What is the TB12 diet? A nutritionist explains how healthy Tom Brady’s nutrition plan is

Tom Brady is one of America’s most popular football players. And he is also the quarterback with the most wins in the Superbowl, claiming a total of 7 wins with the New England Patriots. Brady is also known for having an unusually long career for a professional athlete – well into his 40s – which he says he takes great care of himself with a healthy diet and exercise.

In 2017 Brady released a book called The TB12 Method: How to Achieve a Lifetime of Sustainable Peak Performancewhich included his ability to maintain his athletic peak for many years.

The book covered Brady’s 12 principles of performance, which included the principles of his training and health philosophy, including sleep and mental health, as well as diet. which include nutritional guidelines and recipes.

Read on to learn exactly what Tom Brady eats.

What do you eat on the TB12 diet?

The Tom Brady diet, known as TB12, is based on a plant-based diet that Brady has followed for years. He does not offer a vegan or vegetarian diet, but follows a plan that includes about 80 percent plant-based foods and 20 percent animal foods. In addition to a balanced diet with lots of vegetables, Tom also includes several smoothies in his day made with pea protein based brand TB12.

But powder isn’t the only way an athlete meets their protein goals.

Another ingredient mentioned several times in the recipes on the TB12 website is almond butter. Almond butter is a delicious and nutritious ingredient, providing 5 to 7g of protein per 2-tablespoon serving. And the website says Tom eats “nuts and seeds as a snack.”

Eggs are also an excellent source of protein and budget. And of course, the TB12 diet includes eggs in the recommended recipes and in the list of foods to eat, not only for their protein but also for the nutrients that support their immune system diseases, like vitamin D. The website recommends eating them every day as chilled eggs, eating snacks or adding Brussels sprout hash and potatoes.

Although pizza may seem like a forbidden food to Tom, if you make it with cauliflower crust, it’s yours to enjoy with TB12. The website offers a recipe for a crust made with fresh cauliflower, Parmesan cheese and an egg. It recommends tossing it with vegetables such as peppers, onions, spinach and broccoli, which sounds great to this dietician.

What can’t you eat on the TB12 diet?

The TB12 website offers ways to “Move your body like Tom Brady.” This includes eating only real, whole foods and avoiding processed foods, including white bread, chips and sugary foods packed in boxes or bags. Foods containing any trans fats, such as deep fried foods, are also not allowed.

Dieters are also advised to choose sweet potatoes over white potatoes, red peppers over green, carrots and dried apricots over processed snacks, cashews and walnuts over almonds ( although almond butter is used in many smoothies), and oranges and berries over apples. The reason for these special recommendations is because of the high levels of immune boosters like beta-carotene and vitamin C.

Although alcohol and caffeinated drinks are not specifically mentioned as things to avoid completely, they are said to be culprits of dehydration and a link is made between dehydration water and swelling.

Does TB12 prevent inflammation?

TB12 emphasizes that by focusing on eating more plants and reducing animal-based foods to just 20% of your diet you will “help reduce unnecessary inflammation, give you energy to heal faster and work better.”

There are also articles on the TB12 website that explain what chronic inflammation is and why it is linked to many health issues, including diabetes and heart disease. TB12 recommends regular exercise as a way to protect against inflammation.

Example of a shopping list

The TB12 website does not include a sample meal plan, but it does share a general nutrition guide, recipes (especially smoothies) and a printable grocery list.

This list includes:

• Berries
• Zucchini
• Sweet potatoes
• Brown rice
• A bell pepper
• Kale
• Nuts
• Beans
• Salmon
• Avocado

Benefits of TB12 diet

The mainstay of Tom’s nutrition plan is water. As soon as he wakes up at 6 am, he starts drinking a mixture of 20 ounces of water with his electrolytes. Brady recommends staying hydrated during exercise and emphasizes the importance of electrolytes. He recommends drinking half your body weight in ounces of water each day.

I love that TB12 advocates getting enough fiber in your diet and eating a balanced diet, along with its emphasis on regular exercise.

Another selling point for TB12 is its emphasis on building healthy habits that you can practice every day, including meditation and foam rolling. And unlike many fads that promote quick weight loss, here the focus is on health and performance, not on getting the right body.

Benefits of TB12 diet

Your wallet might be a lot lighter after following this diet. The plant-based protein powder is $54 for 30 servings, and since the diet recommends drinking a lot of smoothies, one canister may not last you an entire month.

There are also online quizzes to help you identify areas where you may need help, such as sleep, inflammation, physical health and focus. I took the quiz and was given a list of three supplements (protein powder, electrolyte and Recover supplement for joints) totaling $146, plus an offer to buy the Vibrating Pliability Sphere for $119, Nutrition Sample Pack, which I could not’ Get on site and a shaker bottle ($30) for making smoothies.

The diet can be followed without buying special TB12 supplements and protein powder, but apart from the grocery list and recipes, there is no specific meal plan to follow and no portion guide though. which is offered, so it can be difficult to place food. plan together for yourself without the other.

Is the TB12 diet healthy?

With an emphasis on fruits, vegetables, whole grains, nuts and seeds, TB12 provides the foundation for a balanced nutrition plan. If you incorporate the recommended foods into your daily life, you will be following high-fiber, high-protein foods that will help you reduce your fat intake, which can help reduce your risk of disease. as long as the heart. death.

Why is TB12 controversial?

Critics of TB12 cite the cost of ingredients and supplements and its restrictions on nightshade crops such as eggplant, tomatoes, peppers and potatoes. This goes against the recommendation on the website to eat red pepper. Other concerns include the lack of scientific evidence to support health claims and the difficulty of following a diet that does not include simple foods.

Bottom line: The TB12 diet can provide health benefits, but it can be expensive and difficult to follow and doesn’t guarantee results.