Kirk Cousins, the Minnesota Vikings quarterback, has become a prominent figure in the NFL, not only for his skills on the field but also for his dedication to maintaining peak physical and mental condition. His journey to becoming a top-tier athlete involves a meticulous approach to diet, exercise, and cognitive training. This article delves into the details of Kirk Cousins' diet and workout regimen, exploring how he optimizes his performance through a combination of nutrition, physical training, and mental conditioning.
Early Nutritional Struggles
During his freshman year at Michigan State University, Kirk Cousins admits that he knew nothing about proper nutrition. His primary goal was to gain weight, which led him to eat everything in sight. This included foods that he was allergic to or had sensitivities to, resulting in sluggishness, fatigue, and frequent illness.
Halfway through college, he began to understand the importance of nutrition for athletes. He realized that food is like fuel for a car, and to perform at a high level, he needed to consume premium fuel. This meant moving away from college cafeteria staples like mashed potatoes, pizza, processed foods, and soda, and focusing on organic, free-range foods that were as close as possible to their natural state.
However, implementing these changes was challenging in college due to limited options and a lack of time and energy for cooking.
Evolving Diet in the NFL
Upon being drafted by the Redskins in 2012, Cousins had more time and energy to devote to his physical conditioning. He understood that the competition in the NFL was fierce, and to stay competitive, he had to prioritize eating well, sleeping well, and maximizing his time at the football facility.
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Cousins noticed that eating correctly led to greater energy levels, weight maintenance, and better recovery from injuries. As he approached his late 20s, he recognized that his actions would have a significant impact on his performance in his 30s, motivating him to be proactive about his health.
He was introduced to Metabolic Meals by Will Compton, a linebacker for his team. Metabolic Meals provided high-quality, lean, organic, free-range food that was delivered to his home, making it convenient and efficient to eat healthy. Cousins expressed regret that he didn't discover the service sooner, as it saved him time and energy that he would otherwise have spent on meal preparation.
Addressing Food Sensitivities
Cousins underwent blood work to identify food sensitivities. He discovered that gluten and wheat were problematic for his body, even though he had previously considered whole-grain pastas to be healthy. Metabolic Meals offered gluten-free pasta options with a brown rice base, allowing him to enjoy familiar foods without experiencing adverse reactions.
The Importance of Clean Eating
Cousins believes that clean eating is a way for professional athletes to gain an edge over the competition and prolong their careers. While traditional training methods like weightlifting and running are essential, not everyone prioritizes clean eating. He advocates for teams to provide clean, healthy food for their players, even when they are not at the facility, to ensure that their investments in athletes yield dividends.
Kirk Cousins' Current Diet
Today, Cousins is blessed with a high metabolism and says he can really get away with eating anything at all, but because he has had to deal with injuries, he has had to take his diet more seriously. He had blood work done and it determined he needed to cut out grains. Gluten is a top offender, but he also avoids corn and rice. His diet is comprised primarily of veggies, meat, fish, nuts and fruit. When it comes to fast food, Cousins does not discriminate. ‘I’ll still hold the bun, but it’s just a hold.
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Tom Brady's Influence
Kirk Cousins has adopted some of the health concepts promoted by Tom Brady, who has credited them with extending his career into his 40s. Cousins, like Brady, has embraced a strict health regimen that excludes products like wheat, dairy, and eggs.
He acknowledges that his plan may not be as strict as Brady's, as he allows himself cheat days at places like Shake Shack, Portillo's, and the State Fair. However, he recognizes the importance of a detailed diet in prolonging his career.
Brain Training
In addition to diet and exercise, Kirk Cousins places a strong emphasis on brain training. He utilizes neurofeedback, which involves real-time measurement of brain activity, and works with coaches to monitor his breathing and sleep. This method helps him mitigate stress, recall and process information quickly, and sharpen his peripheral and mental awareness.
Cousins believes that brain training gives him an edge in areas that may compensate for any physical attributes he lacks. He sees quarterbacking as more mental than physical, emphasizing the importance of leadership, emotional makeup, and the ability to process information and have spatial awareness.
NeuroPeak Pro
Dr. Tim Royer, a neuropsychologist, has been working with Cousins since 2011, helping him optimize his performance through measuring his nervous, respiratory, and endocrine systems. Cousins undergoes medical-grade EEG testing multiple times per week, providing Royer with data on his brain activity.
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The equipment used for EEG testing provides Cousins with a comprehensive dashboard of his body's functions, including heart activity, skin reactions, and other physiological functions. This allows him to determine his baselines for when he is stressed or focused.
Sleep Monitoring
Royer also monitors Cousins' sleep architecture to ensure he is getting the right kind of sleep. He measures brain waves during sleep to assess how many times the brain awakens at night, how long it takes to fall asleep, how much deep sleep he is getting, and his rapid eye movement (REM).
Cousins needs nine hours of sleep to function properly, and Royer believes that sleep is crucial for hormone production, processing speed, and memory. He programs Cousins' sleep for road games based on the time zones he will be traveling to, using melatonin and blue light therapy to adjust his sleep schedule.
Cognitive Exercises
Cousins has also engaged in cognitive exercises to hone his mental skills. In 2016, he watched every Star Wars movie while hooked up to an EEG monitor to measure his brain activity. The goal was to monitor his sympathetic and parasympathetic nervous systems and identify situations that would cause him to lose focus or experience stress.
If his brain lost focus or exhibited high beta waves, the movie would shut off, forcing his brain to find an answer for why that was happening. This exercise helped him be more cognizant of situations that would cause him to fold under pressure on the field.
The Impact of Brain Training
Cousins believes that brain training has helped him process information more efficiently, remember plays and snap counts, and maintain focus throughout the game. It has also helped him combat anticipatory stress and manage nervous energy leading up to games.
Royer has stated that Cousins is playing at a higher level than ever before, attributing it to the brain training he has done. Cousins has noticed that he is gaining seconds in decision-making because his brain is in a better place.
Workout Regimen
Cousins works out on the regular. Pre-game, Cousins spends about an hour warming up on his own, reviewing notes, and getting centered by listening to music. ‘You’ve got to be adaptable as a pro athlete. Cousins is a brand ambassador for ETS Performance Nutrition. Cousins’ ETS Performance also includes a pre workout that improves focus and endurance.
Daily Routine
Cousins prioritizes sleep, but he’s up early, often by 5 am most days. He wakes up early regardless if it’s a noon or night game and likes to go over his football notes and read his Bible a bit, pray - just kind of center himself.