Tom Brady, widely considered the greatest quarterback in NFL history, has attracted significant attention in recent years for his strict diet and health habits. At age 45, Brady continues to perform at an elite level, which he largely credits to the vegan diet he has followed for over a decade. But what exactly does “vegan” mean and what type of vegan diet does Brady follow?
Veganism involves completely avoiding consumption or use of any products that come from animals. Vegans do not eat meat, fish, dairy, eggs or honey. However, there are several variations of veganism. Understanding the nuances can help clarify what type of vegan Tom Brady is considered.
Different Types of Veganism
There are three major types of veganism:
- Dietary vegans
- Environmental vegans
- Ethical vegans
Dietary Vegans
Dietary vegans focus mainly on the health aspects of a vegan diet. They avoid animal products for claimed health benefits, like reducing inflammation, cholesterol levels, blood pressure, or risk of heart disease. Often their primary motivation is achieving better personal health or athletic performance.
Environmental Vegans
Environmental vegans highlight the ecological impacts of animal agriculture. Raising animals for food requires massive amounts of land, water and energy compared to producing plant-based foods. It also generates more greenhouse gas emissions. Environmental vegans adopt a plant-based diet to lower their carbon footprint and environmental impact.
Ethical Vegans
Ethical vegans consider veganism a moral obligation to avoid exploiting animals. Their primary motivation is animal rights and avoiding contributing to perceived cruelty in factory farming and commercial fishing. Ethical vegans extend the concept to avoid leather, wool, zoos, animal testing and other uses of animals.
What Type of Vegan is Tom Brady?
Based on his public comments over the years, Tom Brady is primarily considered a dietary vegan. His main motivation for switching to a vegan diet in recent years has been to improve his health, longevity and athletic performance at an elite level in the NFL.
Some specific evidence that Brady follows a dietary vegan diet:
- He credits his longevity in the NFL to the health benefits of his vegan diet
- Brady focuses on foods that provide him energy, aid muscle recovery and reduce inflammation
- His book “The TB12 Method” emphasizes a vegan diet for athletic performance
- He consults with his personal trainer Alex Guerrero on his vegan diet
- Brady does not seem to highlight animal rights or environmental issues as primary motivators
However, there are some signs that Brady may incorporate aspects of environmental veganism as well:
- He has expressed concern over industrialized agriculture and sustainability
- Brady invests in plant-based food companies like Purple Carrot
- He advocates consuming organic, local produce when possible
But there is little indication that Brady follows a strictly ethical vegan philosophy. He seems focused predominantly on health and performance.
Tom Brady’s Vegan Diet Details
Here are some key details on the vegan diet Tom Brady follows:
Foods he eats
- Fruits: Bananas, blueberries, strawberries
- Vegetables: Broccoli, spinach, lettuce, peppers, mushrooms
- Beans & Legumes: Chickpeas, lentils, peas, beans
- Grains: Brown rice, quinoa, oats
- Nuts & Seeds
- Tofu and soy products
- Nut milks: almond, coconut
- Avocado
- Olive oil and coconut oil
- Hummus
- Potatoes and sweet potatoes
Foods he avoids
- Meat, poultry and fish
- Dairy products
- Eggs
- Honey
- Refined sugar
- Refined grains
- Processed foods
- Caffeine
- Nightshade vegetables like tomatoes, peppers and eggplant
Sample meals
- Breakfast: Avocado toast with nuts and berries, oatmeal with nut milk and fruit
- Lunch: Large vegetable salad with chickpeas, tofu or tempeh; vegetable coconut curry with rice
- Dinner: Lentil shepherd’s pie with side salad, stir fry with tofu and vegetables over quinoa
- Snacks: Fresh or dried fruits, nuts, roasted chickpeas, hummus with vegetables
Hydration
Brady starts each day with 20 oz of water with electrolytes. He drinks 12-25 glasses of water per day, more when training. Brady avoids caffeine and alcohol which can dehydrate the body. Coconut water is his preferred sports drink.
Effects of Vegan Diet on Brady’s Performance
Many experts attribute Tom Brady’s longevity and continued elite performance in large part to his strict vegan diet. Some observed effects:
- Increased energy and reduced fatigue due to anti-inflammatory foods
- Faster muscle recovery from consuming plant proteins like lentils, beans and nuts
- Lower body fat percentage and weight from elimination of dairy and meat
- Enhanced hydration and electrolytes from focus on water and coconut water intake
- Improved cardiovascular health and stamina from plant-based foods
At age 45, Brady’s performance metrics like passing yards, completion rate and quarterback rating have remained near career-high levels. His vegan diet facilitates dynamic play and taking hits from larger defensive players.
Criticisms and Controversies
While many hail the positive effects of Brady’s vegan diet, it also has its skeptics and has generated some controversies, including:
- Claims that Brady cheats on his diet or it is less strict than portrayed
- Arguments that his longevity is primarily genetic good fortune, not diet
- Accusations of promoting pseudoscience claims and questionable products
- Critiques that his restrictive diet provides inadequate nutrition for most athletes
- Backlash over his promotion and selling of vegan products
Brady brushes off the critics and makes no apologies for touting veganism as part of his success formula. Still, some believe he goes too far in preaching the impact of his diet.
Conclusion
Tom Brady provides the highest profile example of an elite athlete thriving on a vegan diet, but his approach remains controversial. While primarily considered a dietary vegan, Brady incorporates some principles of environmental veganism as well. His motivation centers on enhanced athletic performance and longevity, not ethical veganism. Brady’s experience demonstrates that a properly planned vegan diet can power world-class athletic achievements. But critics argue his outstanding genetics likely play an equal or greater role. Regardless, Brady’s strict adherence to veganism continues to boost interest in plant-based diets.