How Do Sports Superstars Stay Fit After 35?

Staying fit before you turn thirty is fairly easy for most of us. A young body doesn’t need much exercise and, with some reasonable eating habits, most of us can keep a fairly fit physique. But what happens when we go over thirty? Why do we gain weight more easily, and why is it so hard to get rid of it?

Well, it all boils down to the changes in our lifestyle. Some people get a sedentary job while others simply prefer watching TV in their free time. There are also those who spend a lot of time browsing the Internet or looking up for promo codes like Bet9ja Promotion Code to keep themselves entertained.

So, while you are sitting in your chair and watching your favourite sports game on TV, you might be asking yourself: how do the famous athletes stay healthy and fit way into their 30s and 40s? Let’s now look at the eating and training habits of the two famous sports stars, 42-year-old NFL star Tom Brady and the 38-year-old tennis superstar Roger Federer.

Eating Habits

Brady’s eating habits are strictly regimented, and he also drinks up to 25 glasses of water during the day, except during meals so that it doesn’t interfere with his indigestion. For breakfast, he drinks a smoothie made of bananas, blueberries, nuts and seeds. Brady’s lunch includes a piece of fish with vegetables, and his dinner is fairly similar, with lots of nutrients and vegetables. For a snack, he prefers eating fruits or raw vegetables, protein shakes or protein bars, or even chips or hummus. 

Federer’s eating habits, on the other hand, are much less regimented than Brady’s. In the morning, he eats some cereal and homemade waffles with raspberry syrup and drinks coffee and freshly squeezed juice. For lunch and even before his matches, he enjoys pasta with a light sauce, and for dinner, he enjoys a variety of cuisines such as Indian, Italian or Japanese. Bananas are his go-to snack.

The main difference between these two is that Federer, unlike Brady, likes to indulge in occasional ice cream and chocolate, and even some wine and champagne.


When it comes to exercise, both men need to stay in top shape to maximise their performance on the field.

In the morning, following a deep force massage, Brady spends about 40 minutes exercising with resistance bands. His workout usually includes lunges, planks, squats and shoulder exercises followed by another massage to help his muscle recovery. He usually works out four to five days a week.

Federer’s workout routine is more diverse, and his training includes moderate weight training, cardio, static stretches and plyometrics. Some of the exercises he uses include warm-up training, medicine ball shuffle and side lunge, resistance band exercise, cone and racket drills and high-intensity interval training.

So what can you do to keep your body as fit as the sports superstars? Eat healthy food in moderation, and find some time for workout and other physical activities. That’s all it takes.