A day in the life of footballer Jonathan Tah ⚽

What does a professional footballer's day look like?

The German footballer Jonathan Tah is not only the head of defense at Bayer 04 Leverkusen and a player for the German national team, but also a NEOH investor and testimonial.

We were able to experience a day in the life of Jonathan during a shoot and will tell you about it.

Morning routine

Jonah's day starts at 7:00 a.m. When you get up, you have a large glass of water and a short walk with your dog.

Did you know that Jona is a latte art champion? That's why a cappuccino is a must in the morning.

This is followed by various breathing exercises and meditation. Have you ever tried the 4-7-8 method? You breathe in through your nose for 4 seconds, then hold your breath for 7 seconds and then breathe out through your open mouth for 8 seconds. This process is repeated for a few minutes. Different breathing exercises help to improve mental and physical relaxation and are an integral part of his daily routine.

Of course, a healthy and balanced breakfast should not be missing. However, he consciously avoids carbohydrates in the morning. To do this, he uses yogurt with berries, chia seeds and fruit to try to keep his blood sugar level constant.

"If you don't like it, you need it". That's Jonas' premise when it comes to training.


Jonas training consists of two parts. On the one hand, the team training, which usually takes place in the morning, and the individual training with performance coach Patrick Rogalski. A holistic approach is followed here. The main premise is: Jona's training should help you to always be injury-free!

His training is a mix of elasticity, mobility and stability.

You're probably wondering what his favorite exercises and type of training are? These are clearly the deadlift and the speed training to improve the interaction between the muscles.

Jonas NEOH Wait

Are you wondering when Jona prefers to use NEOH? Clearly to have a healthy but still delicious snack in the afternoon! He likes to grab the Caramel Nuts Bar or our Hazelnut Crunch Waffle.

Evening routine

For dinner there will be lots of vegetables, possibly meat and also carbohydrates. Otherwise, it's time to wind down your body and mind in the evening. Jona can do this best during a quiet evening playing games or watching TV with his wife. A good book also helps him relax in the evening.

We have a few more insider tips from Jonathan for you:

  • Banish screens in good time before going to sleep so that melatonin production is not inhibited and your sleep is not affected!
  • Harder music, including French rap, motivates me to train, at least for me!
  • Before every match there is a guided pre-game activation.
  • I like to scream LOUD! Whether as a joke or in training. Try it out!
  • Make sure your blood sugar level stays constant! Then you won't get any cravings and you can avoid other diets!