saquon barkley

Saquon Barkley Workout and Diet

Professional Football Player

Born: 1997

Saquon Barkley was born in the Bronx, NY and his family moved to Pennsylvania in 2001. In high school, he played football in the Eastern Pennsylvania Conference, an area known for producing pro athletes. Barkley also played basketball and lettered in track and field in high school, setting a record for the 100-meter dash. He was heavily recruited for college and opted to play running back for Penn State where he set several records. Barkely chose to enter the 2018 NFL draft rather than staying for his senior year and was picked up by the NY Giants. ‘SaQuads’ set several records his first year, was named NFL Offensive Rookie of the Year, and made it to the Pro Bowl that same year. He had some injuries in 2020 but made it back to the Pro Bowl in 2022. He is an investor in X2 Performance nutritional supplements. Barkley has millions of followers on social media. He is 6 feet tall and weighs about 230 lbs.

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Saquon Barkley’s Diet

Diet Summary

Barkley is a big guy and needs to fuel himself accordingly. His go-tos are animal protein like steak and chicken, along with potatoes and plenty of veggies so he’s getting maximal nutritional bang for his buck. He considers all food to be fuel for his workouts. While he doesn’t follow any specific diet, he has more or less cut out the junk food he used to consume in college, and replaced it with whole, natural foods that promote growth and recovery. He stays hydrated with plenty of water.

Estimated Macros

Medium Fat

Medium Carb

Medium Protein

Diet Details

Eat Clean

Barkley considers himself to be a clean eater. Other than avoiding junk food, he doesn’t restrict his intake.

Balanced Meals

Barkley eats some combination of protein and veg along with some unprocessed carbs at just about every meal.

Hydration Matters

Barkley works out hard. He makes sure to drink plenty of water every day to prevent dehydration.

What to Eat

  • Eggs
  • Steak
  • Chicken
  • Veggies
  • Whole grains
  • Nuts
  • Fruit
  • Water

What to Avoid

  • Empty calorie foods
  • Fast food
  • Processed foods
  • Junk food
  • Chemicals
  • Artificial additives

Barkley on the importance of health

‘Staying fit and strong is a year-round commitment for me.’

Barkley on fitness

‘It all starts with a good breakfast.’

Barkley on the best thing he can cook

‘Best dish I can cook is chicken, rice, and potatoes.’

Saquon Barkley’s Workout Routine

Workout Routine


Barkley can squat 650+ lbs. but he says he’s not doing it to show off or just to grow muscle. He does it for the job.

Eyes on the Prize

Barkley says his trainer Ryan Flaherty challenges him but also always makes sure to keep the ultimate goal in mind: staying healthy so he can play all season.

Up Your Game

Barkley does basic moves but with added difficulty, such as a chin up or kettlebell shoulder press with a resistance band.

Daily Dose

Barkley is serious about his fitness. He trains hard and does not miss a workout.

Full Body Workout

Lots of focus goes to Barkley’s legs, but he works every part of his body hard. For his abs, he’ll do Swiss ball rollouts to pike-ups. For his arms, he might do weighted inverted rows.

Bodyweight Rules

Barkley often uses bodyweight while training rather than being glued to a barbell.

Recovery Matters

After suffering several injuries, Barkley started to get serious about recovery. He has incorporated stretching into his routine and also does ice baths.

Exercise Style

A Saquon Barkley Quad Squad Challenge

  • Lunge hold: 10 sec/each leg
  • Squats: 10 sec
  • Jump squats: 10 sec

Barkley on his approach to fitness

‘I try to be an explosive athlete because of the position I play.’

Barkley on his favorite moves

Squats are key for me to build that strength in my quads.’

Barkley on why he lifts heavy

‘I’m not doing it to put on weight or be a muscle head. Those 650-lb lifts are about helping me run through a 350-lb defensive tackle.’

Saquon Barkley’s Supplements

Pre Workout

PreWorkout & Intraworkout

Barkley has invested in X2 Performance which offers clean pre-workout + intraworkout powder with antioxidants and electrolytes to fuel his grueling gym sessions.

x2 energy drink

Energy Drink

X2 also offers a line of non-carbonated energy drinks that provide clean energy without the jitters or the crash.

Saquon Barkley’s Lifestyle

Sleep for Recovery

Barkley considers sleep to be as important as hitting the gym. Sleep is an essential part of his recovery plan.

Pro High School

Barkley attended Whitehall High School, home to several NFLers including Matt Millen and Dan Koppen. The school retired Barkley’s #21 jersey in 2021.

Injury Issues

Barkley makes it a goal to be able to play in every game, but an ACL tear in 2020 ended his season in Week 2. In the 2023 season, he missed Weeks 2-6 due to an ankle injury.

It Runs in the Fam

Barkley’s family is athletic: his father was a boxer and his brother played baseball for the LA Angels. His great uncle was also a pro boxer and middleweight champion.

A Promise Kept

Barkley left college a year early to enter the NFL, but he promised his parents he would finish his degree, and in 2022, he fulfilled that promise. He is the first member of his family to graduate from college. His one disappointment: not being able to attend the graduation ceremony.

The Quadfather

Barkley says it never ceases to surprise him when random strangers compliment his legs, which measure 29” in circumference. Even NFL pro Eli Manning has remarked on them.

Barkley on recovery

‘It’s listening to your body and understanding that there might be some days you’ve got to take it a little bit easier.’

Barkley on ability

‘The best ability is availability in the NFL.’

Barkley on graduating from college

‘It felt amazing…Everyone pushed me…I also thought it would be good to get my degree to set an example for my siblings and my family.’

Barkley on people remarking on his legs

‘It was males, females, everybody — and I’m just so caught off-guard by it.’

NFL pro Eli Manning on Barkley’s quads

‘His quads are the size of my waist and whole upper body.’

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