not only to talent but also to a meticulously planned diet and exercise regimen outlined in his 2017 book, The TB12 Method.
Brady’s diet is mostly plant-based, with lean meat or wild-caught fish accounting for about 20 per cent of his intake. He focuses on 'alkalising' foods that reduce inflammation, a key concern for an athlete who experiences regular physical stress. He drinks half his body weight in ounces of water daily, starting with 20 ounces of electrolyte-enhanced water each morning.
His day typically begins with a high-calorie smoothie containing bananas, blueberries, nuts, and seeds. After workouts, he consumes a vegan protein shake. Lunch and dinner follow an 80/20 rule: 80 per cent vegetables and 20 per cent protein. Snacks include nuts, seeds, hummus, or guacamole, and he often ends his day with bone broth.
Brady avoids white sugar, white flour, MSG, caffeine, fungus, dairy, and nightshades like tomatoes and aubergine, as they are inflammatory. He uses coconut oil for cooking and Himalayan pink salt. 'If I know my body will experience inflammation every Sunday, the last thing I want is to stack on more inflammation,' he wrote.
Despite the strictness, Brady allows occasional treats. 'If I’m craving bacon, I have a piece. Same with pizza. You should never restrict what you really want,' he told Men’s Health. He also avoids eating three hours before bed to prevent fat gain.
