Tyreek Hill Workout and Diet

Professional Football Player

Born: 1994

Tyreek Hill grew up in Georgia. In high school, he won the 100 and 200-meter dash in the 2012 Georgia 5A meet. That same year, he just missed winning the 200-meter race at the Golden South Classic in Orlando, FL by 1/100th of a second. Hill was a USA Today All-Americantrack and field selection, and was also named High School Athlete of the Year by Track and Field News magazine. At Garden City Community College, he ran and played football. In 2014 for his junior year, he was recruited by Oklahoma State University, but then got kicked out in December for a domestic abuse arrest. Hill was picked up by the University of West Alabama in 2015, and then in 2016, he entered the NFL draft where Kansas City selected him. He became known as ‘Cheetah’ due to his speed. Hill was traded to the Miami Dolphins in 2022. He has been selected for the Pro Bowl every year since joining the NFL, the Kansas City Chiefs won Super Bowl LIV, and he was also named to the 2010s All-Decade Team. Hill created a self-named charity which has the goal of empowering individuals through education and wellness. He has millions of followers on social media. Hill is 5 feet, 8 inches tall and weighs about 195 lbs.

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Tyreek Hill’s Diet

Diet Summary

Hill takes his diet seriously. He fuels up with plenty of protein, carbs, and healthy fats, eating about 5 times a day and adding up to about 3,000 calories. Oatmeal, eggs, chicken breast, brown rice, and veggies are staples. He mostly eats clean, but he won’t say no to the occasional treat of Popeye’s fried chicken. He drinks plenty of water every day.

Estimated Macros

Medium Carb

Medium Protein

Low-Medium Fat

Diet Details

Protein Power

Hill has protein at most meals, either in the form of eggs, chicken breast, seafood, whey protein, or a chicken sandwich from Popeye’s.

Carbs Are Okay

Hill burns through a phenomenal amount of calories every day. He needs the fast energy he gets from carbs, but they’re the wholesome kind: oatmeal, brown rice, and good-quality bread.

Chickens Beware

Hill is disciplined with eating, but he will sometimes indulge his cravings with a Popeye’s chicken sandwich. By tweeting on social media, he scored free Zaxby’s delivered to the training field during the season.

What to Eat

  • Eggs
  • Egg whites
  • Oatmeal
  • Lean animal protein
  • Veggies
  • Bread
  • Peanut butter
  • Whey protein
  • Granola bars
  • Fried chicken (treat)
  • Water

What to Avoid

  • Empty-calorie foods
  • Processed food
  • Processed food
  • Processed food
  • Artificial ingredients
  • Chemicals

Hill on the importance of diet & peak performance:

‘Back in high school…I was like 175. If I could do it again, it would be me changing my whole diet.’

Hill on what he’ll do to get Popeye’s chicken:

‘I paid for everybody’s food so I could skip the line.’

Hill on the competition in the chicken sandwich category:

‘I love Chik-Fil-A too.’

Tyreek Hill’s Workout Routine

Workout Routine

The Cheetah

Hill is incredibly fast. In 2016, he ran the 40-yard dash in 4.29 seconds, faster than any other NFL Combine participant that year. His speed is recorded at 22+ miles per hour. An actual cheetah can run almost 70 miles per hour.

Serious Work Ethic

Hill’s workouts are intense. His coaches all agree that he always did as he was asked and worked incredibly hard.

Mix It Up

Hill doesn’t just run sprints and lift weights. He does a whole range of exercises, including basketball, boxing, and obstacle courses.

Speed Academy

Hill acts as a coach for high schoolers during the off-season. He says he was inspired by big names when he was a kid, and he is hoping to do the same for today’s youth.

Daily Dose

While a lot of NFLers only work out 3-5 times a week, Hill sweats it up almost every day.

Warm Ups Are Essential

Hill typically starts his workout with a light jog and some dynamic stretches to get the blood moving.

Strength & Conditioning

Hill does a series of strength and conditioning exercises including lunges, squats, bench presses, deadlifts and core work to build power.

Speed & Agility

Also essential for his performance on the filed are speed and agility drills which he does after his strength training.

Flexibility Matters

Hill added yoga into his off-season routine as a way to loosen up his hips and glutes, and says it has been game-changing, so to speak.

Exercise Style

A Tyreek Hill Routine

Circuit training

  • Do 10-12 reps x 3 rounds
  • Dumbbell walking lunges
  • Wall sit: 60 sec
  • Jumping lunges
  • Dumbbell squat jump
  • Goblet squats on Bosu ball

Field training

  • Sled pushes
  • Sled pulls
  • Agility drills
  • Sprints
  • Handwork

Gym training

  • Weighted skips
  • Skill exercises
  • Stability work
  • Box jumps

Core work

  • Do 10-15 reps x 3-4 sets
  • Russian twists
  • Medicine ball tosses
  • Ab wheel rolls
  • Stability ball planks: 60 sec

Post-game workout

  • Do 10-12 reps x 3 sets
  • Nordic hamstring curls
  • Lateral lunge w/ kettlebell
  • Single-leg Romanian deadlift
  • Dumbbell single-leg Romanian deadlift
  • Single-leg box jump w/ resistance band
  • Glute bridge w/ resistance band


  • Yoga: 2x/week

Hill on his track & field background

‘It helps me a lot [with football].’

Hill on his fitness goals

‘If I’m healthy and my mind is still in the right place, I really want to try to qualify for some Olympic teams.’

Hill on competition

‘You shouldn’t want to shy away from the best.’

Hill on yoga

‘We introduced yoga into my 2020 off-season routine and it’s MUCH harder than it looks.’

Hill on the effects of yoga

‘I’ve been feeling amazing.’

Hill’s high school coach on his work ethic

‘He was really quiet…He did exactly what he was told to do, worked hard and had a really strong work ethic.’

Hill on racing

‘If anybody wants to race me…come find me.’

Tyreek Hill’s Supplements

Protein Powder

Whey Protein

Hill usually has a protein shake twice a day after working out. Protein is an easy and convenient way to build muscle, restore glycogen, and tame hunger.

liquid energy

Liquid Energy

Hill is a brand ambassador for GOAT Fuel, an energy drink that contains electrolytes, vitamins, BCAAs, and caffeine, but no sugar or genetically-modified ingredients. It is suitable for vegans.

Tyreek Hill’s Lifestyle

Ho-Hum Records

In 2012 when Hill broke 21 seconds for the 200-meter race at the Georgia State Championships, virtually no one noticed. Hill went out for a buffet dinner, and then played video games with his friends.

Low Point

In 2014, Hill plead guilty to assaulting his pregnant girlfriend. In 2019, he was investigated after his 3-year-old son was treated for a broken arm, but the incident was ruled an accident.

Ripple Effect

Hill’s football career almost never got off the ground. After the domestic abuse arrest in his first semester at Oklahoma, he was believed to be an outcast. Although West Alabama picked him up, everyone said the NFL wouldn’t touch him.

Who’s Running This Play?

In 2019, Damian Williams sprinted 91 yards to score a touchdown. Hill was so excited for the play, he outran his teammate.

Big Dreams

Hill says he’s ready to retire from the NFL, but is considering playing for the XFL. He also wouldn’t mind playing flag football in the Olympics. He has a lot of different interests and plans for his post-NFL life.

Paying It Forward

Hill created the Tyreek Hill Family Foundation to help at-risk youth. The charity provides free football camps, does a Turkey Drive every Thanksgiving, and awards college scholarships. Hill also pays visits to kids in hospitals to cheer them up.

All-Around Win

Hill pledged to donate $5K to the Cheetah Scholars program for every touchdown he scores during the NFL season. Ten students receive a scholarship each year from his charitable foundation.

Hill on football

‘I love playing football, but it’s what you do outside of football that makes you who you are.’

Hill on himself

‘The sky’s the limit for me. All I got to do is stay focused, stay humble, stay grounded. My grandparents did a great job of…keeping me grounded.’

Hill on success

‘We all want to be the best. We all want to make the most money.’

Hill on retiring from the NFL

‘I’m serious about it.’

Hill on why he is considering retirement

‘I’m getting old, bro.’

Hill’s advice to NFL hopefuls

‘Stay humble. Stay hungry. Work hard.’

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