Joe Burrow Shares the Diet and Training He Used to Bounce Back From Injury

Focusing on Nutrition and Fitness

After his 2023 NFL campaign was cut short due to a right wrist injury, Joe Burrow had a singular mission this offseason: Add muscle to his 6’4” frame to withstand the rigors of a 17-game football season (and beyond). To achieve this goal, Burrow relied on a balanced diet, hydration plan, and workout program comprised of exercises that directly translate to the gridiron.

Diet and Nutrition

“Right now, I’m eating breakfast before the workout,” Burrow said. “Then, I get back from my workout, I’m eating at 1:30 with my post-workout shake and then 4:30 I’m eating my first dinner. Then, 8:30 or 9:00 I’m eating my second dinner. So I’m making sure I’m getting about 4,500 calories in for the day.”

During the season, Burrow expects to increase his caloric intake. He also emphasized the importance of breakfast, stating, “I eat the same breakfast every day. It’s hash browns, kiwi, toast, eggs, orange juice, and turkey bacon.” He also mentioned that his chef varies his dinners day-by-day, making sure to include more carbs post-workout and for dinner number one.

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Hydration and Exercise

In addition to a balanced diet, Burrow prioritized hydration, saying, “My hydration doesn’t necessarily start pre-game, but [in] the days leading up to that. I’m going to be much more dialed on my water intake this season. I’ve been happy with where I’m at right now as far as that. BODYARMOR’s bottles are big, and I’m drinking five to six of those a day, so I’m going to the bathroom a lot, making sure that I’m staying hydrated, making sure I’m watching the color of [my] pee so it’s clear.”

Burrow’s workout routine includes anti-rotation of the core to Pallof press, Pallof walkouts, core stabilization with bands, Keiser twists, and Russian twists – anything core-related. He also emphasized the importance of glutes, performing exercises like banded walkouts and hamstring walkouts.

Pumping Up for Pressure Situations

When asked about exercises that help him train for pressure situations in the pocket, Burrow said, “We do right-foot elevated split squats as well as isometric holds in that same position. On the field work, we do a ton of accelerations from a loaded position, kneeling position – several different positions – and exploding out, because you never know if you’re getting dragged down or tackled if you’re going to have to explode out from a lot of different body positions. I put my body in so many different positions, and I’m making sure my core and all my muscles are stable and strong in those positions.”

Cheat Meal Alert!

Burrow has a weakness for pumpkin pie, admitting that it’s his guilty pleasure. While he’s still searching for a healthier substitute, he’s hopeful that he can find something that gives him that fix without ruining his nutrition plan.

Conclusion

As the Cincinnati Bengals prepare for the 2024 NFL season, Joe Burrow’s focus on nutrition, hydration, and training is a testament to his commitment to bouncing back from injury and becoming a dominant force on the field. With his balanced diet, rigorous workout routine, and attention to hydration, Burrow is primed to excel in the upcoming season.

FAQs

Q: What’s your main fitness goal heading into the 2024 NFL season?
A: Staying healthy and focusing on making sure my body is in tip-top shape.

Q: How do you stay loose on off days?
A: I make sure to swim some laps in the pool, get some light cardio in, and use my hyperbaric chamber.

Q: What are some staple exercises that directly translate to the field, especially with your throwing motion?
A: Exercises like anti-rotation of the core, Pallof press, Pallof walkouts, core stabilization with bands, Keiser twists, and Russian twists.

Q: How do you prioritize nutrition during the season?
A: I prioritize breakfast, make sure to include more carbs post-workout and for dinner number one, and vary my dinners day-by-day.

Q: What’s your go-to breakfast?
A: Hash browns, kiwi, toast, eggs, orange juice, and turkey bacon.