Tim Howard has had a storied career in Major League Soccer. The 6'3" New Jersey native is the most capped goalkeeper of all time for the United States National Team, with 122 appearances between 2002 and 2017. He also set a record in the 2014 World Cup for most saves in a match. But with March 6 marking his 40th birthday, Howard announced on Twitter that this season would be his last. We talked with the goalkeeper to find out how he trains and eats to stay in top shape and how he’s managed his Tourette’s syndrome to become one of the most successful American soccer players ever..
A SMART APPROACH
“As a goalkeeper, power and agility are key focal points of my training,” Howard says. “I work with the team’s sport science and training staff, who make me a program that combines cardio, flexibility, stabilization, and strength and power.” Howard trains three days per week, with one day dedicated to recovery and two off days.
As with his training, Howard takes a calculated approach to his diet. “I do three days of no carbs—eating six meals of protein and green vegetables only. Then I have two high-fat days with avocado and coconut oils. On the sixth day, I add a sweet potato to lunch and quinoa in meal No. 4,” he explains. Pregame, he munches on salmon, quinoa, and veggies, and postgame he has a protein shake and a steak dinner.