Aaron Rodgers Workout and Diet
Football Player
Born: 1983
Aaron Rodgers was born in California and his father played for the Chico State Wildcats in the 1970s. Rodgers set records in high school and was an A student but garnered little interest from top colleges. He was recruited to play at Butte Community College where he was discovered by the California Golden Bear’s coach Jeff Tedford, and he transferred to UC Berkeley. Rodgers was the 2003 starting quarterback and set several passing records. In 2005, he opted to enter the NFL Draft and was picked up by Green Bay as backup for Brett Favre. Rodgers became the starting quarterback in 2008. He was the first to have a career passing rating over 100. Rodgers was named the AP Athlete of the Year in 2011 and the AP MVP in 2011, 2014, and 2020, and is considered to be one of the most talented quarterbacks in history. He has had appeared in several tv ads, including with State Farm and Pizza Hut, and made a few cameos on shows like The Office and Key & Peele. Rodgers also an ownership stake in the NBA. He has millions of followers on social media. Rodgers is 6 feet, 2 inches tall and weighs about 225lbs.
Known For:
Aaron Rodgers’ Diet
Summary
Rodgers is still at the top of his game, and he credits recent dietary changes with his great record. He cut out gluten and dairy and says it was a game-changer. He says his brain fog is gone, and so is his joint pain. Otherwise, he adheres to the 80/20 rule and eats healthy most of the time but cuts loose the other 20%. He limits caffeine, does juice fasts and always takes care to stay hydrated. He acknowledges how important diet is, especially as he heads toward 40 and is looking for longevity in his career.
Estimated Macros
- Medium Carb 30%
- Medium Fat 30%
- High Protein 50%
Diet Details
Sensible Plan
Rodgers eats clean most of the time, and allows himself to indulge once in a while. Eating this way can help you stick to a diet and avoid bingeing.
No Gluten, No Dairy
Rodgers discovered that gluten and dairy are especially inflammatory for him, and cut them out. He really felt the difference, from a clearer mind to less joint pain.
No Roller Coaster
By cutting out caffeine, Rodgers says his energy level has stayed constant through the day, rather than being up and down and feeling desperate for afternoon coffee. If he needs a hit of energy, he’ll have green tea.
Meals With Friends
Rodgers has become friends with QB Tom Brady who is also passionate about healthy eating, and has converted him to the joys of vegan burgers and avocado ice cream. Rodgers limits his intake of red meat, but does eat some poultry.
Healthier Cheats
One of Rodgers true loves is pizza, which is why he did the Pizza Hut commercials. But since he knows it isn’t the best for his health, he rarely has it these days. He also used to go for a big steak and carbs on Friday nights before game day, but he has changed that to smaller portions, limited sauces, and a small dessert, which he admits is tough.
What to Eat
Plant-based Foods
Veggies
Avocados
Fruit
Whole Grains
Veggie Burgers
Eggs
Poultry
Red Meat (limited)
Green Tea (occasional)
Water
What to Avoid
Gluten
Dairy
Caffeine
Tobacco
Refined Sugars
Artificial Additives
Junk Food
Chemicals
Trans Fats
Rodgers on Changing His Diet
‘Cutting gluten, and probably most importantly for me and my own blood type, dairy out of my diet has really made a difference in my body.’
Rodgers on The Changes in His Body Since Changing His Body
‘I don’t feel bloated all the time. I don’t feel kind of slow or foggy.’
Rodgers on His Anti-inflammatory Diet
‘Less inflammation means you’re going to be healthier and I just haven’t had the joint issues that I’ve had in years past…The diet is a big part of it.’
Rodgers on Individual Needs
‘Everybody eats a little differently. But the more you are aware of what you put in your body and how it affects your performance, the better opportunities you have, and that’s what I’m trying to do.’
Rodgers on Sweets
‘My next hurdle to tackle is going to be sweets…because I do have a strong sweet tooth.’
Aaron Rodgers’ Workout Routine
Weekly Routine
Not Born to It
Rodgers was always active as a kid, and was a great basketball player in grade school, but as far as fast feet that a quarterback needs, he had to develop the skill.
So So Start
Only 5’ 10” tall when he was trying to get scouted for colleges, Rodgers was passed over by the big schools. A year at community college where he set a great record got him the notice he was looking for and he transferred to UC Berkeley after just 1 year instead of the standard 2.
There Is No Try
Rodgers works with fitness coach Todd Durkin, who famously makes his clients puke due to the intensity of his workouts. Rodgers is no exception.
Daily Dose
In season, Rodgers works out with the team, but in the off-season, he follows a schedule of 2 days focused on the upper body, 2 days on the lower body, and 2 devoted to TRX.
Core Counts
Rodgers is well aware that a strong core is essential for peak performance, and does a lot of core work to stay rock solid on the field including TRX, medicine ball throws and kettlebells.
Stretch it Out
Rodgers says yoga and Pilates have improved his flexibility and helped him sleep better too. He likes hot yoga which he says detoxifies him.
Recovery Matters
Rodgers wants to have a long career, and so he takes care to build recovery into his weekly routine and gets regular chiropractic adjustments.
Exercise Style
An Aaron Rodgers Routine
Circuit 1: Shoulders & Core
Do 3 rounds of the following:
Single-arm high pull: 8/side
Single-arm overhead press: 12/side
Push-up: 8
Alternating Shoulder taps: 8/side
Band dislocation: 6
Weighted sit-up (with kettlebell): 8/side
Circuit 2: Hamstrings & Core
Do 3 rounds of the following:
Single-leg Romanian deadlift: 8/side
Supine bent-knee hamstring stretch: 6/side
Battle ropes: 30 sec
Medicine ball rotational throw: 10/side
Circuit 3: Total body
Do 2 rounds of the following:
Single-leg squat to bench: 8/side
Half-kneeling single-arm dumbbell curl to press: 8/side
TRX push-up: 30 sec
Rodgers on Trainers
‘The coaches only take you so far. You have to want to learn and work.’
Rodgers’ Trainer on Warmups
‘A warmup should not be easy. Don’t think that 5 minutes on a treadmill is enough.’
Rodgers on His Fitness Goals
‘The challenge to be the best is what drives me and to just improve my body every day.’
Rodgers on Achieving
‘I know I’m capable of greatness, and I’m expecting to reach that level.’
Rodgers on Yoga
‘I’m really there for my flexibility…but I think through yoga, you learn some good mental disciplines, being encouraged to try and clear your mind.’
Aaron Rodgers’ Supplements
ZMA
Protein
Multivitamin
Aaron Rodgers’ Lifestyle
Not Like a Light Switch
Rodgers admits that he sometimes has a hard time turning his brain off, making it hard for him to fall asleep. He says a good night used to be 6 1/2 hours, but has managed to get it up to 7 1/2-8 by going to bed a half-hour earlier and moving his start time with the team back a half-hour to 7:15.
Solid Start
Rodgers is grateful for his chiropractor father who introduced him to regular adjustments, and healthy habits instilled by his mother that have allowed him to succeed on the field and in life.
Angsty Ride
Rodgers was disappointed in his hopes of a Division I school entering college, and expected to be picked in the first round of the NFL draft. He was picked in the 24th.
The Grind
Rodgers says that while the physical aspect of football is hard, the constant mental pressure can be even harder, and he takes care to make time to relax and blow off steam.
Connecting With Mother Earth
Rodgers got into the book Earthing which explains about using the Earth’s energy to heal. He even bought a grounding mat.
Helping Out
Rodgers started the Aaron Rodgers Small Business Covid-19 Fund which generated hundreds of thousands in donations, and kicked in $1 million of his own.
Rodgers on Sleep
‘Sleep in general has always been a little difficult for me.’
Rodgers on Leadership
‘Leadership can’t be forced or contrived. It has to be your personality.’
Rodgers on His Skill
‘I’ve always been supremely confident in my abilities.’
Rodgers on Mental Health
‘The think you realize as you get older…that you don’t really understand when you’re a backup the first few off-seasons, how important that mental rest is.’
Rodgers on Stress
‘I think you can train yourself to block out some of that pressure and replace it with confidence. It’s about preparation.’
Rodgers on Giving His All
‘Performing at my best is important to me, and should be to everyone.’
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