Mitchell Hooper, a dominant force in the world of Strongman, has captured gold at prestigious events like the World’s Strongest Man, Arnold Strongman Classic, and Rogue Invitational. His success isn't just about brute strength; it's also about meticulous planning, including a carefully crafted diet. Hooper's approach to nutrition is a key component of his preparation for competitions like the Arnold Strongman Classic and the World’s Strongest Man. As he prepares for the 2025 Arnold Strongman Classic and the 2025 World’s Strongest Man, Hooper emphasizes the importance of proper nutrition for strongman athletes.
Hooper's Nutritional Philosophy
Hooper's diet isn't just about consuming a massive number of calories; it's about strategically fueling his body for optimal performance and recovery. Hooper began working with professional bodybuilder and powerlifter Stan Efferding to assist in his nutrition. He is currently aiming to increase his bodyweight from 320 to 330 pounds by the time the 2025 Arnold Strongman Classic commences. He consumes between 5,000 and 5,550 calories a day.
Macronutrient Balance
Hooper breaks down nutrition into macronutrients (fats, carbs, and protein) and micronutrients.Since strongman events involve short bursts of energy, carbohydrates are the primary fuel source after the first five seconds. Protein is crucial for muscle recovery, while fats help maintain joint health.
Calorie Surplus
To support his intense training and muscle growth, Hooper maintains a calorie surplus, consuming more calories than he expends. Efferding clarifies that an athlete over 300 pounds doesn’t necessarily need one gram of protein per pound of body weight in a surplus, as protein can be more satiating than carbs or fat, making it harder to eat enough calories.
A Typical Day of Eating
Here's a glimpse into Mitchell Hooper's daily diet:
Read also: Matt Mitchell: From basketball court to beyond
Meal 1: "So, breakfast, plain Greek yogurt, and orange juice, it’s as much plain Greek yogurt as I can get diluted into the orange juice,” shares Hooper. “I am to eat one of those tubs every day. “I love raisin bread. “Yes. The milk came out of a bag. Deal with it. This is meal number one. The staple of his mornings is yogurt and orange juice, a shake with 370 calories and a decent source of protein.
Meal 2: Similar to the first meal, Hooper first made himself his yogurt and orange juice shake. After that, he made a course consisting of salmon, rice, and broccoli, making sure to stock up on all of the necessary macronutrients.
Post-Workout Meal: Hooper enjoyed a protein shake for his post-workout meal before moving on to something more substantial. After finishing a heavy and difficult squat and leg day, Mitchell Hooper moved on to his third meal of the day. Seeing that he eats straight after the gym, Mitchell brings a prepared meal in a container.
Meal 4:“Now, it is meal number four, this is a repeat of meal number two, so back to monster mash. Yogurt and OJ and yeah, that’s it. I find this not really hard to get through." The monster mash is really good with the beef broth because it just makes the food… I hesitate to say it but a little bit moist. The less you can chew, the less full you’re going to feel. There’s processes in the body, where chewing, the process actually makes you feel full.
Meal 5: “Fifth and final meal,” shares Hooper. “I’m human and made some banana bread. So banana bread, then I’m done, sweet dreams.
Read also: Self-Acceptance: Maia Mitchell's Journey
Hooper rounds up his day with a protein shake and dinner some time after that and also eats some snacks later in the night, which increases his daily calorie intake. Mitchell Hooper points out that he still should increase his calorie intake.
Key Diet Components
Greek Yogurt and Orange Juice
“The staple of my mornings is yogurt and orange juice… For those who haven’t tried it yet, stop judging until you try it… I drink this a couple of times a day. Many Strongmen have a hard time intaking the adequate number of calories, simply because of how large they are. So, Mitchell Hooper relies on his shake made of Greek Yogurt and Orange Juice, which on its own has 370 calories. It also serves as a decent source of protein.
"Monster Mash"
“The monster mash is really good with the beef broth because it just makes the food… I hesitate to say it but a little bit moist. The less you can chew, the less full you’re going to feel. There’s processes in the body, where chewing, the process actually makes you feel full.
Frequent Meals
Hooper prefers to eat frequently throughout the day. He said: “It is sort of a part-time job as a pro Strongman, eating your food. I don’t eat that much, but I certainly regularly consider when I am going to eat next and how I am going to prepare my food.
Hooper vs. Hall: A Calorie Comparison
In July 2024, Hooper analyzed the 16,000-calorie strongman diet of Eddie “The Beast” Hall. While Hall is a formidable athlete, Hooper offered some insights based on his own nutritional approach.
Read also: Longevity and Weight Loss: Ella Mitchell
Calorie Needs
Hooper estimated that Hall, at six feet, two inches tall, and 450 pounds during his peak, required roughly 5,312 calories per day to maintain his size. To gain two pounds per week, he’d need 6,312 calories. At six feet, three inches tall, Hooper maintains his 330-pound frame by eating between 5,000 and 5,500 calories daily.
Protein Intake
Hall consumed 171 grams of protein from his breakfast, which Hooper says is “unequivocally an indigestible amount of protein to have in one sitting.” Hooper suggests consuming smaller servings of protein over more meals.
Pre-Workout Nutrition
Hall’s pre-workout lunch consisted of 300 grams of steak and 500 grams of pasta with 200 grams of veggies and mayo. “I can’t imagine this being useful pre-workout,” says Hooper, who recommends swapping steak for a lower-fat protein as it’s faster to digest before a workout. Hooper fuels up with eight ounces of extra-lean ground beef, two cups of white rice, and beef broth, preferring a much lighter pre-workout meal.
Carbohydrate Timing
Hooper would schedule less fat and most of his carbs around workouts for better absorption into the muscles, explaining that "having a high carbohydrate, low-fat meal, get that through your system really quickly will help your muscles recover, grow, and repair."
Supplementation
Efferding and Hooper recommend several supplements for strength athletes:
- Vitamin D: Can boost immunity and improve bone and skin health. Efferding suggests taking a vitamin D supplement with breakfast. A study saw athletes supplementating with vitamin D3 experienced a 19 percent increase in their overall strength levels.
- Magnesium: Can help maintain normal nerve and muscle function, regulate blood glucose and blood pressure, promote calcium absorption, and play a role in many functions, including muscle contraction, neuromuscular conduction, and the structure of bones and proteins. Efferding prescribes taking magnesium after dinner as it can help improve sleep.
- Probiotics: Hooper recommends athletes eating a surplus of calories use probiotic supplements to maintain a healthy gut microbiome.
Hooper's Training and Recovery
Training Philosophy
One of the best parts of training for Hooper is the fact that you’re objectively improving yourself.“You can’t convince yourself out of I am faster, fitter, stronger, or whatever metric you’re chasing,” he said. Hooper prefers to work himself into a light sweat before moving into a working set. For deadlifts, he’ll do seven to eight reps of two plates before adding more at one set each.
Recovery
Given his busy schedule, Hooper prefers his recovery to be active. Hooper’s three pillars for recovery are optimizing sleep, nutrition, and stress.
Balancing Strongman with Life
Hooper is not just a Strongman competitor; he's also a full-time business owner. “I’m not a full-time strong man,” Hooper says. “I’m a full-time business owner and the strongman is just something that I also happen to do. Despite his demanding schedule and travel, Hooper prioritizes his diet and training to maintain peak performance.