Nick Bosa Workout and Juicing Secrets
August 09, 2024
Nick Bosa, the star defensive end for the San Francisco 49ers, faced a significant setback when he sustained a severe torn ACL in his left knee during Week 2 of the 2020 NFL season against the New York Jets. This injury prematurely ended his season, placing him on injured reserve and requiring extensive rehabilitation.
Bosa’s recovery process was intensive.
His dedication paid off when he returned to the field in 2021, quickly regaining his form and finishing the season with 15.5 sacks, the fourth-highest in the league that year.
An important part of his recovery journey was starting to juice regularly with a Slow Juicer from Hurom.
Juicing expedited his healing process and helped him achieve the best shape of his life. In fact, Bosa now boasts one of the lowest body fat percentages in the NFL among defensive players.
Read on to learn Nick Bosa’s workout and diet plan and find out how he managed to come back better than ever.
Let’s dive in.
Who Is Nick Bosa?
Nick Bosa, born on October 23, 1997, in Fort Lauderdale, Florida, is a highly acclaimed American football defensive end for the San Francisco 49ers of the NFL. Known for his formidable presence on the field, Nick is celebrated for his speed, size, and keen play-reading abilities.
He hails from a family with a rich football heritage; his father, John Bosa, and his uncle, Eric Kumerow, both played in the NFL. Nick Bosa’s brother, Joey Bosa, is also a star defensive end for the Los Angeles Chargers.
Nick Bosa’s football journey began at Ohio State University, where he distinguished himself as a standout defensive player. His collegiate success led to his selection as the second overall pick by the 49ers in the 2019 NFL Draft.
In his rookie season, Bosa quickly made an impact, earning the NFL Defensive Rookie of the Year award and helping lead his team to Super Bowl LIV. His impressive performance has continued, with multiple Pro Bowl selections and recognition as one of the league’s top defensive players.
Nick Bosa Workout Routine in a Nutshell
Nick Bosa’s workout routine is carefully designed to enhance his strength, agility, and flexibility. All three are essential for his performance as an elite NFL defensive end because of the position he plays..
Here’s a detailed breakdown:
Nick Bosa Strength Workout
Nick Bosa’s strength training routine includes:
- Hypertrophy exercises: Squats, deadlifts, and bench presses form the core of his strength training. These exercises target multiple muscle groups simultaneously to build overall power.
- Functional exercises: Nick Bosa also loves functional exercises like pushing sleds, ball slams, and Farmers’ carries. These moves are great for power, stamina, and stability.
Nick’s training structure aims to maximize muscle growth.
The professional football player does heavy weights with low reps (4-6 reps per set) and 3-4 sets per exercise. He also incorporates 2-3 minutes of rest between sets.
This workout structure builds exceptional strength but also optimizes muscle recovery.
Nick Bosa Agility Workout
Agility training is essential for Bosa’s explosive movements on the field. His routine includes:
- Shuttle runs: These exercises improve lateral quickness and change-of-direction speed.
- Sprints: Nick Bosa loves sprints, but his secret is to incorporate varying distances from 10 to 40 yards. That’s a great strategy to enhance both his acceleration and top-end speed.
- Agility drills: The famous football player doesn’t play with agility. In fact, he’s very serious about it. That’s why he does ladder drills, dot drills, and pro agility drills to improve his footwork and overall dexterity.
- Plyometrics: Nick Bosa's plyometric workout includes box jumps, jump squats, and depth jumps. All these develop leg power and explosiveness so he can run faster and longer on the field.
Nick Bosa Mobility and Flexibility Workout
Flexibility is a key component of Bosa’s training, significantly influenced by his work with personal trainer Todd Rice.
It’s worth noting that, traditionally, football players ignore flexibility and mobility drills.
But Rice, who has a background in studying Olympic weightlifters, emphasizes:
- Stretching: Nick does extensive flexibility work to increase his range of motion and prevent injuries. In fact, Bosa can reach 10 inches past his toes with locked legs.
- Mobility: Nick includes regular mobility exercises in his training routine, such as foam rolling, dynamic stretches, hip openers, and shoulder mobility drills.
Todd Rice’s Influence on Nick Bosa’s Workout Plan
Todd Rice, a former Chargers strength and conditioning coach with a master’s degree in kinesiology, has significantly influenced Bosa’s training regimen. Rice’s approach, derived from studying Olympic weightlifters in Sweden, Poland, and Bulgaria, emphasizes the importance of flexibility to maintain athlete health despite intense training.
His expertise in biomechanics ensures that flexibility routines are effectively integrated into overall athletic performance training, reducing injury risks and enhancing recovery.
Nick Bosa Diet
Immediately after the injury, Nick Bosa knew he wanted to jump straight into recovery.
He started exercising for recovery, but the first thing that stood out to him was his diet.
After all, a solid workout, especially post-recovery, increases your nutritional demands.
So, let’s see what his diet consists of.
Nick Bosa’s Former Diet and Cheat Meals
Nick Bosa used to eat a diet rich in junk food before ditching it for a healthy one. He gave up eating high-processed foods, filled with saturated fat, for lean protein and healthy fats. He also swapped sugary drinks with cold pressed juice.
Bosa’s cheat meal has shifted from fast food to a more refined choice like a ribeye steak, especially on weekends. He also enjoys a glass of wine during the off-season.
Bosa’s strict adherence to a protein-rich, healthy diet plays a crucial role in his recovery from injuries and his sustained high performance in the NFL.
What Does Nick Bosa Eat?
Nick Bosa follows a well-planned diet to maintain his lean physique and increase his on-field performance. His diet is rich in proteins, primarily from fish and chicken, and includes a variety of minerals and vitamins from vegetables. Nick Bosa loves fresh fruits and vegetables, but doesn’t eat a lot of fast-release carbs.
Here’s a breakdown of his dietary routine:
Protein-Rich Meals
The main protein sources for Nick are fresh fish (salmon, tuna, grouper, sea bass), chicken, and occasionally steak.
The football player has a fish market near his home where Ana Machado, his private chef, buys delicious fish from.
Bosa eats a meal approximately every three hours, focusing on fish and salads throughout the day to maintain energy and muscle mass.
Breakfast Routine
According to NBC Sports, Nick’s typical breakfast is egg-white frittatas with ground bison, turkey bacon, chorizo, spinach, peppers, and onions. His mornings also include fruit juices for a nutritious start.
Bosa’s meals are prepared by Chef Ana, who ensures the food is fresh and nutritious. She comes by twice a week to cook for nearly the entire week.
Does Nick Bosa Juice?
Yes, Nick Bosa juices. In his own words, “Slow juicing allows people to consume mountains of fresh produce in the shortest amount of time possible.”
Bosa started using Hurom Juicers and then became a brand ambassador for us because he saw the benefits of our juicers first-hand.
Basically, Hurom invented the Slow Squeeze Technology to make healthy living easy.
This method retains more nutrients and enzymes from fruits and vegetables, offering a convenient way to boost his nutrition and maintain his peak physical condition.
Juicing helps Nick Bosa efficiently fuel his body with essential vitamins and minerals that are crucial for his athletic performance.
But juicing can also help you.
For busy individuals, slow juicing offers a quick solution to consume a variety of fruits and vegetables without spending a lot of time on meal preparation. Juicing can improve your overall health by boosting your immune system, improving digestion, and increasing energy levels. It also makes it easier to consume a wide range of vitamins and minerals so you can have a balanced diet.
Pro tip: Incorporating cold-press juicing into your daily routine is a convenient and efficient way to increase your intake of essential nutrients. Read more about the 7 practical health benefits of juicing.
Who Got Nick Bosa into Juicing?
Ana Machado, Nick Bosa’s chef for three years, introduced him to juicing during his post-injury recovery period.
As a professional chef, Ana knows that exercise demands a high intake of top-quality nutrients.
Good nutrition is even more important when it comes to rehab workouts after a severe injury, in the case of professional athletes.
That’s why she favored juicing.
Then, Ana discovered that Hurom produces the best cold-press juicers to extract the maximum nutrients from fruits and veggies.
Our Hurom juicers are based on the Slow Squeeze Technology, which mimics hand squeezing at low speeds. The purpose is to squeeze the pulp completely and to prevent juice oxidation.
Ana and Nick Bosa use a Hurom H400 to juice in larger quantities.
Nick’s nutritional demands are fairly high, so he needs to drink lots of fresh juice throughout the day.
The Hurom H400 Slow Squeeze Juicer helps Ana Machado juice in large quantities with minimal prep time. The large feeding chute allows Ana to add large pieces of fruits and veggies with less cutting than other juicers require.
Insider tip: Use the Hurom H400 if you have a large family or want to produce larger quantities of juice for the entire week. Here are 8 awesome tips for batch juicing.
What’s Nick Bosa’s Favorite Juice?
And Nick’s favorite juice is “Zing It Ginger.”
This juice includes kale, ginger, cucumber, celery, red apple, and citrus fruit like grapefruit, orange, or lemon. Nick Bosa likes the combination of sweet and zingy.
Besides its delightful taste, “Zing It Ginger” is packed with nutrients.
Kale provides essential vitamins and minerals, ginger adds anti-inflammatory benefits, cucumber and celery contribute hydration and antioxidants, and citrus fruits boost vitamin C levels.
Pro tip: If you want to prepare delicious ginger-based juice recipes, get a solid ginger juicer. Ginger is a fibrous root, and you need the right machine to handle it while also squeezing the other ingredients efficiently.
How Much Does Nick Bosa Weigh?
Nick Bosa stands 6 feet 4 inches tall and his body weight is 120 kg (266 lbs).
He is a formidable presence on the field. Everyone knows Nick Bosa for his freakish strength and ballerina-like grace.
His impressive physique also includes a notably low percentage of body fat.
As of February 2024, Bosa has maintained around 9% body fat, the lowest on the San Francisco 49ers roster.
Remarkably, Talk Sports reported the lowest body fat percentage of 3% body fat in November 2023, showcasing his dedication to fitness and conditioning. Bosa's diet and workout routine significantly contribute to his exceptional athletic condition.
Nick Bosa’s Workout and Diet to Success
If you've read this far, you now know the secrets behind Nick Bosa's impressive recovery and peak performance.
His rigorous workout plan, healthy diet, and slow juicing have been essential to his recovery.
And here’s the thing:
You don’t have to be an athlete aiming for excellence to improve your health. Taking a page from Nick Bosa's playbook could be your key to success.
And Hurom can help you reach all your health goals, too, just like we helped Nick.
Discover our selection of juicers to see how we make health easy.