Few fields in health and wellness spark as much debate as food. Everywhere you look you see a host of fads, quackery, contradictory information. It gets understandably confusing, especially if you must plan most of your meals yourself. A lot rides on how you fuel your body, so the task is quite daunting. Fortunately, the logic behind food is simple. People need the same kinds of nutrients to live, but how much of these they will need depends on the lifestyles they lead. The nourishment the human body demands come in two basic categories: macronutrients (or macros) and micronutrients. For the demands of training, you’ll need a steady supply of carbs to fuel your body and proteins to build your muscles. This is especially important for physically demanding activities like marathons and strongman competitions.
Strongman is a competitive sport where both static and cardio-vascular strength are essential. Strongmen have to be not only strong while performing movements like the squat and deadlift, they have to be able to carry heavy awkward items over a specified distance showcasing their peak physical performance. Deadlifting 1000 lbs or pulling a truck is all about strongman vigorous workout. So, it’s no surprise that a nutrition regime for a strongman should also be extreme and well-considered.
The diet program is vital for Strongman’s vigorous workouts. Consuming proper macronutrients, e.g., carbs and protein will provide the body with the needed nutrients to support muscle growth and recovery. Get useful tips on how to maintain good form via following the right nutritional regime. A strongman diet includes eating high-quality meals out of sufficient amounts of sugar and salt, junk and processed food. It should be protein-, macro- and micronutrient-rich, with the following ratio: 45% carbs, 30% protein, and 25% fat. Only a balanced diet, proper timing, and nutritious products will lead to progress.
Hence, a proper nutrition program is vital for a strongman’s strength and sufficient muscle size. The key to healthy quality muscle and weight gain is to eat big and consistently throughout the day following a structured strongman meal plan.
Understanding the Basics: Macronutrients and Micronutrients
Macros are the most important nutrients the body needs to survive and function. Of these, proteins-crucial to the growth and development of muscles-get most of the attention in fitness circles. All three, however, are essential. The body burns carbs for energy. Fats serve as an extra source of energy and are crucial for many major bodily functions. Some of the essential micronutrients the body can only be absorbed by fats.
Read also: The Hoxsey Diet
Micronutrients are the vitamins and minerals you hear in health class. These are needed by the body in much smaller (though still crucial) quantities. The body must receive the right mix of micronutrients to stay healthy in the long run. Vitamins and minerals are best absorbed from food. Not everybody has the same macronutrient needs.
The Strongman's Nutritional Needs: A Deep Dive
Strongman training aims to pack on muscle mass and get as big as possible. With a properly built diet regime, a strongman gives himself the energy to power them through any training.
Protein: The Building Block
Protein is important in building and repairing muscle tissue. Strongmen should consume 1.5-2 grams per pound of their body weight. This amount is needed for amino acids to be absorbed and used by the body during competition preparation. The protein intake refers to adequate leucine consumption, which facilitates mTOR (protein that controls cell functioning) stimulation and protein synthesis. Opt for a meal, which is rich in essential nutrients such as vitamins, minerals, proteins, and healthy fats. Instead, avoid processed food such as sweetened breakfast cereals, packaged baked goods, and sweetened beverages that are designed to be hyper-palatable.
Consume Enough Protein. Protein is a key building material for muscles. It provides an athlete’s body with the needed amino acids to rebuild and maintain quality muscle mass. Thus, a high-quality protein source is a must-have, i.e., meat as the main source in addition to eggs, milk, and whey. By the way, meat and eggs have a high-creatine level. Creatine is a thing your muscles use to regenerate ATP for explosive power.
Caloric Intake: Fueling the Machine
One of the critical factors in a strongman diet regime is caloric intake. Since a strongman burns a significant number of calories during training, meaning they need to consume a large number of calories to fuel their bodies. According to the American College of Sports Medicine, strength athletes require around 40-50 calories per kilogram of body weight per day. For a 220-pound athlete, this is around 3,600-4,500 calories per day.
Read also: Walnut Keto Guide
Meal Frequency: Consistent Nourishment
Six or seven feeds all in large quantities are the proper norm for strongmen, including plenty of high protein food, e.g., lean meat, chicken, fish, eggs, and milk; fibrous low glycaemic carbs like cereals, bread, pasta, rice, and potatoes; fruit and vegetables (also nuts and pulses); as well as sources of essential fats.
Micronutrients and Supplements: The Supporting Cast
Micronutrients are the vitamins and minerals needed by the body to stay healthy in the long run. When you’re strength training, you should increase the intake of Calcium, Phosphorus, Iron, Zinc, Vitamins C, D, E, and vitamin B complex. Vitamins and minerals are best absorbed with the meal. Studies proved that taking vitamin C and E supplements don’t have such a noticeable effect on muscle development. You don’t need to take extra supplements with a well-balanced diet. Weight gain supplements, as well as protein, can be useful for gaining size and strength, but it’s not a substitute for good wholesome food.
Chase Karnes explained that supplements are a part of his diet. The only two things I add to my diet are vitamin D and Fish oil. Even living in Florida and getting plenty of time outside, I can not get my vitamin D above the recommended minimum without a concentrated source. Unless I catch it, I rarely eat fish. To make sure I get the benefits associated with it, I use the supplement.
Carbohydrates and Fats: Energy and Regulation
Strength athletes should focus on carbohydrates during contest preparation to help increase glycogen stores in the muscles and improve their performance in competitions that last over 90 minutes. This fuel helps to provide glucose to the muscles, which will be used as an energy source when glycogen levels are low. Also, carbs also provide creatine phosphate, which helps the body convert fat for energy. Carbs are the primary source of energy during intense exercises, namely the stored glycogen. The American Dietetic Association recommends strength athletes consume 6-10 grams of carbs per kilogram of body weight per day.
Fat is essential for energy production and hormone regulation. It also helps to absorb vitamins and minerals.
Read also: Weight Loss with Low-FODMAP
Formerly a dirty word, athletes and the common Joe were advised to minimize this essential nutrient in their diet. Now people are adding copious amounts of fat back into their diets, but some sources are much superior to others. Avocado is a great source of slow release energy and vitamin E. In solid form, they make a great compliment to any meal and the oil has a very high flashpoint making it great for cooking. Grass fed butter also makes a great addition to a normally bland diet and provides the calories your body needs to heal and repair. Grass fed butter can lower your risk of heart disease and contains more omega 3’s than traditional butter.
Timing is Everything: Nutrient Timing for Optimal Performance
Choosing when to fuel up is just as important. Studies have shown that loading up on carbs before a strenuous activity helped participants ward off fatigue and improve performance over a long stretch of time. How much carbs you will need in every meal depends on how long you’ll work out. According to the Mayo Clinic, the amount of carbs you need for a short hour-long workout is up to 5 grams (0.17 ounces) for every kilogram (2.2 pounds) of body weight. That’s about 4 ounces if you weigh 150 pounds.
The timing is crucial in strongman training: taking the right foods at the right time can fuel the whole body, enhance recovery, and improve your overall health.
- Pre-workout: 2-3 hours after large meals/ or 1-2 hours after small meals/30-60 minutes after snacks
- Nutrients to consume: boiled eggs, whole grain cereal, toast with turkey slices, cottage cheese with fruits, greek yoghurt with dried fruits, protein/ granola bar, broccoli, smoothie
- Benefit: Fuel for effective training; Increase performance: while exercising your body converts glycogen into glucose for better muscle contraction. With the proper pre-training nutrition, you’ll reduce muscle glycogen depletion. Preventing fatigue; Reducing protein breakdown
- During workout: (depends on the duration of the training)
- Nutrients to consume: intra-workout drinks (amino acids, protein, electrolytes, carbohydrates), energy gels/ bars. Keep your body hydrated with small, frequent sips of water
- Post-workout: Refuel the body within 15-30 minutes after training
- Nutrients to consume: meat, eggs, milk, peanut butter, omelet, bananas, rice, porridge, potato, nut butter, avocado, oil, hummus
- Benefit: For post-workout recovery by refueling your body with glycogen, providing the body with the energy needed to adapt to and recover from the workout. maximizing muscle repair by focusing on protein and amino acids.
Pre-workout nutrition should include meals rich in carbs that can help to maximize their performance. Also, carbs can boost stamina and delay fatigue. Dietary supplements like multi-ingredient pre-workout supplements garnered interest from athletes as they contain a blend of ingredients such as caffeine, BCAAs, nitrates, creatine, and other ingredients that can improve exercise performance. During-workout nutrition: if you plan to exercise for a prolonged time, it’s recommended to consume carbs to maintain blood sugar levels and delay fatigue while training.
Practical Tips for Strongman Diet Beginners
If you aim to become a strongman or want to train according to the strongman training regime, you need to get used to the idea that food is a major fuel for training and recovery. And it works best when you follow clean eating. Here are several tips for a strongman beginner to follow to maintain a good body form and excellent performance:
- Eat High-Quality Food and Little Sugar or Junk Food. Arrange a strongman diet plan for beginners: opt for a meal, which is rich in essential nutrients such as vitamins, minerals, proteins, and healthy fats. Instead, avoid processed food such as sweetened breakfast cereals, packaged baked goods, and sweetened beverages that are designed to be hyper-palatable.
- Consume Enough Protein. Protein is a key building material for muscles. It provides an athlete’s body with the needed amino acids to rebuild and maintain quality muscle mass. Thus, a high-quality protein source is a must-have, i.e., meat as the main source in addition to eggs, milk, and whey. By the way, meat and eggs have a high-creatine level. Creatine is a thing your muscles use to regenerate ATP for explosive power.
- Stay Hydrated. Drink enough water when exercising, it’ll help you to maintain concentration and performance, increase endurance and prevent excessive elevations in heart rate and body temperature while sweating. Try some sports drinks with electrolytes and carbs to refuel the body during exercise.
- Make Healthy Snacks. A habit of having some snacks can significantly boost your performance during workout and speed up recovery. 30 to 60 minutes before training, you can eat a carbohydrate-rich snack low in protein, fiber, and fat. Carbs will provide glucose to supply energy to muscles. While protein, fiber and fat can slow digestion. These nutrients also may cause unpleasant gastrointestinal side effects while working out.
Athletes need carbs, plain and simple. I take in about 100g a day to just make sure my body is getting the support it needs. Processed carbs upset my stomach so I avoid them unless I’m in a social situation. The last thing any athlete needs is a leaky gut when training or competing. Cooked and cooled potatoes are my absolute favorite, easy to digest carb source. Cold mashed potatoes develop resistant starches that limit how much of them are digested by your system. Research indicates about half of what you consume can be processed into energy. This way I can eat more in volume and have less of an impact on your overall calorie consumption. Fruit is also known as nature’s candy. A great quick energy source with fiber and vitamins is something I eat when I feel the need to add some pre-training carbs. Pears or apples are my primary choices but anything produced in the northern hemisphere is a good option. Snack. My favorite snack is full fat greek yogurt. This is very high in protein and makes a great mini-meal. Pre-workout. This misunderstood beverage can help cut the chances of liver disease, heart disease, and diabetes. The world’s most popular pick-me-up is of course coffee. I buy the good stuff, grind it myself and brew it in a french press. About an hour before you train is the best time to drink this amazing life enhancing beverage.
Affordable Nutrition: Eating Like a Strongman on a Budget
One trouble with committing to a diet plan is how pricey it seems to get. Part of the reason why poor diets are common is that unhealthy processed food is cheaper than fresh food. This is true in both immediate costs and shelf life. One way to counteract this is to choose inexpensive, nutrient dense foods. The humble egg, a longtime pantry staple, is the shining example. But there are a few other good choices that you can add to the list.
- Peanut butter: If you’re not allergic, peanut butter makes a great and convenient protein-packed snack.
- Canned fish: In the absence of fresh fish, canned oily fish like tuna and salmon works well as a source of fat and protein.
The Pitfalls of "Dirty Bulking"
Of course, even junk food contains macronutrients. This has led some people to use “dirty bulking” in their workout diet plans. This involves pairing unhealthy food with exercise. On the surface, it almost seems like a reasonable compromise: add on pain to retain pleasure. Unsurprisingly, you can’t have it both ways. A diet predominated by processed foods will kill your gains.
Processed foods often have very skewed macro proportions. A pizza might seem to have all the macros—protein, fat, carbs—but the amount of each that you’re getting isn’t balanced at all. You get too much carbs and fat and not enough protein. Meanwhile, a healthy meal of chicken and vegetables or grilled salmon would be closer to the proportion of macros you need. Many of these foods also contain the wrong kind of carbs and fats.
Highly processed foods are also notorious for containing excessive amounts of sugar and unhealthy fats while lacking fiber. Refined sugars get absorbed by the body too fast, which can cause blood sugar problems later down the line. Blood sugar issues are worsened by a diet lacking in fiber; fiber slows digestion and helps regulate the rise of blood sugar levels.
The Power of Home Cooking
When it comes to optimizing nutrition, it pays to know what you’re eating. And there’s no better way to do that than to prepare most of the meals yourself. By preparing your own meals, you know exactly what you’re putting in. You can avoid unhealthy fats and excess sugar while maintaining the right balance of nutrients.
Most of your post workout meals don’t need to be fancy at first. Tuna or peanut butter on a piece of bread will suffice in a pinch. For your main meals, however, it pays to put the work in to make them taste better. Fitness-minded diet plans have an undue reputation for being bland, which can put people off. It doesn’t have to be this way. A little skill can be all you need to make simple ingredients taste great. At first, you might find learning (or re-learning) the basics online enough. If you have the time for it, consider taking a cooking class to expand your skill set further. Variety is the spice of life. Try out new recipes and see what you can do to make your meals taste as delicious as they are healthy. You’ll be more inclined to stick to your diet plan if it isn’t monotonous.
The Strongman Mindset: Consistency and Dedication
Consider any dietary restrictions when meal planning. This can open you up to substitutions to common sources of carbs and protein. While it may be time consuming, having a meal plan helps you achieve your dietary goals in more ways than one. On one end, it can help you save a lot of money on groceries. Listing down the meals you plan on cooking will let you know what ingredients you’ll need. This way, you’ll buy only the ingredients you’ll need and nothing more. Likewise, your meal plan will ensure that most (if not all) of your meals meet your nutritional needs. You can list down dishes that meet all your nutritional needs and have them ready when you need them. Stricter planning can also help you maintain discipline, which you’ll need to meet your fitness goals. Ideally, the food you choose should be minimally processed. Fresh vegetables, lean meat, and whole grain should make up a large part of your diet plan, as would healthy sources of fats and oils like fish.
You must put in the work to get optimal results. This rings true both for actual training and what you use to fuel it. Your diet should sustain your gains and fuel your body when it’s pushed to the limits. Take a more active role in managing what you eat. Remember: eating clean doesn’t mean depriving yourself of the pleasures of eating or breaking the bank.
Examples from the Pros
Chase Karnes recently took second at USS Nationals. In this article, he explains his nutrition leading up to the competition.
I’ve had a few questions recently about my nutrition leading up to USS Nationals, so I decided to do a write-up on it. I’m working with former elitefts columnist Mike Mastell on my nutrition. Starting at 12 weeks out I really dialed things in. I’ve hit my calories and macros every day since I started my prep. This is by far the highest my carbs have ever been. I’m also the leanest I’ve ever been at this heavy of a bodyweight. I feel great training and my energy is through the roof. Recovery seems great. I've had improved body composition with very little bodyweight change. I actually never thought I’d say this, but I’m tired of eating carbs. And eating in general. Getting all my food in everyday is a job in itself.
My protein intake is 225-255 grams a day (190g on my event day), carbs range from 450-750 a day and fat ranges from 28-75 grams a day. This all just depends on the day. My nutrition and macronutrient amounts change based on what training I'm doing on the given day.
- Meal 1: 2 scoops of protein, 2 tbsp. peanut butter, 2 tbsp.
- Meal 2: 4 oz. chicken, 1 scoop of protein, 2 tbsp.
- Meal 3: 8 oz.
- Meal 4: 2 scoops of protein, 2 tbsp.
- Meal 5: 8 oz.
- Meal 1: 2 scoops protein, 2 tbsp.
- Meal 2: 4 oz.
- Meal 3: 2 scoops of protein, 2 tbsp.
- Meal 5: 8 oz.
- Meal 2: 20 oz.
On Sunday’s when I’m prepping my food I combine the calories and macros from two meals for the day into one meal. Then I order pizza and add a protein shake. Boom. Macros hit and I still get to enjoy some pizza. For example, while traveling to St. Louis I had two McDonald's Egg White Delights plus my one scoop of protein and half a cup of granola. This fit my macros exactly. Then I had a foot long Subway melt for a meal and again, it fit my macros. For protein powder I personally use Phormula-1 and Level-1 from 1st Phorm. I also use their carb supplement and pre-workout on some days. Other days I’ll use something a little more mild like 5 Hour Energy.
Diet Adaptation for Amateurs: Key Advice on How to Become More Productive
In addition to being a strength and conditioning coach I hold a certification in Sports Nutrition as well. To help the athletes I work with, I combine my knowledge from both fields. Together they create synergy making them more powerful and effective than when you really only focus on one aspect. Assuming you have a basic program that includes presses, pulls, and squats in the correct rep ranges, I believe the average athlete will improve more from proper diet management more so than program hopping. I previously wrote a basic diet primer that would be a good read prior to this article helping you to understand why diet is simple yet important.
A Word on Diet Fads
In my personal opinion, restrictive diets like keto or vegan do not have a place in the athlete’s game. While the competitor is searching for the best way to improve their progress, limiting fuel or protein sources can give them undesirable outcomes. I don’t think hyper restricting carbs or purposely choosing inferior protein sources will not help you reach your goals. The list of the above foods have made up my diet for the last decade. I do eat off this plan, but for the most part I find that giving my body the same things day after day allows it to optimize the way the food is absorbed and digested. Like training, it gets more efficient when eating the same thing consistently.
High-Quality Food Choices for Strongman Athletes
Humans are omnivores meaning they eat all nutrition sources available to them to get the nutrients they need in their diets. The demands of the athlete’s training increase the need for vitamins, minerals, and nutrients. To synthesize new muscle and repair tissue damage caused by the stress of training, the body needs nitrogen and that is most easily available in animal meats and products.
Grass-Fed Beef
Grass fed beef is a more natural diet for the cow and the quality of the meat is much higher speaking in terms of nutritional value. It contains higher levels of Omega-3 fatty acids and those are anti inflammatory, providing the heart and cholesterol profile with great support. Additionally, grass fed beef is high in an amino acid called CLA. Typically because of the cow’s diet, they are fed less antibiotics and this is easier on the animal’s system. They are less likely to get E. coli and pass that along to humans, making it less likely for you to get sick eating it. It’s full of iron, creatine, B and E vitamins as well making it a superior choice for the strongman athlete. For men, I recommend up to two pounds a day, and close to a pound for women.
Pasture-Raised Eggs
Pasture raised hen eggs are really only available at farmer’s markets or from your friends that have taken the plunge into having their own coop. Happy chickens eating worms, meal and running around all day make one of nature’s most powerful foods. Commercially raised eggs are a sad imposter to a “real” egg and you will immediately notice the difference; in the price you pay. Two to three times more per dozen may sound expensive, but you do get what you pay for. These eggs are much higher in vitamin D and studies indicate that low levels can impact performance negatively, while higher levels can act like a performance enhancing drug. The yolk in pasture raised eggs can have a positive effect on your HDLs (or healthy cholesterol). This easily digestible protein will support strenuous training and repair your tissue damage all while making you a healthier athlete.
Quality Carbohydrate Sources
Athletes need carbs, plain and simple. I take in about 100g a day to just make sure my body is getting the support it needs. Processed carbs upset my stomach so I avoid them unless I’m in a social situation. The last thing any athlete needs is a leaky gut when training or competing. Cooked and cooled potatoes are my absolute favorite, easy to digest carb source. Cold mashed potatoes develop resistant starches that limit how much of them are digested by your system. Research indicates about half of what you consume can be processed into energy. This way I can eat more in volume and have less of an impact on your overall calorie consumption. Fruit is also known as nature’s candy. A great quick energy source with fiber and vitamins is something I eat when I feel the need to add some pre-training carbs. Pears or apples are my primary choices but anything produced in the northern hemisphere is a good option.
Healthy Fats
[Your balance of protein, fat, and carbs is crucial to performance and body composition. Formerly a dirty word, athletes and the common Joe were advised to minimize this essential nutrient in their diet. Now people are adding copious amounts of fat back into their diets, but some sources are much superior to others. Avocado is a great source of slow release energy and vitamin E. In solid form, they make a great compliment to any meal and the oil has a very high flashpoint making it great for cooking. Grass fed butter also makes a great addition to a normally bland diet and provides the calories your body needs to heal and repair. Grass fed butter can lower your risk of heart disease and contains more omega 3’s than traditional butter.