The Diet of an NFL Athlete
Being an NFL athlete doesn’t simply take hours of practice out on the field but vision and supreme discipline. One of the areas that players must take extreme care is their diet.
We all understand that being fit and healthy means not consuming burgers and hotdogs by the boatload. However, these players aren’t just eating to fuel their bodies – they are eating to dominate.

In order to do so, it matters what a player eats and when. It isn’t simply to be in peak physical condition – they need energy in the tank for those explosive plays.
What creates this energy? Carbohydrates. Known as the ‘master fuel’, these foods are vital for replenishing energy in the body.
To reach the top, you have to make some sacrifices. And only a few have that discipline!
As the top coaches in the industry say, training can only take you so far. Roy Holmes, Performance Manager at EXOS San Diego, who prepares athletes for combine, says “the faster you buy into the nutrition program, the better off you’re going to be.”
Strength, calories and smart eating
Gone are the days when it was simply about being big. In the 1990s, gaining weight meant just getting as many calories in as possible and moving around at that weight. But consuming a dozen eggs in a milkshake or eating pounds of protein wasn’t good for player’s hearts.
From consuming double the normal adult average of 2,000 calories to balancing macronutrients, player’s nutrition is like a science experiment. Luckily, all the top performing teams have nutrition experts on their staff to help.
Different positions need different calorie amounts
It’s not as cut and dried as calorie-counting and keeping that number high. Some positions will consume around 3,500 calories per day, while others may ingest 6,000.
This is also true for training days, off days and game days. Treats are allowed and it’s all about making conscious choices
Where you play on the field affects the number of calories that you require. A wide receiver such as Tyreek Hill needs to be quick, so he eats less calorie-dense foods.
Chris Jones, who plays Defensive Tackle might need more calories, while his star quarterback, Patrick Mahomes, stacks in the veggies.
Kansas City Chiefs is hotly tipped in the Super Bowl odds, giving them laser focus on any edge they can achieve. Where milliseconds and millimeters matter, what goes on their plate could mean the difference.
A star quarterback’s diet
Patrick Mahomes is open about what he puts on his plate and has often raved about his love for ketchup. He says he has breakfast and lunch and then has dinner at three separate intervals, as well as snacking.
Eggs are on the plate for breakfast most days and then lunch is usually salmon or grilled chicken. His personal chef adds plenty of vegetables to round out his nutrients.
With dinner, there are usually complex carbohydrates such as quinoa and sweet potato. Though quinoa has a lower calorie count, it’s rich in magnesium, protein and fiber, which makes it a great choice for an athlete.
Most of his snacks are healthy. The football player reportedly likes:
- Strawberries
- Bananas
- Apples
Though he grabs a pack of purple Doritos from time to time. He also grew up with Whataburger, and it’s his go to when he fancies a meaty burger.
Typical daily menus
Most NFL players start the day with eggs or egg whites. Tom Brady prefers his with avocado, while some add turkey bacon or have it in an omelet.
- Yogurt
- Flax seeds
- Whole grain toast
- Oatmeal
- Fruit
All of these are consumed, usually in larger quantities than other sports players.
When the teams eat together at breakfast, pastries are never seen on the table.
If it is a training day, most players have a protein shake before a session. It needs to be easy to digest and give them the energy they need. It should also be low in fat
At lunch time, lean meats such as turkey are preferred, though most nutritionists recommend fish. Broccoli and pasta are popular too and sometimes burritos.
Later in the day, they will have more protein, perhaps with brown rice or quinoa. Green beans and salad are also on the menu, as well as yams.
While there used to be an emphasis on carb-loading at night, that has now changed. Players usually load up on their carbohydrates earlier in the day now.
Many NFL players are lactose intolerant, so cream and milk are out.
Are treats allowed?
It’s hard being so good all the time.
Nutritionists such as Susan M. Kleiner, PhD, RD, who has worked with teams such as the Seattle Seahawks and Cleveland Browns suggest an 80/20 rule. This means eating well at least 80% of the time (but they should still make good choices).
Former Atlanta Falcons player, Julio Jones weakness is brownies. While former linebacker Lorenzo Alexander used to eat a brinner of pancakes and French toast after a winning game.
Hydration, recovery and mental clarity are all connected to a player’s food choices. That’s why a healthy diet is as much a part of NFL strategy as their gameplay.