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Deion Sanders’ 4 a.m. routine guides success at Colorado
Colorado Buffaloes head coach Deion Sanders. (Credit: © Joe Rondone/The Republic/USA TODAY NETWORK)

Deion Sanders’ 4 a.m. routine guides success at Colorado

BOULDER, Colo. (BVM) – Colorado Buffaloes football coach Deion Sanders is in his prime at 56 years old thanks to his daily routine that consists of waking up early, working out and eating healthy. 

“I’m moving from 4 a.m. to 8 p.m. – I’m asleep by 8 p.m.,” Sanders told The Kitchn in 2023 about his daily schedule. 

Coach Prime likes to be one of the first people to get to The University of Colorado. He has about a 30-minute commute to work from his Longmont, Co. mansion. 

“I wake up at 4 a.m. [and] get in the car at 4:15-4:20 (a.m.) to head over [to the school],” Sanders said in a YouTube video for Well Off Media. 

Sanders begins the day in his Colorado office by tidying up – even though he knows that the janitors took care of cleaning the day before. 

“Let me tell you how I start my morning up – every morning, I vacuum,” Sanders said as he began to clean his Colorado office. “This is my vacuum, my personal vacuum… I’m a clean freak.” 

Sanders also starts every morning by eating breakfast that is packed with protein. 

“I’m definitely a breakfast eater,” Sanders told The Kitchn. “Usually four egg whites scrambled, turkey bacon, sausage, wheat or white bread. Maybe one pancake.” 

He also claims that he eats Oikos or another protein-packed snack to get him from one meal to the next. For lunch and dinner, Sanders claims he eats, “turkey, chicken or seafood… with veggies as well.”

“I eat pretty clean, [but] I think sweet iced tea is my crutch,” Sanders told The Kitchn. “I got to try my best to stop sweet iced tea, but I love sweet iced tea. Colorado’s breaking me out of it though, because they don’t have sweet iced tea.”   

Coach Prime also says that he enjoys a morning workout. In an Instagram post, Sanders joked, “I don’t lift to get strong, I lift to get fine.” 

“When I train, if I say, ‘I don’t like the way I look in that shirt,’ well, dammit, I’m gonna do something about it – eat right, work out, cardio, abs work,” Sanders previously told Muscle & Fitness… “Even if I’m just waiting for the shower water to warm, there’s no reason I can’t bang out 50 pushups.”

But, the morning self-care routine that Sanders claims he can never skip relates to his relationship with God. 

“I look out the window at the new position that I’ve been placed in (as the new Colorado head coach), and I’m saying, ‘Thank you (God), because You could have chosen anybody, but You chose me,” Sanders told The Healthy. 

After a packed morning, Sanders is ready to coach and motivate his football team. 

“And when I tell you I love it, I absolutely love it,” Sanders previously said about his morning routine.