Madeleine Hull
The World's Strongest Man title is a prestigious honour bestowed upon the strongest man on the planet. The training and diet regimens of these men are extreme and include consuming upwards of 10,000 calories per day. For example, Brian Shaw, the World's Strongest Man in 2017, ate over 12,000 calories per day, while Tom Stoltman, the 2022 winner, consumed 13,000 calories per day in the week leading up to the competition.
| Characteristics | Values |
|---|---|
| Calories | 10,000-13,000 per day |
| Carbohydrates | High |
| Protein | High |
| Fat | High |
| Number of Meals | 5-6 per day |
| Training Calories Burned | 6,000-7,000 per day |
| Meal Timing | Throughout the day and during training |
| Meal Examples | Pancake stack, double burgers, chips, pasta, ground ribeye, rice, shakes, supplements |
| Dietitians/Nutritionists | Work closely with professionals |
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What You'll Learn
The importance of cheat meals
Cheat meals are a common practice among some of the world's strongest men, such as Brian Shaw, Eddie Hall, and Tom Stoltman, who follow extremely calorie-dense diets to fuel their intense training regimens. These athletes consume upwards of 10,000 calories a day, and even up to 13,000 calories in the case of Stoltman, leading up to competitions.
The importance of incorporating cheat meals into one's diet is a highly debated topic. Some people find that cheat meals are essential for their mental health, providing a sense of reward and satisfaction for consistently eating healthily. They can also help reset hormones responsible for metabolism and insulin regulation, increase energy levels, and keep calorie-burning mechanisms high. Additionally, cheat meals can help individuals develop a healthier relationship with food by allowing them to enjoy a variety of foods in moderation without feeling restricted or deprived.
However, others argue that the concept of cheat meals can lead to an unhealthy mindset around food, creating a cycle of binging and restriction. The term "cheat meal" itself implies that certain foods are "good" or "bad," which can lead to guilt, shame, and an unhealthy relationship with eating. Instead of labeling certain foods as "cheat meals," it may be more beneficial to practice moderation and incorporate a balanced variety of foods into one's diet.
Ultimately, the effectiveness of cheat meals depends on the individual. For those training for intense competitions, such as strongman contests, cheat meals may be a necessary part of their diet to ensure they are meeting their extreme calorie needs. For the general population, cheat meals may be helpful as an occasional treat to satisfy cravings and maintain a healthy relationship with food. However, it is important to be mindful of one's overall nutritional needs and not view cheat meals as an excuse to overeat or make unhealthy choices.
To incorporate cheat meals healthily, individuals can follow a few guidelines. Firstly, it is recommended to have cheat meals infrequently, such as once a week, and to ensure they are carefully planned and incorporated into an overall healthy diet and exercise plan. Secondly, it is essential to maintain a balanced mindset and not view cheat meals as a reward for deprivation or a license to overeat. Finally, it is beneficial to prioritize nutritional and psychological needs by including enjoyable foods in one's regular diet to prevent cravings and potential binges.
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Working with a nutritionist
Strongmen work closely with their nutritionists to ensure they are getting the right balance of nutrients to support their extreme training regimens. For example, Brian Shaw, who is 6'8" and weighs between 400 and 440 pounds, shared his daily diet in the lead-up to the World's Strongest Man 2017 competition. Shaw consumes over 12,000 calories a day, and his diet includes generous portions of organic, grass-fed ground beef, angel hair pasta, and red sauce. He also has shakes with a mix of carbohydrates and amino acids, as well as protein shakes. Shaw's nutritionist, Nathan Payton, recommended he have a carb-heavy meal the night before a big training day. This meal consisted of a pound of beef with potatoes and asparagus, totalling around 3,430 calories.
Nutritionists also help strongmen incorporate "cheat meals" into their diets. Brian Shaw, for example, is a fan of cheesecake, and his nutritionist would programme in these treats during his gruelling fitness and diet routine. This allowed Shaw to enjoy his food every once in a while and provided something to look forward to.
Tom Stoltman, another World's Strongest Man, also shared his 13,000-calorie-a-day competition diet. His daily meals included a pancake stack with fruit and honey for breakfast, a double burger and chips repeated three times throughout the day for lunch, and pasta for dinner. Stoltman noted that while it might sound enjoyable to eat large quantities of food, it is not, and that by the end of the week, he has gained 10 kilograms and finds it difficult to walk and lift.
Overall, working with a nutritionist is crucial for strongmen to ensure they are consuming enough calories and nutrients to support their training and competition needs, while also allowing for some enjoyment and variety in their diets.
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Calorie-dense diets
The world's strongest men consume colossal amounts of calories in their diets to fuel their training and competitions. For instance, Brian Shaw, a four-time World's Strongest Man winner, consumes around 10,000 to 11,000 calories per day during his most challenging competitions. He weighs his food to ensure he consumes enough calories to maintain his weight, which often exceeds 400 pounds. Shaw's diet includes six meals a day, shakes, and various supplements. A typical day's food intake for him includes four eggs, five to six pieces of bacon, four to five pieces of sausage, toast, beans, tomatoes, and a litre of cranberry juice. He also consumes ground-up ribeye with rice, another ribeye, rice, and a massive sweet potato.
Tom Stoltman, another World's Strongest Man winner, consumes a similar number of calories, around 13,000 per day. His diet includes a pancake stack with strawberries, bananas, honey, and other toppings for breakfast, a double burger and chips repeated three times for lunch, and pasta for dinner.
These calorie-dense diets are designed to provide the body with the energy it needs to fuel metabolic pathways, physical movement, and critical thought. According to the Dietary Guidelines for Americans, 2020–2025, 45% to 65% of an adult's daily caloric intake should come from carbohydrates, 10% to 30% from protein, and 20% to 35% from fat.
It is important to note that not all calorie-dense foods are nutrient-dense, so individuals trying to gain weight should be mindful of the quality of the foods they consume. Nutrient-dense foods are those that provide a high level of nutrients relative to their caloric content. While most people associate nutrient-dense foods with high vitamin and mineral content, they can also contain other beneficial components like antioxidants, amino acids, and essential fatty acids. Consuming a diet rich in these nutrients can help reduce the risk of heart disease, type 2 diabetes, and other diet-related chronic illnesses.
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Carbohydrates and amino acids
The world's strongest men, Brian Shaw and Eddie Hall, consume close to 10,000 calories a day. They also work out for about three hours each day. Shaw, who weighs between 400 and 440 pounds, consumes four protein shakes with the highest quality ingredients. He also eats six whole meals a day, along with various supplements. During his afternoon training session, Shaw mixes carbohydrate and amino acid powder into a shake, which he sips throughout the workout.
Carbohydrates, proteins, and fats are essential components of a healthy diet. Carbohydrates are classified based on their glycemic index, which indicates how quickly they are absorbed into the bloodstream. The glycemic load, which includes the glycemic index and the amount of carbohydrate in a food, is a more accurate measure of a food's effect on blood sugar levels. For example, foods with a high glycemic index, such as carrots, bananas, watermelon, or whole-wheat bread, may have a relatively low carbohydrate content and thus a low glycemic load.
Proteins are made up of smaller units called amino acids. There are 20 amino acids, nine of which cannot be synthesized by the body and must be obtained from the diet. These essential amino acids include isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Infants also require histidine, bringing the total to nine essential amino acids. Proteins are more complex molecules than carbohydrates, so they provide a slower and longer-lasting source of energy.
The metabolism of carbohydrates and amino acids is essential for immune cell activation and function. Disruptions in these metabolic pathways can lead to detrimental outcomes and contribute to various pathologies. For example, increased glycolysis during inflammation can result in the activation of phenotypes associated with phagocytosis, pathogen killing, and antigen presentation. Conversely, enhanced mitochondrial respiration and the oxidative TCA cycle reaction are linked to the resolution of inflammation and wound healing.
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Protein shakes
When choosing a protein powder, it is important to consider dietary preferences, such as animal- or plant-based sources, as well as sweetness levels and protein needs. For example, whey protein is a popular choice for building muscle, as it has been shown to be effective when paired with resistance exercise. Casein protein is another option that is often blended with whey to create a balanced blend of fast- and slow-digesting proteins. Additionally, some protein powders contain digestive enzymes, which may be beneficial for those with digestive issues.
While protein shakes can be a convenient way to increase protein intake, it is important to be cautious about potential risks. Some evidence suggests that excessive protein powder consumption may lead to liver damage, especially in those who are not exercising. There have also been rare cases of liver toxicity from whey and soy-based protein powders. Therefore, it is always advisable to consult with a healthcare professional or dietitian before incorporating protein shakes into your diet, especially if you have any health concerns or are taking medications.
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Frequently asked questions
The world's strongest man consumes a high-calorie diet, with a daily intake of over 12,000 calories. The diet includes high-calorie foods like steak, eggs, pork, pasta, bread, milk, and vegetables.
Some examples of meals eaten by the world's strongest man include:
- Full English breakfast: 4 sausages, 4 rashers of bacon, 2 fried eggs, baked beans, plum tomatoes, 4 slices of fried bread, and 2 slices of black pudding, cooked in butter.
- Lunch: 300-gram ribeye steak, half a kilo of pasta, and 200 grams of vegetables, smothered in mayo.
- Dinner: Half a kilo of spaghetti, half a kilo of minced beef, and a full serving of garlic bread.
The world's strongest man typically eats six to eight meals per day, along with shakes and supplements, to meet their daily calorie and macronutrient requirements.
Yes, strongmen do allow themselves occasional cheat meals. For example, Brian Shaw's go-to cheat food is cheesecake, and he has been known to eat four pieces at a time!
Yes, strongmen like Brian Shaw cook most of their meals themselves. They try to season their food well to make it easier to consume large quantities.
