Balanced Nutrition: Every Choice Makes A Difference

Balanced Nutrition: Every Choice Makes A Difference

Mixed Berry Protein Muffins Reading Balanced Nutrition: Every Choice Makes A Difference 4 minutes Next Recipe: Classic Turmeric and Kale Hummus

IT'S NOT just one thing, it’s everything. True balanced nutrition. Whatever you are looking to get out of your body, you need nutrient-rich foods to fuel that output, and if you aren’t putting the right things in your body, you won’t be able to perform your best.

Peak performance is the result of every decision you make. From the water you drink, to the food you eat, to the exercises you perform, to the sleep you get — every choice is important. We provide comprehensive guidance to help you make the most of each moment because every choice adds up, and every decision helps determine the outcome.

For years, athletes were more concerned with what they got out of their bodies than what they put into them, but we see things differently.

Balanced Nutrition

Food is your body’s fuel and you’ll only get as much out of your body as you’ll put into it. That’s why we prioritize eating local, nutrient-rich whole foods like organic fruits and vegetables and hormone-free, antibiotic-free lean meats. If you do not eat meat or other animal-based protein sources, you can still get adequate protein through plant-based sources like tree nuts, seeds, and plant-based protein supplements.

We chose to fill up on a healthy, balanced diet because you can’t perform or recover well if you're depriving your body of the proper nutrients. We believe in keeping it mostly plant-based. We’re not vegans or vegetarians, we just like to give animal products a smaller portion on the plate. Research shows a higher intake of plant-based food can help reduce inflammation, strengthen immunity, and prevent DNA damage (think aging).

No matter your activity level, fueling your body with healthy foods is critical for your body to function properly daily and over the long term.


We recommend starting by drinking half of your body weight in fluid ounces of water every day. We refer to this as establishing a “hydration baseline.” Every day, your goal should be to reach your hydration baseline at minimum. So, if you weigh 130 pounds you would drink 65 fluid ounces of water, if you weigh 180 pounds you would drink 90 fluid ounces of water, and so on. This hydration baseline is an excellent place to start, but if you’re active throughout the day and lose a lot of fluids through sweat and exercise, you’ll need to consume even more water in order to maintain adequate hydration.

It’s important to remember that just consuming water may not be adequate to fully replenish and refuel your body. Essential electrolytes like sodium, chloride, and potassium exit the body during exercise in the form of sweat. This loss of electrolytes creates a chemical imbalance in the body over time, so it’s essential to replenish them as quickly as possible. Electrolytes amplify hydration by helping you absorb the water you drink while replenishing the minerals your body needs, especially when you’re working out or being active. While there are many things you can do to promote pre- and post-workout recovery, proper hydration with electrolytes can have a significant impact on your recovery


Find what balance fuels your body the best. We each have one body and one life — treat it with respect.

Tom Brady Explains TB12 Nutrition from TB12 Sports on Vimeo.

Tom Brady on the Importance of Hydration from TB12 Sports on Vimeo.

TB12 Nutrition Guide

At TB12, we believe a healthy, balanced diet is essential for fueling a seamless mind-body connection. The kind of connection that leads to better performance on the field, faster recovery after a workout, and the day-to- day energy you need to achieve your next goal.

In 2017, we laid the foundation for TB12’s nutrition guide. Because we’re always learning and the space is always evolving, we wanted to share a few updates and our new perspective. The TB12 Nutrition Guide includes our top 12 nutrition tips (new, old, and updated) for nourishing your body to perform and feel its best.