The diets of elite strongmen are legendary, often featuring caloric intakes that dwarf what most people eat in several days. But is there a method to the madness, or is it an unhealthy free-for-all? By examining the full-day eating plans of top competitors, an exercise scientist can pull back the curtain on the nutritional strategies required to become one of the strongest humans on the planet.
TL;DR: The Strongman Diet Deconstructed
- The primary goal of a strongman diet is to consume enough calories to reach and maintain the massive body weights required for peak absolute strength, which often involves force-feeding beyond natural hunger cues.
- These diets are built on a foundation of **mostly healthy foods**, including high-quality protein sources like Greek yogurt and lean meats, complex carbohydrates, and nutritious fats.
- Calorie-dense and "fun" foods like cheesecake, sugary cereals, and butter are strategically included out of **practical necessity** to meet extreme calorie targets that would be impossible to hit with "clean" foods alone.
- A higher fat intake is essential for strongmen, as it's the most efficient way to increase the calorie density of their meals.
Why So Much Food? The Strongman Imperative
Almost every elite strongman finds their best performance at a body weight that is heavier than what they would naturally maintain. Because most top-level competitions are in an open weight class, bigger is often better for absolute strength. This creates a scenario where athletes must treat eating as part of their job, often having to stuff themselves with food even when not hungry to support their size and strength. This is a brutal endeavor, requiring them to train with incredible intensity while simultaneously force-feeding their bodies.
The health consequences are real, as demonstrated by the use of CPAP machines to help with sleep apnea caused by their massive necks and bodies.
A Foundation of Healthy Foods
Contrary to popular belief, strongman diets aren't just junk food. As seen in World's Strongest Man Mitchell Hooper's diet, the base is quite nutritious. He consumes large amounts of plain Greek yogurt, which is excellent for gut health and provides high-quality protein. He correctly notes that his protein intake of 440 grams is likely more than he needs, showing a high level of nutritional awareness. The core principle is to fuel the body with quality nutrients first.
However, some popular "hacks" may be overrated. For instance, the practice of walking for 10 minutes after a meal to help shuttle carbs into muscle has some validity but is likely a "drop in the bucket." A short walk activates only a small fraction of total muscle mass and isn't a game-changer for nutrient absorption, especially after a 1,500-calorie meal.
The Strategic Role of "Junk Food" and Calorie Density
While the foundation is healthy, hitting 10,000, or in Eddie Hall's case, nearly 16,000 calories a day, is impossible on lean meats and vegetables alone. This is where calorie-dense foods become essential. Athletes like Brian Shaw incorporate cereals and higher-fat foods because a standard "clean" bodybuilding diet wouldn't provide nearly enough energy to maintain their 400+ pound frames. In fact, they would lose significant weight on such a plan.
This is also why strongmen have a higher fat intake. Foods like sausage, butter, and cheesecake are used as tools to drastically increase calorie totals. While not optimal for long-term health, it's a trade-off made to achieve the highest levels of performance in the sport.
Lessons for the Everyday Lifter
While you shouldn't try to eat 16,000 calories, the average person can learn a valuable lesson from the strongman approach. The most sustainable and effective diets are built on a foundation of mostly healthy, high-protein, nutritious foods. However, strategically including some "junk" or fun foods you enjoy is perfectly fine and can improve long-term adherence.
The problem arises when the diet becomes all junk food, or conversely, so restrictive that you burn out. A balanced approach, much like a scaled-down strongman diet, is often the best path to a healthy and active lifestyle.
