Patrick Mahomes, the Kansas City Chiefs quarterback, is not just an NFL sensation, he's a testament to the power of dedication, rigorous training, and a carefully curated diet. As the son of a former MLB pitcher, Mahomes joined the Chiefs in 2017 and quickly rose to prominence, becoming their starting quarterback the following year. With MVP awards, record-breaking stats, a Super Bowl trophy, and a lucrative contract, Mahomes has solidified his place as a living legend.
While innate talent plays a role, Mahomes' success is also attributed to his commitment to a healthy lifestyle, which includes a strategic diet and workout plan. He receives support from his long-time girlfriend Brittany Matthews, a fitness enthusiast, and personal trainer Bobby Stroupe, who designs targeted workouts to help him maintain a muscular physique. Even during the off-season, Mahomes remains dedicated to training and fitness, ensuring he's always ready to perform at his best.
The Evolution of Mahomes' Physique
Mahomes has continuously fine-tuned his physique throughout his career, transforming any lingering baby fat into pure muscle. Diet plays a crucial role in this ongoing progress, with Mahomes making healthier eating choices to stay in top shape year-round. Self-improvement is a driving force, pushing him to achieve benchmark after benchmark.
In 2019, Mahomes emphasized the importance of nutrition, stating, "I think the biggest thing for me (has been) learning how to eat better, learning how to take away the snacks, the candies, the desserts, all that stuff and just focus in on how I eat and how I take care of my body that way." He also acknowledged the influence of his girlfriend, saying, "Eating-wise, I’m blessed that my girlfriend is (big on) nutrition so she helps me out with that-she’s (about) fitness. I just try to eliminate some of the bad meals, the fast food, the foods that aren’t great for your body and don’t help you get the most out of it. I’m a picky eater, but I still try to eat healthy stuff like chicken, salmon, and all the (other) stuff I like a lot."
Mahomes' Dietary Approach
Mahomes typically eats four to five meals a day, spreading out his dinners to avoid consuming too much at once. He doesn't count calories and enjoys snacking on fruits like strawberries, oranges, and apples.
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In 2018, Mahomes told Men's Journal, "I've gotten much better with my nutrition as of late. It's something you have to take care of when you get to the NFL to stay in the best shape possible. I usually eat four to five meals a day. I eat breakfast, then lunch and then spread out my dinners to make sure I'm not eating too much at any one time."
He is a fan of veggies and pairs vegetables with a protein like salmon or grilled chicken for lunch. He splits his dinner into two or three separate meals, and he always starts with one that supplies him with some extra carbohydrates, like quinoa and sweet potatoes. As for snacks, Mahomes likes fruits and protein-heavy options throughout the day.
A Ketchup Obsession
Mahomes is famously a huge fan of ketchup. He puts the condiment on just about everything and even collaborated with Hunt's on the brand's Best Ever Ketchup. "I've been a fan of ketchup for as long as I can remember, and the thick, rich flavor of Hunt's ketchup delivers every time," the football star said in a December 2018 press release. Reflecting upon the partnership, he once claimed, "I just hope we keep finding different ways to expand on my love of ketchup." He even prefers classic, usually ketchup-less foods like mac and cheese and steak with a bit of his favorite condiment. "People seem to think that's a weird thing," he told KCSP 610 Sports Radio, per Business Insider.
Indulgences and Hydration
While Mahomes focuses on healthy eating, he also enjoys some of his favorite foods. According to Postmates, some of his favorite meals are Chipotle Burrito Bowls and Chick-fil-A Chicken Biscuits. He also enjoys snacking on chips and candy, especially at nighttime. He named Whataburger as his all-time favorite burger joint on Jason and Travis Kelce's "New Heights" podcast, saying, "Being a little kid that grew up in Texas [with] Whataburger being down the street and Mom's like, 'I'm at work, what are you going to do for food?' I had to go to Whataburger every other day and I fell in love with it."
Hydration is also a key component of Mahomes' routine. He drinks plenty of water throughout the day and sometimes uses pickle juice to combat muscle cramps. He is also a paid endorser of Coors Light, and he doesn't hold back when asked about how many Coors Lights he likes to drink. "Over/under for me on Coors Lights? I never put a limit on it.
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The Importance of Sleep
Mahomes understands the importance of sleep and makes it a fundamental aspect of his overall lifestyle. Proper amounts of sleep have been associated with optimal health of both the physical and mental variety.
The Mahomes Workout Plan
Mahomes' relationship with personal trainer Bobby Stroupe dates back to the fourth grade. Together, they've generated approximately 72 customized workouts for the off-season alone. As a direct result of his workout plan, Mahomes continues to shed body fat, getting a little more sculpted from one year to the next.
During the season Mahomes trains with the Chiefs’ strength and conditioning staff but also uses Stroupe three days a week for a total of 10 to 12 hours. They work out the day after the game, the day after that and then two days before the game. So for a typical Sunday gameday, Mahomes would train with Stroupe on Monday, Tuesday and Friday. The first day of their routine involves mobility drills and soft-tissue work. The next one has jumps, hops, swings, throws, sprints and other explosive movements, and the last one is the shortest but most intense workout.
Focus on Shoulders and Mobility
Mahomes focuses on his arms and shoulders during the off-season to maintain his throwing power. "Shoulder care is definitely something I’m doing more than I used to…My trainer, Bobby Stroupe, takes me through a routine where my shoulder is in awkward positions while gaining strength. I throw from so many awkward positions on the field, so it’s an important part of my routine."
He also prioritizes mobility, stating, "The thing I’ve worked on the most recently is mobility. I work a lot on mobility in my joints, hip flexor, and legs. It’s important to get everything out of your body that you can."
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A Typical Workout Session
Mahomes' workout sessions typically begin with foam rolling and the use of a Hypervolt to warm up. He alternates between leg and arm workouts, while always incorporating shoulder mobility and throwing mobility exercises. "I make sure to get in some foam rolling and time with the Hypervolt volt to warm up. I have to make sure my body is ready to work out. I do legs one day and arms the next and then keep switching back and forth. We also always do shoulder mobility workouts and throwing mobility exercises. It’s important that I always make sure my shoulder is the healthiest it can be."
Personalized Training
Stroupe personalizes Mahomes' training by watching game tape and tailoring the workouts to the specific movements and positions he encounters on the field. "He puts me in positions that I’m going to be in throughout the game…He actually watches the tape and sees exactly how I watch the game, so it’s not just training that’s for everyone-it’s training that’s specifically for me."
Stroupe also focuses on improving Mahomes' upper-body mass without compromising agility or mobility. This approach ensures that Mahomes possesses power, stability, and mobility in equal measure. Mahomes' previous experiences as a baseball and basketball player also contribute to his athletic abilities. "Playing baseball has had a big impact on football for me and how I train," Mahomes told Men’s Journal. "All the arm care that baseball players do definitely has had an impact on me and I’ve brought that to my football training and mindset. It translates directly to what I’m doing on the football field. I make sure to take care of that the same way I did when I played baseball."
Workout Components
Mahomes' workout plan includes a variety of exercises, such as pulling tires, using resistance bands, slamming medicine balls, jumping, running, lunging, executing throwing and plyometric drills, and performing pull-ups. Stroupe also incorporates an eight-point leaping sequence to improve Mahomes' movement skills and reaction times, followed by mobility, stability, and flexibility exercises. The training regimen also features strength-building and conditioning exercises, such as medicine ball tosses and standard lifts. Mahomes can reportedly deadlift more than 500 pounds.
In this video posted by APEC Group, you can see that Patrick Mahomes workout fundamentals are rooted in full-body, hyper-mobility exercises. With a focus on core strength and lower-body mass building, this workout stabilises his mid-section to ensure greater performance on the field.
Off-season Goals
Heading into the 2024-25 NFL season, the goals for Mahomes were to get faster backward and forward, stronger on pulls and deadlifts and improve his rotational power and speed. They would do 28 different medicine ball throws and a series of multidirectional leaps and jumps. Trap bar deadlifts and heavy rows were two staples. The latter is to help strengthen his shoulder girdle and prevent head and neck injuries while he absorbs contact during the grind of a 17-game regular season and then postseason. “I want him built like a bumper car,” Stroupe said. “I kind of need that. He chooses to play that way.”
Mahomes' Daily Routine
Mahomes starts his day by watching ESPN and drinking coffee and a pre-workout supplement. He then heads to the gym for a workout that includes medicine ball exercises, track work, and strength training. In the afternoons, he may have virtual meetings, play video games (except during the NFL season), hit the golf course, or ride a Peloton bike. He eats four to five meals per day, focusing on nutritious options.
Consistency and Mindset
Mahomes emphasizes the importance of consistency in his training and therapy. He also views defeat as a positive, using it as motivation to learn from his mistakes and improve. "When you lose on a football field or if you invest in a company that doesn’t work out, or whatever it is, I think that helps you out more because it drives you to learn from your mistakes," he told CNBC. "It drives you to be better the next time. I just continue to try to make myself better. I think that’s been the biggest thing that I’ve done my entire life: No matter the success or the failure that I have the previous season, I just try to continue to make myself better every single day. That’s all you can do. If you’re not getting better, you’re getting worse."
He also focuses on the present moment during games, saying, "When you’re out there on the field, there are so many things going on. You have to focus on just a [few] things because your brain can only handle so much. So no matter what the situation is, you have to make sure that you’re focused on the five to six things that can help impact the play in the best way possible. I feel like the score of the game, a lot of times, isn’t one of those things you can focus on. All you can focus on is having a successful play of that play."