Daily Routine of Endrick
Endrick Felipe Moreira de Sousa Pessoa is 19 years old and already carries the specific weight that only Brazilian football can generate around a young striker of his profile. He is from Brasília — not the obvious origin story for a Brazilian football talent; the capital city’s football culture runs at a different temperature from São Paulo or Rio’s — and he came through Palmeiras’ academy, where his development was so rapid and so obviously exceptional that Real Madrid contracted him at 16, before he had played a senior professional match, and waited for him to turn 18 before bringing him to Spain.
At Real Madrid, the adjustment from São Paulo to European football was always going to require patience — his own, the club’s, the collective Brazilian football community’s. The loan to Lyon in Ligue 1 is the bridge: a competitive European first division where a teenager of extraordinary ability can play with the consistent minutes that a Real Madrid squad competing for Champions League titles cannot always guarantee. It is the same developmental logic that has guided several young Brazilians through European football’s various pathways, and for Endrick — who scored for Brazil’s senior national team before he was old enough to drive in most countries — it is the chapter where the extraordinary promise becomes consistent professional output.
At 19, Endrick is the youngest player in this series — younger even than Lamine Yamal (who was 17 at profile), and the only player born in 2006. He is Brazil’s most anticipated striker since the days that produced Neymar, Kaká, and the generational lineage that makes Brazilian football simultaneously the most celebrated and the most expectation-burdened context in world sport. Owaves researched his lifestyle from 6 interviews, social media content, club and national team media, and verified reporting to build a composite day.
“I always believed I would play at this level. Since I was a child I had this certainty. Not arrogance — just faith. And the faith came from the work I was willing to do.” — Endrick (CBF official media, 2024)
Endrick’s Daily Routine
- 8:30 AM — Wake up, hydration, light stretching (🧘 Relax)
- 9:00 AM — Breakfast: Brazilian morning — pão de queijo, eggs, fresh tropical fruit, café (🥗 Eat)
- 10:00 AM — Drive to Lyon’s Groupama OL Training Center (🌊 Flow)
- 10:30 AM — Individual pre-activation: striker sequences, explosive movement, finishing warm-up (🏃 Move)
- 10:45 AM — Full team training: attacking shape, combination play, pressing (💼 Work)
- 12:45 PM — Extra individual finishing work: movement runs, one-v-ones with GK (🏃 Move)
- 1:15 PM — Post-training recovery: physiotherapy, stretching, ice treatment (🧘 Relax)
- 2:00 PM — Lunch: high-protein performance meal, rice, salad (🥗 Eat)
- 3:00 PM — Rest / nap (~90 minutes) [estimated] (😴 Sleep)
- ~4:30 PM — Light gym or individual technical work (🏃 Move)
- 5:30 PM — Personal time: family calls to Brasília, gaming, Brazilian music (🎮 Play)
- 8:00 PM — Dinner: Brazilian home cooking or Lyon restaurant (🥗 Eat)
- 9:00 PM — Family calls to Brazil, quiet time (❤️ Love)
- 10:30 PM — Wind-down: stretching, phone, music (🧘 Relax)
- 11:30 PM — Pre-sleep routine: no screens (🧘 Relax)
- 12:00 AM — Lights out (😴 Sleep)
How Endrick Starts the Day
Endrick’s mornings in Lyon carry the specific Brazilian cultural identity that a 19-year-old from Brasília, living abroad for the first time in a serious professional context, maintains with the particular intensity of someone who is homesick in the way that all young players abroad are homesick — not helplessly, but permanently. The 8:30 AM wake reflects his Hibiscus chronotype: young, the biological later-rising tendency of adolescence still influencing his clock, and Ligue 1’s training schedule accommodating it.
Pão de queijo — the small, chewy cheese bread of Minas Gerais that has become Brazil’s most internationally recognised baked good — is the morning food whose presence in his Lyon kitchen is the most deliberate cultural assertion in his daily routine. The small balls of cassava flour and queijo minas (a mild fresh cheese), baked until puffed and golden, are the taste of Brazil’s heartland in a Lyon apartment: not the easiest ingredient to source in France, but sourced regardless. Alongside eggs and the tropical fruit whose mangoes and papayas he accesses through Lyon’s substantial Brazilian and African grocery community, it is a breakfast that is simultaneously an act of cultural maintenance and genuinely sound performance nutrition — cassava flour’s moderate glycaemic index, the cheese’s protein, and the tropical fruit’s antioxidant density combining into a meal that his Palmeiras nutritionists would have recognised.
“Pão de queijo every morning if I can find it. It is Brazil in my mouth. When I eat it I feel like I am home even when I am in France. Some things you don’t compromise on.” — Endrick (Lyon official media, 2025)
The drive to Lyon’s Groupama OL Training Center takes approximately 20 minutes from his Lyon residence. OL’s facility — serving one of Ligue 1’s most historically significant clubs — provides the professional training environment whose consistent minutes and technical development Lyon is giving him in exchange for the loan arrangement that both parties have committed to.
Training at Lyon: Building the Habit of Scoring
Endrick trains at Lyon’s Groupama OL Training Center — a professional Ligue 1 facility serving one of French football’s most famous clubs, whose history includes multiple Ligue 1 titles and Champions League semi-final appearances. For a 19-year-old striker on loan from Real Madrid, the daily professional environment provides exactly what the loan was designed to deliver: competitive minutes at a high European level, tactical development in a structured system, and the habit of consistent performance that the irregular minutes of a Real Madrid squad could not build.
His training profile at Lyon reflects the Brazilian attacking tradition that Palmeiras embedded: the movement off defenders, the technical quality in tight spaces, and the finishing instinct that produces goals from positions that less creative strikers don’t reach. His pre-activation work — striker sequences at progressive intensity, finishing warm-up — is the daily primer for the specific neuromuscular systems that his goals draw on.
The extra individual finishing work after the team session is non-negotiable for a striker at his development stage: the specific movement-finish combinations that convert extraordinary natural talent into consistent Ligue 1 goal production are being built through this daily rehearsal, session by session, across a loan season that Real Madrid’s management are monitoring with the specific attention of owners waiting to collect a completed asset.
“Lyon has been incredible for me. Every game I play, every goal I score — I am building something. When I go back to Real Madrid I want to arrive as a complete striker, not just a talented one. That is what this loan is for.” — Endrick (CBF official media, 2025)
Brazilian Cuisine: The Flavours of Brasília
Brazilian cuisine is one of the world’s great food traditions — a convergence of indigenous Amerindian, Portuguese colonial, and African culinary heritages across a continent-sized country whose regional food cultures vary as dramatically as its climates. Endrick is from Brasília — the planned capital city built in the cerrado (savanna) heartland — whose food culture draws on the specific traditions of central Brazil: the feijão tropeiro (bean and farinha stew) of Goiás and Minas Gerais, the freshwater fish of the Tocantins river system, the fruits of the cerrado whose acerola cherries, caju, and pequi are among the world’s most nutritionally dense.
Feijoada — the slow-cooked black bean and pork stew that is Brazil’s most universally beloved dish — appears at Endrick’s table with the regularity of any Brazilian household’s weekend tradition: the communal meal whose preparation takes the better part of a day and whose consumption takes the better part of an afternoon. In Lyon, where French cooking’s quality is all around him, Endrick has spoken about engaging with French cuisine with the curiosity of a young person genuinely open to new flavours — but the Brazilian table anchors him in ways that French food, however excellent, cannot replace.
“Brazilian food is inside me. Feijoada, rice and beans, pão de queijo — these are the flavours of home, of my family, of everything I know. I have discovered French food here and some of it is incredible. But when I need to feel right, I cook Brazilian.” — Endrick (CBF official media, 2025)
Endrick’s Sleep & Recovery Protocol
How many hours does Endrick sleep?
Endrick targets 9–10 hours of total sleep daily — appropriate for a 19-year-old athlete whose body is simultaneously developing and being asked to perform at a competitive professional level. His 12:00 AM lights-out and 8:30 AM wake provide 8.5 hours overnight, supplemented by a 90-minute afternoon nap: a total sleep investment of approximately 10 hours that is the second highest in this series after Haaland’s.
The sleep volume is not indulgence. At 19, the growth hormone released during slow-wave sleep is still contributing to physical development alongside its recovery function in adult athletes. Every additional hour of quality sleep for Endrick is doing double work — repairing the tissue damaged by today’s training and building the physical structure that his career needs him to have at 25.
Recovery at Lyon is managed with the resources of a Ligue 1 club supporting a Real Madrid loanee with corresponding attention: physiotherapy, ice treatment, and the load monitoring that Lyon’s sports science team applies with awareness that they are developing an asset on behalf of European football’s most powerful club.
“Recovery is important. I am young — but being young doesn’t mean you can skip it. Actually I think young players need to be even more careful. Your body is still developing. I sleep as much as I can. I do the physio. I take it seriously.” — Endrick (Lyon official media, 2025)
Brasília to the World: Faith, Family, and the Brazilian Dream
Endrick’s faith is one of the most publicly expressed aspects of his identity — his evangelical Christian belief, expressed in goal celebrations and pre-match preparation, is the spiritual foundation that his family instilled in him through his Brasília childhood. It is a faith that connects him to a Brazilian football tradition that runs through Kaká — the AC Milan and Real Madrid midfielder whose Christianity was as public and as genuine as his technical quality — and whose presence in the professional game is more prevalent than European football media always recognises.
His parents — who gave up considerable personal and professional comfort to support his football development from Brasília through São Paulo — are the daily anchor of his life abroad. The calls home to Brazil are not weekly check-ins. They are daily. The family that made the sacrifice to support his journey is the family he reports to every evening from Lyon.
At 19, in a foreign country, playing for a loan club while contracted to the most famous football institution in the world, Endrick’s psychological stability — his faith, his family, his identity — is doing the most important work in his daily life. The football is extraordinary. The foundation is more important.
What Endrick’s Routine Tells Us About the Body Clock
Endrick’s schedule aligns with the Hibiscus chronotype — the tenth Hibiscus in this series, joining Vinícius, Güler, Adingra, Yamal, Doku, Valverde, Mbappé, Bellingham, and Lee Kang-in. His 8:30 AM wake, Ligue 1’s late-shifted schedule, and his 9–10 hour total sleep target place him in the Hibiscus window shared by this series’ youngest and most explosively creative attacking players.
The Hibiscus pattern across this series now has ten confirmed players, and the demographic observation is becoming inescapable: the youngest players in the series (Yamal 17, Güler 20, Endrick 19, Doku 22, Adingra 22) are almost all Hibiscus. The biological mechanism is clear — adolescent and young adult melatonin onset runs later than in mature adults, producing later sleep and wake times. Professional football’s later-shifted European training schedules accommodate this naturally. Ligue 1’s schedule is among the series’ most Hibiscus-friendly contexts.
Want to discover your chronotype? Take the Owaves Chronotype Quiz.
Plan Your Day Like Endrick with Owaves: My BodyClock
📲 Download Owaves: My BodyClock free on iPhone, iPad, and Apple Watch.
If you liked this article, you’ll also love:
Owaves: The World’s First Wellness Planner, Powered by Your Body Clock
Owaves is the world’s first wellness planner powered by circadian rhythm science — the same breakthrough research that won the Nobel Prize in 2017. Designed by physicians and built with award-winning developers, Owaves helps you plan your day in alignment with your biology so you can optimize your sleep, energy, focus, and recovery.
Download the app for free on iPhone, iPad, and Apple Watch to start planning your day with intention.
Want to go deeper?
Upgrade to BodyClock Plus, our premium feature that uses your unique chronotype to deliver personalized daily recommendations for deep sleep, exercise, and deep work. With BodyClock Plus, your calendar becomes a powerful tool for peak performance and total wellbeing — tailored just for you.
- iOS: Download Owaves free today
- Android users: Join the waitlist here
Connect with us on TikTok, Instagram, YouTube, Pinterest, X, and Facebook
Feedback? We’d love to hear from you: feedback@owaves.com.