patrick
mahomes
up 15 minutes early to shower, a recovery score every morning, eating lighter as game day nears, no sugar after 5, and a cold, pitch-black bedroom.
from his August 2026 Robb Report interview, the WHOOP podcast (2024) and GQ Sports (2023). He invests in WHOOP, so the podcast is brand-hosted.
- wake15 min early
- game week~230 → 220 lb
- sugarnone after 5 pm
- bedroomcold, pitch black
what patrick uses.
protocol as of aug 2026
what patrick eats.
- after the gamesunday nighta big meal
what he calls a big cheat meal (2024).
2·’24 - game weekmonday to saturdaylighter and lighter
planned with his trainer and his chef (2024).
2·’24 - night beforesaturdayone last big meal
to get the calories in before kickoff (2024).
2·’24 - late nightat nightdoritos
cool ranch or spicy sweet chili (2026).
1·’26 - his own cookingat hometacos
what he made for his younger brother growing up (2026).
1·’26
patrick’s day.
- 15 minutes early
- First thing
- MorningRead his Bible
to find calm: the sauna, a bike ride, “or in the morning, I read my Bible.”
focus
- Calm daysSauna or a bike ride
“I usually get in the sauna or do a bike ride to get moving and sweating a little bit.”
cold & heatrecovery
- Monday to SaturdayEat lighter as game day gets closer
“After the games, I’ll go have a big meal. And then after that, with Bobby and my chef, we have a plan of kind of eating lighter and lighter all the way up until Saturday.” Then one last big meal the night before. Roughly 230 lb on Monday, closer to 220 by Sunday.
nutrition - Season to seasonA plan that changes every year
he and his trainer Bobby Stroupe rework the plan around the last season’s injuries: heavier early in the season to absorb hits, lighter later for mobility. That season, he said, he was the lightest he’d played since high school.
fitness
- After 5 pmNo sugar late in the day
he tries to cut sugar after 5 p.m., especially later in the week. Snacking is the part that gets him in trouble, mostly in the off-season.
nutrition
- BedtimeCold, pitch black, no TV
“Then it was a cold room, blackout curtains, no TV on.” Sleeping with the TV on, his recovery had sat around 40 to 60. In 2026: “We have to turn all the lights off. My wife sleeps in pitch-black darkness.”
sleep - NightChips at night
“I crave some type of unhealthy snack. A lot of time, that’s chips. I do Doritos a lot. I go between Cool Ranch and the [Spicy Sweet] Chili.”
nutrition
- TraveliPad and headphones in his bag
“If I’m not watching a movie or listening to a podcast, I’m watching [game] film.”
focus
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more routines.
patrick bet-david
affirmations read three times a day, at least three workouts a week since he was 14, no coffee since 25, phones away at dinner, and nothing heavy late at night.
see the habits
eliud kipchoge
up at quarter to six, three key sessions a week, strength and mobility twice a week, training by feel, tea and bread after long runs, ice baths and massage, and six and a half to eight hours of sleep.
see the habitsSources (7)
- Robb Report — Patrick Mahomes on Hublots, tacos and the Ferrari SF90 (Aug 8, 2026)
- WHOOP Podcast ep. 287 — How sleep and recovery guide Patrick Mahomes (WHOOP write-up, updated Jun 9, 2026; episode Sep 3, 2024)
- GQ Sports — 10 things Patrick Mahomes can’t live without (Sep 7, 2023)
- Hublot — Patrick Mahomes joins Hublot as ambassador (2025)
- Forbes — Doritos lover Patrick Mahomes is part of Super Bowl LIX ad campaign (Jan 14, 2025)
- CNBC — Patrick Mahomes agrees to equity deal with Hyperice (Oct 1, 2020)
- Forbes — Kevin Durant and Patrick Mahomes invest in WHOOP (Oct 28, 2020)
Last checked 20 Oct 2026.
Photo: Senior Airman Alec Risser, U.S. Air Force, Public domain (U.S. Air Force work), via Wikimedia Commons (cropped, resized). All image credits.
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