The Bosa Method: Nick Bosa’s Game-Changing Diet

This article is a summary of the YouTube video ‘Nick Bosa Talks about how his diet changed his game “The Bosa Method”’ by The Rash’s Sport Shorts

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Written by: Recapz Bot

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Nick Bosa hired a personal chef to improve his performance and diet, resulting in better physical condition, lower body fat, and leading sack count.

Key Insights

  • Nick Bosa, a 49ers defensive end, wanted to improve his performance and diet.
  • Ana Machado, a personal chef, was hired to help Bosa improve his eating habits.
  • Bosa's initial diet consisted of high carbs, pastas, rice, and proteins, but he wanted to make changes.
  • Machado incorporated a variety of foods like tuna, salmon, raw salmon, grains, and reduced carbs, cutting out potatoes and dairy completely.
  • Bosa felt great and had more energy after changing his diet as per Machado's recommendations.
  • Bosa's new diet consisted of 50% protein, 30% carbs, and 20% fat, and he ate every two to three hours.
  • Bosa's physical condition improved going into the new season, and he has the lowest body fat on the team at around 9%.
  • Bosa's quicker movements and pass rush stance changes, suggested by his trainer, have led to better performance.
  • With 18 and a half regular season sacks, Bosa is a leading candidate for Defensive Player of the Year, attributing his success to his improved diet and training.

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[00:00:00] When you play for a team like this, the number one goal is winning it all. I knew my training was top-notch, I knew everything was top of the line, so I just thought of one thing I could make even better, and it was my diet. My name is Ana Machado, and I’m a personal chef to Nick Bosa.

[00:00:21] Three years ago, after reaching the Super Bowl and winning Defensive Rookie of the Year, it seemed 49ers defensive end Nick Bosa had already discovered his recipe for success. But a season-ending ACL tear in 2020 compelled Bosa to re-evaluate.

[00:00:36] There was an agent that contacted me and asked me if I would be interested in working for Nick Bosa. Nick told me that he wanted to up his performance, he wanted to do better in the way he was eating.

[00:00:50] I just want to sack the quarterback, dude. It’s not as easy as it looks. I’m Italian, so my mom would hook up the Italian food, pasta, all that good stuff, but I decided to make a change.

[00:01:01] When you first started working together, how would you describe what Nick’s diet was? High carbs, pastas, rice, and proteins. It would be home-cooked meals, but high in carbs. So I thought, okay, I’m going to incorporate a variety of tuna, salmon, salmon only raw, grains. I cut down potatoes altogether. I kind of cut most carbs out. I do a lot of raw fish, fruit, and veggies. She juices for me every week, tons of salads. And then he said, this is great. I feel great. I feel energetic. I don’t feel bulky, lethargic, and let’s continue doing that.

[00:01:46] Bosa and his chef began to experiment with his meals. His carbs were cut in half. Dairy was out completely. Most portions contained 50% protein, 30% carbs, and 20% fat. For Bosa, who eats every two to three hours, the results were immediate.

[00:02:03] I was just feeling much better. I looked a lot better. And then I came into camp this year knowing that I was in peak physical condition. Some of the nutritionists here kind of marvel at my diet and wonder how I’m able to keep it up.

[00:02:18] The nutritionists here are marveling at you. What do they say to you? They just tell me to eat some carbs, you psycho.

[00:02:24] Portland Sutton is wide, left bunch formation, right Bosa comes in and knocks down Russell Wilson. That head off was insane on that plate.

[00:02:35] Bosa, who says he now has the lowest body fat on the team at around 9%, is getting to the quarterback nearly half a second faster than he did his rookie season. Dalton under pressure grounds the ball because Nick Bosa was right in his grill.

[00:02:51] With 18 and a half regular-season sacks this year, that difference makes him a leading candidate for Defensive Player of the Year, a boost he attributes to cutting out nearly half his carbs and tweaking his pass rush stance.

[00:03:07] My trainer, he’s kind of turned me into a bit of a sprinter. I think when you have your hand back, you could really split your arms on the snap. So it propels you forward more so than if your hand was dangling here and then you have to bring it back to come forward. It’s just straight out.

[00:03:25] When it comes to getting to the quarterback, I remember watching my rookie year. So many times we were so close, and then you increase speed and strength, and you’re getting there just a hair quicker, and that produces 10 more sacks.

This article is a summary of the YouTube video ‘Nick Bosa Talks about how his diet changed his game “The Bosa Method”’ by The Rash’s Sport Shorts