Derrick Henry Diet Plan and Workout Routine

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Standing at a towering 6’3″ and tipping the scales at 247 pounds, Derrick Henry is an absolute force of nature on the football field.

The star running back for the Tennessee Titans has used his rare combination of size, speed, and power to bulldoze his way into the NFL record books.

After a stellar college career at the University of Alabama, Henry was selected 45th overall by the Titans in the 2016 NFL Draft. Since then, he has emerged as one of the most dominant runners in pro football. 

Henry’s punishing, physical running style has earned him nicknames like “Freight Train” and “El Tractorcito.”

Henry’s crowning achievement came during the 2020 season when he became just the eighth player in NFL history to rush for over 2,000 yards. 

Derrick Henry Diet Plan and Workout Routine
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His 2,027 yards led the league and fell just short of Eric Dickerson’s single-season running record set in 1984. Henry’s heroic efforts carried the Titans to an AFC South division title.

At 29 years old, Derrick Henry is in the prime of his career. His size, athleticism, and work ethic have made him nearly impossible to stop. Henry’s strict diet, training regimen, and recovery routines succeed in this gridiron.

Even before entering the NFL, Derrick Henry was a dominant athletic force. He set the national record for career rushing yards in high school with 12,124 total yards. Henry rushed for 55 touchdowns in his senior season alone.

At the University of Alabama from 2013-2015, Henry continued terrorizing defenses as part of a loaded Crimson Tide backfield. 

During his junior season, he helped lead Alabama to a National Championship in 2015 while winning the Heisman Trophy, Maxwell Award, Walter Camp Award, and Doak Walker Award.

Henry left Alabama holding SEC records for career rushing yards (3,591) and career rushing touchdowns (42). He finished his college career with multiple school and conference records.

The Tennessee Titans selected Henry in the 2nd round of the 2016 NFL Draft. After beginning as a backup, he became the team’s lead running back in 2018 and has been unstoppable ever since.

derrick henry nfl
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Some of Derrick Henry’s top NFL achievements include:

  • 2020 AP NFL Offensive Player of the Year
  • 2020 PFWA All-NFL and All-AFC Teams
  • 2020 NFL rushing leader (2,027 yards)
  • 2019 NFL running leader (1,540 yards)
  • First running back in NFL history with 180+ rushing yards in 3 consecutive games (2018-2019)
  • 99-yard touchdown run in 2018, tied for longest rush in NFL history
  • 350 carries in 2019, the most in NFL since 2006
  • The only player with 200+ rushing yards twice in the same postseason (2020)
  • 5th most rushing yards through the first five seasons in NFL history (5,860)

At just 29 years old, Henry is likely still in the early stages of a potential Hall of Fame career. His rare size, speed, strength, and durability blend has fueled record-setting dominance.

Derrick Henry Diet and Nutrition Plan

Fueling Derrick Henry’s 6’3”, 247-pound frame requires a massive caloric intake. During the intense grind of the NFL season, he consumes around 3,500 calories per day. 

The key is choosing nutrient-dense foods that provide energy and aid in recovery. Henry follows a high-protein, low-carb, low-fat diet. He restricts empty carb sources like bread, kinds of pasta, and baked goods. 

Henry focuses on lean proteins, healthy fats, vegetables, fruits, and complex carbohydrates. He also avoids sugary foods and beverages.

A typical day of eating for Henry includes:

Meal 1:

  • Scrambled eggs
  • Oatmeal with fruit
  • Protein shake
  • Milk

Meal 2:

Meal 3:

  • Grilled steak or fish
  • Salad with vinaigrette
  • Sweet potato
  • Milk

Meal 4:

  • Greek yogurt
  • Fresh fruit
  • Roasted nuts
  • Protein bars

740 hydration is also crucial. Henry consumes at least 1 gallon of water daily to stay hydrated. He avoids high-sugar sports drinks except during intense, prolonged exercise.

Henry regularly enjoys shakes and smoothies with whey or plant-based protein powders to boost protein intake. He also uses supplements like multivitamins, vitamin D, magnesium, omega-3 fish oils, and probiotics.

derrick henry stats
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Henry’s nutrition priorities shift towards muscle growth and recovery during the offseason. His calorie intake can exceed 4,000 calories on heavy lifting days. 

He eats every 2-3 hours to spur muscle protein synthesis. Henry’s off-season diet includes higher-carb, clean-bulking foods like oats, quinoa, potatoes, rice, and fruits.

The abundance of lean protein in Henry’s diet, even in the offseason, promotes muscle growth while keeping body fat low. 

He strictly avoids junk foods, sweets, fried foods, and alcohol, which could hamper his performance and physique. Proper nutrition provides the foundation for Derrick Henry’s success.

Derrick Henry Supplements

Derrick Henry emphasizes rest and recovery to allow his body to adapt to strenuous training. He prioritizes sleep, getting 8-10 hours per night, often splitting it into afternoon and nighttime segments. 

Henry also uses contrast therapy, immersing in cold and hot tubs to aid muscle recovery. Massage, stretching, and foam rolling are part of his weekly regimen.

To further boost performance, Henry uses supplements, including:

  • Whey and plant protein powders
  • BCAAs (branched-chain amino acids)
  • Creatine
  • Vitamin D
  • Glutamine
  • ZMA (zinc, magnesium aspartate, vitamin B6)

Derrick Henry has become arguably the most feared running back in the NFL by optimizing nutrition, training, and recovery. 

His dedication in the weight room and meal prep kitchen has paved the way for greatness on the field. Henry is an absolute force bowling over defenders across the league at his size and speed.

Derrick Henry Workout Routine

derrick henry workout and diet
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Derrick Henry’s legendary size and strength are built in the weight room. His rigorous training routine during the football season focuses on maintaining power, speed, and conditioning for Sundays.

In the offseason, Henry emphasizes more intensive lifting and muscle growth. Henry trains six days weekly during the season, taking Sundays off for recovery. 

He prioritizes improving explosive power in his lower body to propel his large frame downfield. 

Derrick Henry In-Season Workout

Henry’s in-season workouts target the major muscle groups with focused intensity:

Monday: Lower Body

Squats4 Sets x 8 Reps
Deadlifts4 Sets x 8 Reps
Lunges4 Sets x 8 Reps Per Leg
Single Leg Squats3 Sets x 8 Reps Per Leg
Plus Sprints, Plyometrics, and Conditioning Work

Wednesday: Upper Body

Bench Press5 Sets x 5 Reps
Bent-Over Rows3 Sets x 8 Reps
Shoulder Press3 Sets x 8 Reps
Biceps Curls3 Sets x 10 Reps

Friday: Full Body

Power Cleans5 Sets x 3 Reps
Bench Press5 Sets x 5 Reps
Pull-Ups3 Sets x Max Reps
Walking Lunges3 Sets x 20 Yards

Henry performs cardio and conditioning work like sled pushes, battle rope waves and tire flips multiple days per week. 

He maintains his massive size while staying lean and explosive.

Derrick Henry Offseason Workout Routine

In the offseason, Henry switches to a high-volume bodybuilding approach to pack on muscle. He splits his training over four days:

Day 1: Chest and Triceps

Bench Press5 Sets x 5 Reps
Incline Dumbbell Press4 Sets x 10 Reps
Flyes3 Sets x 10 Reps
Triceps Pushdowns4 Sets x 12 Reps
Triceps Extensions3 Sets x 12 Reps

Day 2: Back and Biceps

Deadlifts5 Sets x 5 Reps
Bent-Over Rows4 Sets x 10 Reps
Pull-Ups3 Sets x max Reps
Lat Pulldowns3 Sets x 12 Reps
Barbell Curls4 Sets x 10 Reps
Hammer Curls3 Sets x 12 Reps

Day 3: Shoulders and Traps Workout

Overhead Press5 Sets x 6 Reps
Lateral Raises3 Sets x 12 Reps
Rear Delt Flyes3 Sets x 12 Reps
Shrugs4 Sets x 15 Reps
Face Pulls3 Sets x 15 Reps

Day 4: Legs Workout

Squats6 Sets x 6 Reps
Leg Press5 Sets x 8 Reps
Leg Curls3 Sets x 10 Reps
Leg Extensions3 Sets x 15 Reps
Calf Raises5 Sets x 15 Reps

Henry trains each muscle group twice weekly in the offseason to maximize growth. He incorporates advanced techniques like drop sets, supersets, and giant sets to intensify his lifts. 

Henry’s rigorous offseason lifting builds the power and strength that separates him on the field.

The Takeaways

Derrick Henry’s towering presence and relentless running style strikes fear into the hearts of NFL defenses. His dedication to intense training, proper nutrition, and recovery has allowed Henry to unleash his athletic gifts.

With his imposing 6’3″ frame barreling through tackles, Henry embodies the classic mold of a power running back. Yet he also possesses deceptive breakaway speed once he hits the open field. 

This combination of brute force and considerable play ability has propelled Henry into the pantheon of all-time great NFL rushers.

If Derrick Henry can maintain his elite production and avoid significant injury, he could cement his legacy as one of the best. 

The Tennessee Titans star enters his prime, capable of shattering more rushing records and terrorizing defenses for years to come. 

Henry’s superhuman diet, training regimen, and genetics have unlocked his untapped potential for gridiron greatness.

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