Buffalo Bills quarterback Josh Allen is considered one of the best in the league. He attributes his athleticism to a good night’s sleep. Allen has been making headlines not just for his prowess on the football field, but also for his commitment to a holistic wellness routine. This routine encompasses everything from diet and exercise to sleep and recovery, revealing a comprehensive approach to maintaining peak physical and mental condition. As he gears up for the 2025 NFL season, Allen's dedication to wellness offers valuable insights for athletes and anyone looking to optimize their health.
Prioritizing Sleep for Optimal Recovery
Allen emphasizes the critical role of sleep in his overall performance. Recognizing the challenges of traveling and maintaining a consistent sleep schedule, he has partnered with Natrol, a sleep-aid brand. He aims for at least eight and a half to nine and a half hours of sleep each night, depending on his daily activities. Allen uses Natrol Sleep and Restore melatonin. He says that the product helps him fall asleep earlier and wake up feeling rested and restored.
To further enhance his sleep quality, Allen follows advice from sleep doctors, ensuring his bedroom is cold and quiet. He also incorporates green noise, a variation of white noise that focuses on mid-range frequencies, to create a conducive sleep environment.
Diet and Nutrition: Eating Clean for Peak Performance
Allen's diet has evolved, particularly after marrying actress Hailee Steinfeld in May 2025. Aiming to maintain a fit and slim physique, he has made conscious dietary choices. His current diet emphasizes lean protein sources such as steak, chicken, and fish, with a particular fondness for sushi. He avoids counting calories, instead focusing on eating clean and diversifying his protein intake.
Allen has also eliminated butter and dairy from his diet. When he is in Buffalo, a chef cooks for him at least two times a week, ensuring he maintains a healthy and balanced diet. He typically eats a light breakfast or lunch, or sometimes skips breakfast altogether, not adhering to intermittent fasting but rather listening to his body's hunger cues.
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Training and Exercise: Balancing Strength and Flexibility
Allen's workout routine includes training four days a week, from Monday through Thursday. The sessions alternate between upper and lower body exercises, with occasional full-body workouts. Growing up swimming competitively, Allen recognizes the benefits of swimming for his body, especially for his demanding job as a quarterback. Swimming provides resistance training without putting excessive load on his joints, while also offering excellent cardio benefits.
He also focuses on rotational movements and flexibility. Allen incorporates resistance bands and prehab exercises for his shoulders, ensuring he remains flexible and mobile. He avoids bulking up too much in his upper chest and shoulders, as he believes it can limit his range of motion when throwing the football.
Recovery and Wellness: Modern Tools for Enhanced Performance
In addition to sleep and nutrition, Allen incorporates modern recovery tools into his routine. One notable addition is an infrared sauna with red light therapy, which he and his wife, Hailee Steinfeld, use almost daily. Infrared saunas use infrared light to heat the body directly, promoting muscle recovery and relaxation.
He also uses sleep supplements like melatonin to ensure he gets adequate rest. Allen has also experimented with ozone treatments. These strategies reflect his commitment to investing in his long-term health and performance.
The Mental Game: Finding Balance and Purpose
Beyond the physical aspects, Allen recognizes the importance of the mental game. He finds balance and enjoyment in hobbies like golf, which he believes has improved his throwing mechanics. The rotational movement in a golf swing is similar to that of throwing a football, engaging similar muscles and coordination.
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Allen participates in golf tournaments like the American Century Championship, showcasing his athleticism and competitive spirit. He also acknowledges the mental challenges of golf, which mirror the mental fortitude required in football. The ability to overcome adversity and stay focused, whether on the golf course or the football field, is a key component of his success.
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