Rayne Dakota Prescott is an American football player for the Dallas Cowboys of the National Football League (NFL). He plays as a quarterback, being one of the most consistent performers in the league since his debut.
He played college football at Mississippi State, where he won multiple awards as well as breaking several records. Though he started off as a backup quarterback, Prescott quickly established himself after an injury to the starting quarterback, winning two first-team All SEC honours.
In 2016, he was picked by the Cowboys in the fourth round. After starting off as a backup at college, Prescott was again intended to serve as a backup in his rookie season. Fortunately for him, the starter got injured in preseason, which allowed him a chance to show off his talent.
He went on to lead the Cowboys to top seed of the National Football Conference (NFC), while breaking multiple rookie quarterback records, earning him Offensive Rookie of the Year. Prescott has since led the Cowboys to two additional division titles and made two Pro Bowl appearances. In 2022, he won the Walter Payton NFL Man of the Year award.
In this article we look at Dak Prescott’s diet and workout plan, seeing how the quarterback maintains his incredible consistency.
Dak Prescott Profile
| Date of Birth | 29 July 1993 |
| Height | 1.88m / 6ft 2″ |
| Body Measurements (Chest/Arms/Waist) | 46/ 12/ 38 (inches) |
| Weight | 108kg / 238 lb |
Diet Plan
Dak Prescott’s diet plan is focused on providing him with sufficient energy throughout the day. He tries to eat around 3600 calories per day, depending on his planned workout. Most of the time he tends to be consistent with his meal timings, trying to eat three large meals a day.
Recommended article: Lamar Jackson Diet and Workout Plan
In a sit down with Insider, Prescott talked about how he’s changed his approach to food over his career to better manage his body. His eating habits have improved as he’s ‘gotten older’, trying to incorporate ‘plenty more green’ in to his diet.
He typically likes to eat a lot of carbs and includes them with almost every meal, especially before games to provide him with more energy. He also has a good balance of proteins and healthy fats within his diet, experimenting to see what works best.
Prescott’s approach is a lot different to a typical NFL quarterback, but it helps him perform. He believes in carb loading, rather than having a diet where he needs to minimise his carb intake.
Dak Prescott has a pretty low body fat percentage, typically at 14%. As an athlete, having a lower body fat percentage is more advantageous in being quicker and faster on his feet. His calorie intake is still controlled and he makes sure to avoid overeating.
Pre-game meal
- Hash browns
- Chicken pasta
Breakfast
- Whole eggs
- Hash browns
Lunch
- Grilled salmon with rice
- Steamed vegetables
Dinner
- Chicken wraps and salad
Snacks
- Fruits and vegetables
- Nuts
- Sandwiches
- Greek yoghurt
Workout Plan
Dak Prescott follows a pretty stringent workout plan to stay in shape. His training intensity varies throughout the season, to allow him better recovery as well as managing his fitness. He does strength training regularly as well as focusing on football specific drills.
In an inside look at Prescott’s workout routine, ESPN reported on the quarterbacks recent struggle with injuries, being ‘more focused’ and working even harder. He likes to ‘leave-no-stone-unturned’, working on various parts of his body, but making sure to leave enough hours in the day for recovery.
As he’s gotten older, he values recovery time a lot more and manages his time better. He does a lot of stretching to improve the blood circulation to his muscles and joints, allowing him better mobility.
Dak Prescott’s in-season workout plan usually includes:
Monday: Active recovery
- Dynamic stretching
- Foam rolling (focus on recovery and muscle relaxation)
- Hot tub and cold tub
Tuesday: Rest day
- Complete rest or light activities like walking
Wednesday: Upper body
- Light stretching (focus on upper body muscles)
- Barbell bench press 3 sets X 10 reps
- Incline bench press 3 sets X 10 reps
- Bicep curls 3 sets X 10 reps
- Overhead Press 3 sets x 10 reps
- Blood flow restriction to his legs
Thursday: Conditioning
- Light stretching (focus on legs, ankles and shoulders)
- Practice game: Quarterback specific drills
- Power Exercises: Medicine ball throws, box Jumps, etc.
- Blood flow restrictions to his arms, focusing on the rotator cuff and lats
Friday: STAA (Soft Tissue Activation and Acceleration)
- Prehab process (1- 2 hours)
- Stretching and breathing exercises
Saturday: Cardiovascular conditioning
- Plyometric training: 30 minutes of power work, jump squats, box jumps, etc
- Blood flow restriction for his legs
Sunday: Game day
- Stretching routine (focus on full body stretching)
- On field throwing work
Dak Prescott’s diet and workout plan are a great factor in his success in the NFL. His dedication and work ethic allow him to be one of the most consistent performers in the league. As he’s gotten older changes have been made to his fitness routine so he’s able to continue at the top level for longer.
