Nutrition Tips from Tennessee Titans Training Staff

In the NFL, where the difference between winning and losing can come down to a single play or a player’s split-second reaction, nutrition is far more than just “eating healthy”—it’s a strategic tool that fuels performance, accelerates recovery, and reduces injury risk. The Tennessee Titans’ training staff, led by head dietitian Emily Carter and sports nutrition specialist Dr. Marcus Reed, has spent years refining a nutrition program tailored to the unique needs of NFL players, who burn an average of 3,000 to 5,000 calories per day during training camp and games. Their approach isn’t one-size-fits-all; it accounts for position-specific demands (a 300-pound defensive tackle needs different fuel than a 185-pound wide receiver), seasonal changes (offseason vs. in-season), and individual health goals. The tips shared here aren’t just for pro athletes—they’re adaptable for anyone looking to boost energy, build strength, or recover faster from physical activity. For fans, fitness enthusiasts, or aspiring athletes, Nutrition Tips from Tennessee Titans Training Staff offers a behind-the-scenes look at how elite teams use food to gain a competitive edge.

Nutrition Tips from Tennessee Titans Training Staff begins with a foundational principle: prioritize nutrient density over calorie count, especially during the in-season grind. “A common mistake we see with athletes—even pros—is filling up on ‘empty calories’ that taste good but don’t fuel the body,” says Carter. For Titans players, this means focusing on whole, unprocessed foods that deliver a mix of complex carbohydrates, lean protein, and healthy fats. For example, a typical pre-training meal might include quinoa (a high-fiber carb), grilled chicken breast (lean protein), and roasted sweet potatoes (packed with vitamin A and potassium), paired with a side of spinach (iron and antioxidants) and avocado (healthy fats). The staff emphasizes avoiding refined sugars and processed foods, which cause energy crashes—critical for players who need sustained focus during two-hour practices or four-quarter games. “Carbs are especially important for NFL players,” adds Dr. Reed. “They’re the body’s primary fuel source for high-intensity movements like sprinting, tackling, and blocking. We recommend players get 50 to 60 percent of their calories from carbs, but they have to be the right kind—oats, brown rice, and whole-grain bread, not pastries or soda.” This focus on nutrient-dense carbs ensures players have the energy to perform at their peak without the post-sugar slump.

Another key tip from Nutrition Tips from Tennessee Titans Training Staff is tailoring nutrition to position-specific needs—a strategy that helps each player maximize their unique role on the field. Defensive linemen and offensive linemen, who rely on brute strength and sustained effort in the trenches, need more calories overall (4,500 to 5,000 per day) and a higher ratio of carbs to fuel long drives and repeated blocks. The staff often recommends these players add extra servings of whole grains or legumes to meals, like a second helping of lentil soup or a side of barley with dinner. Skill position players—wide receivers, running backs, and defensive backs—need more protein to support muscle recovery (since they’re often tackled or make sudden, explosive movements) and a slightly lower carb intake to maintain speed and agility. Their meals might include salmon (omega-3s for joint health and protein) or tofu (plant-based protein) paired with quinoa and broccoli. Kickers and punters, who have lower overall calorie needs but require precise muscle control, focus on balanced meals with moderate carbs and protein, plus snacks like Greek yogurt with berries to stabilize blood sugar before games. “Position matters because the body’s demands are different,” Carter explains. “A lineman’s body needs to handle 60 plays of pushing 300 pounds, while a wide receiver needs to sprint 40 yards and make a leaping catch—those require different fuel mixes.”

A critical in-season tip from Nutrition Tips from Tennessee Titans Training Staff is optimizing game-day nutrition to avoid energy dips and support quick recovery. The Titans’ staff breaks game day into three phases: pre-game, halftime, and post-game—each with specific nutrition goals. Pre-game meals are eaten 3 to 4 hours before kickoff and focus on slow-digesting carbs to provide steady energy. For example, Titans quarterback Ryan Tannehill often eats a bowl of oatmeal with almond butter and banana, plus a side of scrambled eggs. “We avoid high-fat or high-fiber foods pre-game because they take too long to digest and can cause discomfort during play,” says Dr. Reed. Halftime is for quick energy: players get small, easy-to-eat snacks like energy gels, banana slices, or honey sticks, paired with a sports drink to replenish electrolytes lost through sweat. Post-game nutrition is all about recovery: within 30 minutes of the final whistle, players consume a mix of protein and fast-digesting carbs to repair muscle tissue and replenish glycogen stores. The Titans’ post-game spread usually includes grilled turkey wraps (protein and carbs), fruit platters (vitamins and natural sugar), and chocolate milk (a classic combo of protein and carbs that’s easy to consume). For the Tennessee Titans, game-day nutrition isn’t an afterthought—it’s a carefully timed plan that ensures players are fueled for every snap and ready to recover fast, even after a four-hour road game.

Another essential tip from Nutrition Tips from Tennessee Titans Training Staff is staying hydrated—an often-overlooked factor that impacts every aspect of performance. The Titans’ staff tracks players’ hydration levels daily using urine color tests and weight checks (dehydration can cause a 2 to 3 percent drop in body weight, which reduces speed and strength by up to 10 percent). “Even mild dehydration can affect a player’s ability to think clearly or make quick cuts,” Carter warns. Their hydration plan starts first thing in the morning: players are encouraged to drink 16 to 20 ounces of water before breakfast, then continue sipping water throughout the day. During practice, they use sports drinks with electrolytes (sodium, potassium, magnesium) to replace what’s lost in sweat—especially in hot Nashville summers, where temperatures can reach 90 degrees or higher. For the Tennessee Titans, hydration isn’t just about drinking water when thirsty; it’s a proactive habit. The staff places water coolers and sports drink stations every 20 yards on the practice field, and players are given personalized water bottles with markers to track how much they’re drinking. “We tell players to aim for clear or light yellow urine—if it’s dark yellow, they’re already dehydrated,” Dr. Reed says. This focus on hydration has paid off: the Titans had 30 percent fewer heat-related injuries during the 2024 training camp compared to the previous year.

Wrapping up Nutrition Tips from Tennessee Titans Training Staff is a tip for the offseason—a time when many athletes let their nutrition slip, but the Titans’ staff views it as a critical period for building strength and recovering from the season. “Offseason nutrition is about repair and preparation,” Carter explains. “Players need to rebuild muscle tissue that’s broken down during the season, and they need to set the foundation for training camp.” The staff recommends players increase their protein intake slightly (1.6 to 2.2 grams per kilogram of body weight) to support muscle growth—for a 220-pound player, that’s 160 to 220 grams of protein per day. They also encourage players to focus on anti-inflammatory foods (like fatty fish, leafy greens, and nuts) to reduce joint pain and soreness from the long season. Offseason snacks might include trail mix with almonds and walnuts (healthy fats and protein) or hard-boiled eggs (protein and vitamin D). The staff also reminds players to avoid extreme diets—like cutting out entire food groups—since they can lead to nutrient deficiencies. “The offseason isn’t a time to ‘diet’; it’s a time to nourish the body so it’s ready to work hard when camp starts,” Dr. Reed says. For the Tennessee Titans, offseason nutrition is just as important as in-season fuel—it’s the bridge between a good season and a great one. By following these tips, players return to camp stronger, healthier, and ready to compete for an AFC South title.