Last week, Derrick Henry looked like his old self, delivering a vintage King Henry performance as the Titans took down the Cowboys. It’s safe to say his massive body maintenance budget is paying off big time.
Henry didn’t just become one of the best running backs in the NFL by chance. His success is all about commitment to a strict diet and killer workouts. After a shaky start in his first two years with the Titans, he realized he needed to make changes. Not only did he adjust his running style, but he also overhauled how he took care of his body.
That shift in focus turned him into the powerhouse we see today. Henry’s dedication to his fitness routine has been a game-changer, and it’s clear that his investment in his body is paying off on the field in a big way. Let’s have a look at his fitness regime.
The Secret to Derrick Henry’s Longevity
Running past defenders with ease, delivering his signature stiff arm, and showing the same burst and explosiveness that defined his 2020 season, Derrick Henry looks like he’s still in his prime. At 30, an age when most NFL running backs begin to slow down, Henry is showing no signs of decline. With his 31st birthday approaching in January, it’s hard to tell he’s even aging.
Most athletes struggle to maintain their performance after turning 30, especially running backs, but Henry’s secret lies in his extreme dedication to his body. Mark Andrews, the Ravens’ starting tight end, describes Henry as a machine. “He’s like one of those huge EV-SUVs—smooth, fast, powerful. He’s obsessive,” Andrews shared.
His financial adviser, Pete Kotos, revealed to The Athletic’s Dan Pompei that Henry invests around $250,000 every year in his body’s maintenance. This includes everything from personalized meals to cutting-edge recovery treatments. Henry follows a strict diet, cutting out fried foods, gluten, dairy, and artificial sugars to ensure he stays in peak condition. He employs a personal chef who ensures every meal is perfectly tailored to fuel his intense training regimen.
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What Is Derrick Henry’s Diet Plan?
Henry’s diet is meticulously planned to fuel his body for elite performance. Before practice, he keeps it simple with a snack like kale, an avocado, or a banana to give him the energy he needs to hit the field. Unlike most athletes, Henry practices intermittent fasting. During the season, he doesn’t eat his first meal until 4 or 5 p.m. In the offseason, he starts around 1 p.m. This approach and his strict dietary choices help him maintain a lean, powerful frame.
When it’s finally time to eat, Henry doesn’t hold back. His meals are huge and packed with protein and nutrients. “I’ll eat about three chicken breasts, rice, and broccoli,” Henry shared. “Then, for dessert, I’ll have gluten-free pancakes, scrambled eggs, diced potatoes, home fries, and steak.”
But it doesn’t stop there. Henry takes IV fluids packed with Vitamin E, Coenzyme Q10, and other nutrients three times a week to supplement his already clean diet. This ensures his body has everything to recover quickly and perform at its best.
Derrick Henry’s Insane Workout Routine
Henry’s dedication to his body doesn’t end with his diet. Henry begins his off-season workouts at SandersFit Performance Center in Dallas as soon as the NFL season wraps up. His training schedule is grueling, with two-day workouts challenging his strength and endurance.
One of Henry’s go-to exercises involves sprinting on a 100-yard hill, completing up to 10 reps at a time. But that’s just the beginning. His strength training is just as impressive. He does hammer curls with 80-pound dumbbells and Bulgarian split squats with 120-pound dumbbells—exercises designed to build explosive power and core stability.
Recovery is also a vital part of Henry’s routine. He incorporates cold therapy, infrared saunas, hyperbaric oxygen chambers, massage therapy, and bodywork to ensure his muscles heal quickly and his body stays fresh. He’s committed to a process that allows him to maintain his peak performance year after year.
“If I’m going to spend time anywhere, it’ll be the gym because that’s what I love doing,” Henry explained. His passion for training and staying fit is evident, and it’s one of the reasons he can defy the typical age-related decline seen in most NFL running backs.
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A Fresh Start in Baltimore
After spending years as the face of the Tennessee Titans, Henry joined the Baltimore Ravens in free agency during the 2024 offseason. Paired with two-time league MVP Lamar Jackson, Henry hoped to bring his elite rushing ability to an already potent offense. However, the season’s first two games didn’t go as planned for either Henry or the Ravens. The team dropped two close games, and Henry struggled to find his rhythm.
That all changed in Week 3. In a dominant performance against the Cowboys in Arlington, Henry reminded everyone why he’s still one of the best running backs in the league. Wearing his new purple and black Ravens jersey, Henry showed off his powerful running style, finishing with his first standout performance of the year. His efforts helped the Ravens secure their first win of the season, a crucial victory to avoid falling into a 0-3 hole.
Key Games Against Buffalo and Cincinnati
Despite the Week 3 victory, the Ravens still sit at 1-2 and face tough matchups in the weeks ahead. Next up are the Buffalo Bills and Cincinnati Bengals—two of the AFC’s strongest teams. If the Ravens want to push for the playoffs, they’ll need Henry to continue performing at an elite level.
The good news? Henry’s dedication to his body and work ethic give the Ravens plenty of reasons to be optimistic. With his relentless commitment to his fitness and recovery, Henry is as ready as ever to lead Baltimore’s ground game. As the Ravens prepare for their pivotal games, they’ll lean heavily on their star running back to replicate his Week 3 performance and carry the team to victory.
In a league where running backs over 30 are often written off, Henry’s showing that age is just a number. His obsessive attention to his body, relentless training routine, and disciplined diet have kept him performing at a level most players half his age can only dream of.
