Nick Bosa Workout and Diet

Professional Football Player

Born: 1997

Nick Bosa is from Florida. He is the son of former pro NFLer John Bosa and younger brother of Joey Bosa who plays for the LA Chargers. Bosa started for his high school football team all 4 years and was a first all-state player multiple times. A 5-star re-cruit in 2016, he played for Ohio State for 2 years. In September 2018, he needed surgery that put him out of competition for the rest of the season. He entered the 2019 NFL Draft and was picked by the San Francisco 49ers. After helping his team get to Super Bowl LIV in 2022, Bosa was named NFL Defensive Rookie of the Year, and he won the Defensive Player of the Year award. He has several endorsement deals including with Nike, Optimum Nutrition, and Panini. He has over a million followers on social media. Bosa is 6 feet, 4 inches tall and weighs about 265 lbs. His body fat was measured at just 3% in 2022.

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Nick Bosa’s Diet

Diet Summary

Bosa has the lowest percentage of body fat on his team, an impressive claim for someone who weighs 266 lbs. and weighs almost 100 lbs. more than some other teammates. He credits his high-protein for his ripped physique. Gone are the days of McDonald’s and Chipotle. These days, he has a professional chef prepare all his meals from fresh fish, lean meat, and veggies. He stays on top of hydration with plenty of water.

Estimated Macros

Low Fat

Low Carb

High Protein

Diet Details

Start Fresh

Bosa generally kicks off the day with fresh fruit juice and a frittata made with whole eggs and egg whites, ground bison, and veggies, with some turkey bacon on the side.

Regular Refuelings

Bosa eats fish and veggies including lots of salads every 3 hours throughout the day.

Bye-Bye Empty-Calorie Carbs

Bosa comes from a family that loves its pasta, but he gave it up to prioritize health and healing.

Food as Medicine

Bosa said he adopted a high-protein, vegetable-rich diet to help him recover from an ACL injury in 2020.

Pro Help

Bosa has a chef come in twice a week to prepare meals for him that last the week.

Eat Your Veg

Bosa eats lots of fresh foods, not just meat. He also has lots of salads and veggies which are packed with nutrients.

What to Eat

  • Lean protein
  • Vegetables
  • Egg whites
  • Whole eggs
  • Whole eggs
  • Fish
  • Seafood
  • Chicken
  • Bison
  • Turkey
  • Fresh fruit
  • Olive oil
  • Water

What to Avoid

  • Junk food
  • Fast food
  • Empty-calorie foods
  • Added sugar
  • Artificial additives
  • Chemical ingredients

Bosa on his helping hand for his diet

‘I’ve got an amazing chef, Chef Anna, shout out.’

Bosa on where his food comes from

‘There’s a really good fish market right near my house.’

Bosa on his dietary staples

‘There’s poke, ceviche, delicious fish, chicken, steak, and then the salad [Chef Anna] makes to accompany them are top-notch.’

Nick Bosa’s Workout Routine

Workout Routine

A Born Athlete

Bosa was born to play football. He was a starter on his high school football team from freshman year and was heavily recruited for college.

Impressive PRs

Bosa has been lifting since he was a kid. He can bench 405 lbs and squat 505 lbs.

Serious About Recovery

Many questioned whether Bosa would be able to make a comeback after his ACL tear, but he showed up and proved all the naysayers wrong.

Daily Dose

Bosa works out hard year round. Even in the off-season, it’s several hours a day, 4 days a week.

New Meaning to Bro Split

Bosa works out with his brother Joey at Joey’s home gym. They use friendly competition to spur each other on with speed training, agility drills, and routines that focus on specific areas.

Flexibility & Mobility for the Long Haul

Bosa also incorporates plenty of stretching and mobility work to mimic the moves he needs to make on the field.

Exercise Style

A Nick Bosa Routine

Warm up

  • Light cardio such as running or jumping jacks: 5 min
  • Dynamic stretching


  • Squats
  • Bench press
  • Deadlifts
  • Overhead press
  • Barbell rows
  • Plyo ex
  • Box jumps
  • Depth jumps
  • Medicine ball throws

Cool down

  • Light cardio: 5 min
  • Static stretching: 5 min

Speed drills

Agility drills

Ice tub for recovery

Bosa on his favorite lower-body workout

‘Front squat, baby.’

Bosa’s mom on his fitness level

‘He’s in better shape than he’s ever been in his life.’

Bosa on his post-workout recovery

‘Ice tub.’

Bosa’s coach on his professionalism

‘Bosa has been a professional since he was 3 years old.’

Nick Bosa’s Supplements

Bosa isn’t giving any details on his supplement routine, so below are options that may benefit anyone following a similar diet plan.

Protein Powder


Bosa focuses on maximizing his nutrition by eating whole foods. He has protein at every meal to build, repair, and maintain muscle.

Omega 3s


Bosa eats plenty of anti-inflammatory fish rich in omega-3s, which protect joints and support brain health.

green supplement

Greens Supplement and Multivitamin

Bosa also gets plenty of micro-nutrients via his veggies. If you don’t eat as many salads as you should, try a greens supplement and a multivitamin.

Nick Bosa’s Lifestyle

Early Riser

Even in the off-season, Bosa is up early, no later than 7:30. He eats breakfast and then hits the gym until about 1 pm.

It Runs in the Fam

Football runs in the Bosa blood. Not only are his father and brother pro players, his uncle Eric Kumerow, cousin Jake Kumerow, grandfather Palmer Pyle and great-uncle Mike Pyle all played in the NFL.

Signature Move

Bosa is a pro at sacking, with over 53 under his belt in his career so far. He’s also known for giving a just-doing-my-job shrug after he takes down the QB.

Down Time with the Fam

In the off-season, Bosa likes to spend time with his father and brother on his 30-foot boat at a sandbar near Fort Lauderdale.

Numbers Don’t Lie

Bosa claimed to have the lowest percent of body fat on the 49ers. When the whole team underwent a dual-energy x-ray absorptiometry (DEXA) scan, Bosa’s claim was proven true.

Plagued by Injuries

Bosa’s college ball career ended after he needed core muscle surgery in 2018. He had a season-ending ACL tear in 2019 that turned out to be more serious than a ‘simple’ ligament tear. Questions lingered about his ability to return to play, but he has come back and only had a minor groin strain in 2022 that kept him out for a short time.

Big Time Bucks

Bosa signed a 5-year $170 million contract with the 49ers, making him the highest-paid defensive NFL player.

Competitive Juggler

Bosa says he picked up juggling just to be competitive with his older brother.

Bosa on his off-season routine

‘Weekdays are pretty boring. Wake up around 7:30.’

Bosa on his signature move on the field

‘Inside swipe or outside swipe. I’m more of a power rusher when it comes down to it.’

Bosa on his boating jaunts

‘The boat ride is literally 3 minutes from [my brother’s] place to the sandbar.’

Bosa on the importance of downtime

‘Saturdays are days to have fun.’

Bosa on his secret talent, juggling

‘[My brother] used to be the only one who could juggle, but I caught up to him pretty quick.’

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