Antonio Brown Workout and Diet

Professional Football Player
Born: 1988

Antonio Brown grew up in Miami, Florida where he played both football and track & field events. His father is ‘Touchdown’ Eddie Brown, a 2-time MVP in the Arena Football League. Brown received a scholarship to Central Michigan where he played for 3 years before deciding to enter the NFL Draft. He was picked up by the Steelers and made it to Super Bowl XLV (but lost against the Packers). In his second year, he earned a record for more than 1,000 yds receiving and returning and was selected as a punter for the 2012 Pro Bowl. In 2019, he was traded to the Raiders and then the Patriots; neither lasted long and he became a free agent. Brown has 3 children with his long-time girlfriend, Chelsie Kyriss, and 2 children from previous relationships. He had millions of followers on social media. Brown is 5 feet 10 inches tall and weighs about 185 lbs.

Known For:

Antonio Brown’s Diet


Brown says he was skinny in high school, and that he could run fast but he didn’t understand the importance of nutrition. These days, he takes his health and diet seriously. He eats only food that are ‘alive,’ meaning nothing that comes from a cellophane wrapper. He has a personal chef who prepares all his meals and snacks, and is also a close friend.

Estimated Macros

  • Medium Fat 30% 30%
  • Medium Carb 40% 40%
  • High Protein 50% 50%

Diet Details


Power Up

A staple breakfast for Brown is 6 eggs — that is, 2 whole and 4 egg whites. An alternative choice is chicken & protein pancakes.


Living Food

Brown eats ‘living’ food, meaning no processed junk. He still eats carbs, but his bread is sprouted.


Sweet on the Sweet Potatoes

Brown digs his sweet potatoes, especially the way his chef prepares them: in a light puree. Sweet potatoes are a great source of energy because they contain fiber along with plenty of vitamins and minerals.


Yogurt Perfection

Brown also loves his yogurt, and usually has a yogurt parfait 2-3 times a day. Yogurt contains probiotics which support a healthy gut biome.


Gimme the Guac

One of Brown’s favorite snacks is guacamole. Avocados are a great way to get healthy fats.

What to Eat




Pork Chops






Egg Whites


Greek Yogurt


Sweet Potatoes




Sprouted Bread


Olive Oil


Green Vegetables




Protein Shakes



What to Avoid


Refined Sugar


Junk Food


Hydrogenated Fats


Refined Carbs


Processed Foods


Artificial Additives


Chemical Ingredients


Brown on the Importance of Diet

‘You’ve always got to be aware of what you’re eating, what you’re putting inside your body.’


Brown on How His Diet Has Changed

‘I was eating hot fries, potato chips in the morning, Capri Sun. That was like my breakfast. That changed when I got to college — I put on 20 lbs. of muscle.’


Brown on His Chef & Friend

‘He is always there, accommodating me, my family, accommodating my schedule, being there when I need to eat…It’s always good to have good people around you, helping you with your vision.’

Antonio Brown’s Workout Routine

Weekly Routine

Basic Mastery

In the off-season, Brown focuses on 3 main areas of the body: the core, the glutes and the shoulders, all of which help him generate speed.

Run It Out

A wide receiver has to be able to move fast, so every few days, Brown does a 5-mile run.

Protect Those Shoulders

While some athletes might aim to lift as heavy as possible, this isn’t Brown’s goal. He wants to keep his shoulders functioning for the long haul.

High Reps, Lower Weight

Brown does tons of squats, but he doesn’t try to lift heavy. Instead, he does tons of reps, like 20 per set, which also gets the heart pumping.

Seasonal Changes

Brown will usually do 4 weight training session a week in the off-season, and 3 during the season. He also swims to increase his lung power.

Core Power

Brown does about 1,000 ab exercises each day, including planks, V-ups and hanging leg lifts. He says the exact moves don’t matter; just do them.

The 5-5-5 Routine

Part of Brown’s shoulder workout involves light dumbbells and doing sets of lateral raises, Y raises and T raises.

Exercise Style


An Antonio Brown Off-Season Routine

Run: 5 miles/several times a week.

Swim: 1-2 days a week, holding breath to increase lung capacity.

Ab exercises: 1,000/day. Any combination, but try to hit all sides, including V-ups, oblique crunches, hanging leg lifts and plank shoulder-taps.

The 5-5-5
Using light dumbbells, do 5 lateral raises, 5 Y raises and 5 T raises. Do 3-4 sets without stopping.

Squats: Using light weight, do a variety including box squats, barbell lunges and lateral step-up jumps. 20 reps/set.


Brown on Running

‘I’ll go running for distance consistently. That stuff keeps me healthy.’


Brown on Training

‘You don’t build yourself up and come into the season, and drop off.’


Brown on Squats

‘For the most part, I squatted lighter weight, a lot of reps, did a lot of endurance training.’


Brown on Core Work

‘Don’t worry about what they are. Just mix it up, get it in.’

Antonio Brown’s Supplements

Protein Powder


Other than protein, Brown doesn’t have much to say on any supplements he might take, but omega-3s reduce inflammation and lubricate joints, while a collagen supplement can help maintain and rebuild cartilage that takes a beating.

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Glutamine is a pro pick to build and maintain muscle, and BCAAs are another muscle-pumping option that also help cut excess fat.

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Brown doesn’t take much down time in the off-season and is always looking to get stronger, making creatine a good choice because it provides energy while increasing muscle mass.

Get it here

Pre Workout

pre workout or beta-alanine

If you’re the type to go all-out at the gym, a pre workout or beta-alanine are smart idea because they stave off fatigue, boosting performance.

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Antonio Brown’s Lifestyle

Recover Matters

Brown adheres to the 3 pillars of health: diet, exercise and recovery. He believes taking time to recover is just as important as what you eat and do at the gym.

Rough Start

Brown rarely saw his father growing up, and was raised solely by his mother. She remarried when Brown was a teen, and he didn’t get along with the the new husband. Brown moved out and was temporarily homeless.

Big on Bodywork

Brown gets regular massages and acupuncture to help keep him in top form, although a cryotherapy session once left him with frostbite on his feet after he failed to wear proper footgear.


Brown threatened to leave football after being informed he would not be allowed to wear his old helmet. His helmet was more than 10 years old and could not be certified safe by the inspection agency.

A Real Hot Head

Brown has encountered his share of trouble, getting into altercations with owners, managers, coaches, police, and he has faced multiple accusations of sexual misconduct. He was arrested for throwing a rock at a moving van over a delivery dispute at his Florida home. His agent dumped him, saying Brown will need to undergo counseling if they are to work together.0


Brown on Recovery

‘As hard as you work, recovery is just as important.’


Brown on Self-care

‘Nutrition is important, training is important, but so are rest and recovery, massages, acupuncture. Your body is your temple and you’ve got to take care of it.’


Brown on Success

‘If you want to be the best, you can’t take the path of least resistance.’


Brown on Himself

‘I’m a good guy with a good heart and I have good intentions.’


Brown on The Color Blue

‘Blue is the color of peace. Water is blue…The patriotic symbol is blue. I just like blue.’


Brown on Self-improvement

‘The journey is never ending. There’s always gonna be growth, improvement, adversity. You just gotta take it all in and do what’s right, continue to grow.’


Brown on the NFL

‘The NFL does a great job of taking care of the players.’

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