Travis Kelce Workout and Diet

Professional Football Player

Born: 1989

Travis Kelce is from Ohio. He was a 3-sport athlete in high school: football, basketball and baseball. As quarterback in high school, he earned All-Lake Erie League honors. Kelce played for the University of Cincinnati like his older brother Jason who also went on to play in the NFL. In 2012, Travis’ final college season, he earned first-team all-conference honors and was named Tight End of the Year. He was picked up by the Kansas City Chiefs in the 2013 NFL draft and has won Super Bowls LIV, LVII and LVIII with that team. Kelce has been a Pro Bowler 9 times, All-Pro 7 times, is considered to be one of the greatest tight ends of all time, and is the highest paid tight end in the NFL. He has many endorsement deals including with Nike, Dick’s Sporting Goods, and Sleep Number. Kelce co-hosts the podcast New Heights with his brother, and is dating megastar Taylor Swift. He is part owner of Hilo Nutrition. Kelce has millions of followers on social media. He is 6 feet, 5 inches tall and weighs about 260 lbs.

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Travis Kelce’s Diet

Diet Summary

Feeding 260-lb Kelce is a full time job, and so he hired help. His old friend Kumar Ferguson acts as his personal chef despite not being formally trained in nutrition. Chef Ku cooks 3 meals a day, year round for the pro. Kelce is a picky eater, but staples include oatmeal, grass-fed steak, and mashed potatoes. He’s not a big fan of veggies, but will eat them because they’re good for health. His go-to for fast energy in the 4th quarter are gummi bears. He is also co-owner of Hilo nutrition, which created a healthy gummy just for him. For hydration, he drinks plenty of water.

Estimated Macros

Medium Fat

Medium Carb

High Protein

Diet Details

Strong Start

Breakfast for Kelce is often oatmeal and fresh fruit, which provide both fast energy in the form of carbs and fiber so he doesn’t feel hungry again too soon.

Bring on the Beef

Kelce is a big fan of meat, particularly from the The Upper Cut KC that sells grass-fed bone-in beef filets. He loves barbecue, but has cut back to a few times a month.

Picky Eater

On the ‘no’ list for Kelce are goat meat, sausage casing, and most vegetables, particularly spinach.

Pre Game Ritual

Kelce has eaten French toast and strawberries before every pro game he has ever played.

What to Eat

Whole, natural foods
Grass-fed beef
Chicken
Seafood
Wings
Organic fruit
Oatmeal
Potatoes
Eggs
Pizza
Veg
French toast
Vitamin gummies
Water

What to Avoid

Not eating enough
Vegetables whenever possible
Thanksgiving foods
Sausage casing
Spinach
Onions
Mayo

Kelce on his pregame meal of choice

‘I love bbq, but every pregame meal has been French toast and strawberries since I’ve been on the Chiefs.’

Kelce on what he eats when he’s watching a game

‘Wings and football just go together, hand in hand.’

Kelce on another food fave

‘I love a good pizza party.’

Travis Kelce’s Workout Routine

Workout Routine

Work Arounds

As a high school sophomore, Kelce failed French class, making him automatically ineligible to play football. His dad convinced the coach to let him work with the team anyway, along with handing out water bottles and taping up injuries.

Trainer Trav

Kelce is so committed to working out, he earned the nickname ‘Trainer Trav.’

Recovery Supplements

To help Kelce stay at his peak and reduce recovery time, his trainer does dry-needling and cupping on problem muscles.

Regular Dose

Kelce trains on the regular. After a 1-month break immediately after the season ends, he’s ready to head back in and get to work

Build a Stable Foundation

A big part of Kelce’s fitness routine involves having a stable foundation to work from.

Pre-Hab & Rehab

Kelce takes injury prevention seriously. He not only does what the PT tells him, he also keeps a mental catalog of exercises to do if he starts to feel any tightness or weakness.

Exercise Style

A Travis Kelce Off-Season Routine According to Men’s Health

Squats
Lunges
Deadlifts
Battle ropes
Sprints

Wall slides: lying on bench, back & legs against wall, press heel into wall as you lift leg as high as possible. 15/side x 3 sets

Single leg box squat: Seated on box, lift right foot off floor. Lean forward slightly to stand. Keeping foot lifted, sit. Repeat. Do 10/side x 3 sets

Single arm snatch: Stand holding dumbbell at hip. Squat slightly, then stand explosively, lifting dumbbell. When it reaches shoulder height, punch overhead, straightening arm. Lower weight to shoulder, then hip. Do 6-8 reps/side x 3 sets

Recovery: dry-needling, cupping

Kelce on working with injured players in high school

‘That was the start of my appreciation for anatomy…understanding being healthy and at your peak…at all times.’

Kelce on his fitness focus

‘I’ve really focused on the small stuff that keeps the big picture in mind.’

Kelce on how he stays injury-free

‘The rehab, the pre-hab, and what you can do to stay on the field and at your peak athleticism.’

Kelce on being a tight end

‘We’re like the utility guy: whatever you need done, we have to be able to have that attribute.’

Kelce on his month-long post-season break

‘That’s a huge part for me to just rewind and regroup and just relax.’

Travis Kelce’s Supplements

Vitamin Gummies

Kelce likes to keep things simple. He partnered with Hilo Nutrition to create easy-to-carry and easy-to-digest vitamin gummies. Ingredient options include caffeine, calming, sleep, immunity boost, and post-workout.

GET IT HERE

Travis Kelce’s Lifestyle

Sleep: Essential for Health

Kelce makes a point to get 10 hours of sleep a night, particularly before a game. He also naps, sometimes before noon.

Alternate Reality

Kelce lost an entire season in college due to testing positive for marijuana, and considered switching over to baseball.

Taking a Knee

Kelce was one of the first players to kneel during the national anthem in protest of police brutality.

New Heights

The Kelce brothers have made it to #2 in the Apple store for their podcast where they discuss football and pop culture topics, including Kelce’s relationship with Taylor Swift. The show is named after the area where they grew up.

It Started With a Bracelet

Kelce had the idea of giving Taylor Swift a friendship bracelet with his phone number on it. He was disappointed she doesn’t talk to people before or after shows, saving her voice for singing. Luckily, the two connected later.

Future TV Career?

In 2023, Kelce hosted the iconic Saturday Night Live, but that wasn’t his first tv appearance: he was also the subject of a reality dating series called Catching Kelce.

Bro Vs Bro

Kelce’s older brother Jason played for 13 seasons with the Philadelphia Eagles, and the two faced off in Super Bowl LVII in 2023. The Chiefs won, but Travis still looks up to big bro Jason, and wears #87 for the year Jason was born.

Everyone Gets It Wrong

The correct way to pronounce his last name is ‘Kell-ss,’ not ‘Kell-see.’

Kelce on sleep

‘The biggest thing is, take names. I’ve already taken one today and it’s not even noon.’

Kelce on his brother

‘If there is a Kelce legacy, 2 brothers making it to the NFL, it all started in 1987.’

Kelce on football

‘My passion for this game is never going to change.’

Kelce on team spirit

‘If you don’t care about the guy next to you, one, you’re a terrible teammate. Two, you’re never gonna win.’

Kelce on dating expectations

‘I’ve actually walked out on a girl for being rude to a waitress.’