John Miller
The Tom Brady diet, also known as the TB12 Method, is a plant-based diet that focuses on whole foods, with an emphasis on organic, locally grown, and seasonal produce. Brady's diet is caffeine-free and includes a lot of vegetables and water. However, he avoids nightshade vegetables, fungi, and certain fruits due to their supposed inflammatory properties. So, are mushrooms included in the Tom Brady diet and workout plan?
| Characteristics | Values |
|---|---|
| Diet type | Plant-based, whole foods |
| Food focus | Organic, locally grown, seasonal produce, whole grains, fruits, vegetables, legumes |
| Meat | Lean meats, organic, grass-fed, free-range, hormone-free, antibiotic-free meats and poultry, wild-caught fish and seafood |
| Restrictions | Fungi (including mushrooms), nightshade vegetables, gluten, dairy, corn, soy, MSG, GMOs, sugar, trans fats, caffeine, alcohol |
| Water | 20 ounces of water with electrolytes to start the day, 1-3 gallons throughout the day |
| Workout | Joint softening stretches, foam rolling, pliability training, sleep (7-9 hours), sleep timing (sleep at 9 pm) |
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What You'll Learn
Tom Brady's diet is mostly plant-based
Brady's diet, also known as the TB12 Method, focuses on whole foods, with an emphasis on organic, locally grown, and seasonal produce. It eliminates trans fats, added sugars, and refined carbohydrates, while encouraging the consumption of heart-healthy, unsaturated fats, fruits, vegetables, and legumes. This type of diet is thought to be anti-inflammatory and may help prevent certain chronic diseases.
Despite being mostly plant-based, Brady's diet excludes many vegetables, including nightshade vegetables and fungi, such as mushrooms, tomatoes, bell peppers, eggplants, and potatoes. He avoids these foods because he believes they cause inflammation, although the science behind this decision is questionable. Mushrooms, in particular, are known for their anti-inflammatory, neuroprotective, and gastroprotective effects, so there is limited evidence to support Brady's avoidance of them.
In addition to his diet, Brady also follows a strict exercise regimen, which includes joint softening stretches and the use of a foam roller to keep his muscles and joints 'soft' and avoid injury. He also prioritizes getting seven to nine hours of sleep each night and drinks at least one gallon, and up to three gallons, of water each day.
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He avoids inflammatory foods
The Tom Brady diet, also known as the TB12 Method, is a whole-foods-based diet that may aid weight loss, protect against diseases, and boost sports performance and recovery. The diet is primarily plant-based, focusing on anti-inflammatory and alkalizing foods that are almost always organic and locally sourced.
Tom Brady avoids inflammatory foods. He believes that sugar is the root of most people's health problems, and he avoids caffeine and alcohol. He also eliminates gluten, dairy, corn, soy, monosodium glutamate (MSG), GMOs, trans fats, and processed foods. Brady's diet is also caffeine and alcohol-free. He claims that his diet boosts energy, prevents bone injuries, enhances athletic performance, and increases recovery.
The TB12 Method recommends drinking half your body weight in water daily while also adding electrolytes to most of the water you drink. Brady typically starts his day with 20 ounces of water and electrolytes followed by a high-calorie, high-fat, high-protein smoothie. This is followed by a workout and then his next meal. Lunch and dinner are heavy on vegetables and typically served with a protein source like fish.
Many foods are eliminated from the TB12 diet, including nightshade vegetables and fungi such as mushrooms, eggplant, peppers, tomatoes, and potatoes. Brady believes these foods are inflammatory, although some sources note that these vegetables and fungi contain antioxidants, which would make them anti-inflammatory. While gluten is eliminated on the Tom Brady diet, there is insufficient evidence to show that it causes inflammation unless one has a gluten sensitivity or celiac disease.
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He doesn't eat mushrooms
Tom Brady's diet, also known as the TB12 Method, is a plant-based whole foods diet. It is claimed to be one of the main reasons behind Brady's longevity in the professional football world. Brady credits his diet and fitness regimen as helping him lower his risk of injury while improving athletic performance, recovery, energy levels, and overall health.
The TB12 diet is unique in that it doesn’t focus on macronutrients like fat or carbs but has a long list of restrictions. It is also uncommon for a high-protein diet to be high in fiber. Despite its rules and restrictions, it is relatively nutritionally balanced compared to federal guidelines for a healthy diet. The diet is mostly plant-based, but many vegetables are excluded.
Brady doesn't eat mushrooms or fungi because he believes they are inflammatory. He also avoids other nightshade vegetables like tomatoes, bell peppers, eggplants, and potatoes. However, mushrooms contain antioxidants, which would make them anti-inflammatory. The science behind this dietary decision is questionable, and there is no known link between mushrooms and tissue swelling.
Brady's diet also includes alkaline foods such as blueberries, avocados, kale, and spinach, which he consumes for around 80% of his daily calories. He also drinks a lot of water, typically up to three gallons each day. He also does joint-softening stretches and uses a foam roller over his muscles to avoid injury.
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He works out with resistance bands
Tom Brady is known for his seven Super Bowl wins and mostly plant-based diet. The TB12 diet is unique in that it doesn't focus on macronutrients like fat or carbs but has a long list of restrictions. Many foods are eliminated from the TB12 diet, including nightshade vegetables, gluten, dairy, corn, soy, and MSG. Brady doesn't eat nightshade vegetables or fungi because he believes they are inflammatory. This means no tomatoes, bell peppers, eggplants, potatoes, or mushrooms.
Tom Brady relies on a 9-exercise workout during the football season, which he performs with his body coach, Alex Guerrero. Resistance bands are the primary tools used in the workout. They stimulate a functional strength and conditioning response but with less inflammation than lifting weights and less chance of overloading the muscles.
There are three types of resistance bands used in the workout:
- Bands with handles: These are used primarily for exercises that emphasize the upper body, though they can also target other areas. They come with a strap that can be anchored to a wall or solid surface to position the bands at different heights.
- Long looped bands: These bands come in different thicknesses, corresponding to different intensity levels. They can go around your knees, ankles, or waist and allow you to do the same motions you would with bars and free weights.
- Short looped bands: These are smaller and thicker and loop around your ankles and knees, adding resistance and difficulty to agility skills or squats.
The workout consists of the following exercises:
- Standing Row
- Banded Push-Ups
- Standing Banded Rotation
- Banded Deadlift
- Banded Curls
- Banded Tricep Extensions
- Banded Decelerating Lunge
- Banded Standing Shoulder Press
- Banded Squat
To start the workout, Brady does a banded run to warm up. He anchors the band to a bolted-down squat rack and wraps it around his waist to create tension, then runs in place to get his neural drive going. Throughout the workout, Brady focuses on maintaining muscular tension and ensuring he doesn't overload his muscles, which is especially important as he gets older.
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He does high-intensity workouts
Tom Brady's workout routine is an essential part of his diet and fitness regimen, which he credits with helping him lower his risk of injury while improving athletic performance, energy levels, recovery, and overall health. During the playing season, Brady's workout takes on more intensity and complexity.
Brady's workout routine includes a 9-exercise high-intensity routine that he performs with his longtime body coach, Alex Guerrero. This routine is designed to improve functional strength and conditioning and accelerate Brady's recovery process. Resistance bands are the primary tools used in the workout, as they stimulate a functional strength and conditioning response with less inflammation than lifting weights and a lower chance of overloading the muscles.
The three types of resistance bands used in the workout include handle bands, which are used for exercises that emphasise the upper body; long-looped bands, which correspond to different intensity levels and can be used for the same motions as bars and free weights; and short-looped bands, which can be used to add resistance and difficulty to agility skills or squats.
In the workout, Brady performs one set of each exercise at a fast speed, going for maximum repetitions to the point of fatigue. He also attaches two resistance bands in an "X" formation over his shoulders and torso and runs in place. This routine focuses on moving fast and on strength and conditioning, with Brady performing 15 reps and repeating for a second time.
In addition to the resistance band training, Brady also uses a TB12 Vibrating Pliability Roller to prepare his muscles and nervous system for an optimal workout. He spends about half of his time on pliability sessions, which maximise speed, range of motion, mobility, and prevent injury.
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Frequently asked questions
No, Tom Brady does not eat mushrooms as he believes they are inflammatory.
The Tom Brady diet is a mostly plant-based diet that includes whole, unprocessed foods. It is unique in that it doesn't focus on macronutrients like fat or carbs but has a long list of restrictions.
The Tom Brady diet restricts the intake of caffeine, dairy, refined carbohydrates, non-organic and non-local produce, factory-farmed meat and seafood, cooking oils, and soy-based foods.
The diet includes organic, non-GMO, locally grown, and seasonal fruits and vegetables, organic, grass-fed, and free-range meat, wild-caught fish and seafood, whole grains, legumes, and TB12 products and supplements.
