Strongman Nutrition Guide: How Top Athletes Fuel £12,000 Diets
The world’s strongest athletes consume an astonishing amount of food to fuel their incredible feats of strength. For elite competitors like Mitchell Hooper, current World’s Strongest Man champion, nutrition isn’t just about eating big—it’s a precise science costing upwards of £12,000 annually to maintain peak performance.
In this comprehensive guide, we’ll dive deep into the eating strategies that power these giants through grueling training sessions and competitions. From caloric requirements that would make most nutritionists gasp to carefully timed nutrient timing, you’ll discover exactly how strongmen build and maintain their superhuman physiques.
Inside a World’s Strongest Man Diet
Mitchell Hooper, standing 6’5″ and weighing a massive 140kg (309lbs), requires a staggering amount of fuel to maintain his championship-winning physique. His daily intake ranges between 7,000-8,000 calories—nearly triple what the average man consumes.
Hooper’s approach stands in stark contrast to strongmen of previous generations. Where competitors once focused on simply eating as much as possible, modern elite strongmen like Hooper follow more structured approaches.
“Many think we just eat everything in sight, but that’s not sustainable for performance,” Hooper explains. “It’s actually about quality nutrition timed properly to support recovery and growth.”
The Five-Meal Framework
Hooper’s nutrition revolves around five strategic meals daily:
- Pre-training breakfast: Moderate protein, high carbs
- Intra-workout nutrition: Fast-digesting carbs and electrolytes
- Post-workout meal: High protein, high carbs for recovery
- Afternoon meal: Balanced macronutrients
- Evening meal: Protein-focused with moderate carbs
This structured approach ensures his body has constant fuel for recovery while minimizing digestive issues that could hamper training performance.
The Financial Reality of Strongman Nutrition
Elite strongman diets come with eye-watering costs. Hooper estimates spending approximately £1,000 monthly (£12,000 yearly) on food alone. This significant investment breaks down to roughly £30-35 daily.
Several factors contribute to this substantial food budget:
- Premium protein sources (grass-fed meats, wild-caught fish)
- Organic produce for micronutrients
- Specialty supplements for recovery
- Higher overall food volume
For context, the average UK household spends approximately £3,312 annually on food and non-alcoholic drinks according to the Office for National Statistics. Strongmen like Hooper spend nearly four times this amount just to maintain their training requirements.
Macronutrient Breakdown: The Strongman Formula
Elite strongmen don’t just eat big—they eat smart. Their macronutrient ratios are carefully calibrated to support their unique training demands.
Protein: The Foundation
Hooper consumes approximately 300-350g of protein daily, distributed across his meals. This equates to roughly 2.2-2.5g per kilogram of bodyweight—significantly higher than the 0.8g/kg recommended for average adults.
Primary protein sources include:
- Lean red meat (especially grass-fed beef)
- Chicken breast and thighs
- Eggs (whole and whites)
- Greek yogurt
- Whey protein supplements
“Protein quality matters just as much as quantity,” Hooper notes. “I prioritize complete protein sources with high bioavailability to maximize muscle repair.”
Carbohydrates: The Performance Fuel
Carbohydrates form the largest portion of a strongman’s diet, with Hooper consuming 600-800g daily. These aren’t empty calories—they’re strategically timed to fuel workouts and recovery.
Carbohydrate sources are selected based on training proximity:
- Fast-digesting carbs: White rice, white potatoes, sports drinks (around workouts)
- Slower-digesting carbs: Sweet potatoes, oats, whole grains (further from training)
During his heaviest training blocks before competition, Hooper might increase carbohydrates to 900-1000g daily to support the extreme energy demands.
Fats: Strategic Energy
Fat intake for strongmen is moderate but intentional, with Hooper consuming approximately 150-200g daily. These healthy fats support hormone production—critical for strength athletes—and provide sustained energy.
Quality fat sources include:
- Avocados
- Olive oil
- Nuts and nut butters
- Fatty fish (salmon, mackerel)
- Whole eggs
Meal Timing: The Strategic Advantage
For elite strongmen, when they eat can be just as important as what they eat. Their nutrition timing revolves around training sessions to maximize performance and recovery.
Pre-Workout Nutrition
Hooper typically consumes a substantial meal 2-3 hours before training, consisting of:
- 40-50g protein (usually chicken or beef)
- 100-150g carbohydrates (rice or potatoes)
- Limited fats to prevent slow digestion
This meal provides ample energy for his intense training sessions without causing digestive discomfort during heavy lifts.
Intra-Workout Nutrition
During longer training sessions (exceeding 90 minutes), Hooper relies on:
- Fast-acting carbohydrate drinks (60-80g carbs per hour)
- Essential amino acids (EAAs)
- Electrolyte supplementation
This approach maintains blood glucose levels and prevents performance decrements during lengthy strength sessions.
Post-Workout Recovery
The post-training window represents a critical opportunity for nutrient absorption. Hooper’s approach includes:
- Immediate protein shake (40-50g whey isolate)
- Fast-digesting carbohydrates (50-100g)
- Full meal within 60-90 minutes post-training
“The recovery process begins the moment you finish your last set,” Hooper emphasizes. “What you consume in that first hour can dramatically impact how quickly you bounce back for the next session.”
Real-World Application: A Day of Eating
Let’s examine what a typical day of eating looks like for Mitchell Hooper during a heavy training phase:
Meal 1 (7:00 AM – Pre-Training)
- 6 whole eggs
- 200g lean ground beef
- 300g white rice
- 100g mixed vegetables
- 1 tablespoon olive oil
Approximate macros: 65g protein, 150g carbs, 45g fat
Intra-Workout (9:30 AM – 11:30 AM)
- 80g highly branched cyclic dextrin
- 10g EAAs
- Electrolyte mixture
Approximate macros: 5g protein, 80g carbs, 0g fat
Meal 2 (12:00 PM – Post-Training)
- 50g whey protein isolate
- 250g chicken breast
- 350g white potatoes
- Large mixed salad with olive oil dressing
Approximate macros: 85g protein, 120g carbs, 20g fat
Meal 3 (3:30 PM)
- 200g salmon fillet
- 200g sweet potatoes
- 150g broccoli
- 1 avocado
Approximate macros: 45g protein, 80g carbs, 40g fat
Meal 4 (7:00 PM)
- 300g lean steak
- 250g white rice
- Mixed vegetables
- 2 tablespoons olive oil
Approximate macros: 60g protein, 120g carbs, 35g fat
Meal 5 (9:30 PM – Before Bed)
- 300g Greek yogurt
- 50g whey protein
- 80g oats
- 30g nut butter
- Mixed berries
Approximate macros: 65g protein, 70g carbs, 25g fat
Daily Total: ~325g protein, ~620g carbohydrates, ~165g fat, ~7,500 calories
Supplements: The Extra Edge
While whole foods form the foundation of a strongman’s diet, strategic supplementation helps fill gaps and enhance recovery. Hooper’s supplement stack includes:
Performance Essentials
- Creatine monohydrate: 5g daily for strength and power output
- Beta-alanine: 3-5g daily for improved muscular endurance
- Citrulline malate: 6-8g pre-workout for enhanced blood flow
Recovery Accelerators
- Whey protein isolate: 80-100g daily in shakes
- EAAs/BCAAs: During training sessions
- Electrolytes: Before, during, and after training
Health Support
- Vitamin D3: 5,000 IU daily
- Fish oil: 3-5g EPA/DHA daily
- Magnesium: 300-500mg before bed
- Multivitamin: Insurance policy for micronutrients
“Supplements are just that—supplemental to a solid nutrition foundation,” Hooper emphasizes. “They can help optimize performance, but they’ll never compensate for poor overall nutrition.”
Adapting Strongman Nutrition for the Average Lifter
While few people need 8,000 calories daily, many principles from strongman nutrition can benefit recreational lifters. Here’s how to scale these concepts to your needs:
Calculate Your Actual Requirements
Rather than arbitrarily following percentage-based diets, determine your personal needs:
- Protein: 1.6-2.2g per kg bodyweight for serious strength training
- Carbohydrates: 4-7g per kg depending on training volume
- Fats: 0.8-1.2g per kg to support hormone production
Prioritize Nutrient Timing
Even at lower calorie requirements, meal timing principles remain valuable:
- Eat your largest carbohydrate meals before and after training
- Ensure protein is distributed throughout the day (20-40g per meal)
- Consider simple carbohydrates around workouts for performance
Focus on Food Quality
While strongmen eat more food, they still emphasize quality:
- Choose nutrient-dense options when possible
- Prioritize whole food sources over processed alternatives
- Include a variety of fruits and vegetables for micronutrients
“The principles of performance nutrition scale to any level,” notes Hooper. “The quantities change, but the fundamentals of timing, quality, and consistency remain the same.”
The Mindset of Nutritional Discipline
Perhaps the most valuable lesson from strongman nutrition isn’t about specific foods but about approaching nutrition with discipline and purpose.
Elite strongmen view food primarily as fuel rather than entertainment. This mindset shift allows them to consistently make choices that support their performance goals without being derailed by momentary cravings.
“Food is the foundation of everything we do,” Hooper explains. “When you truly understand that your nutrition directly impacts your performance in the gym, making the right choices becomes much easier.”
This doesn’t mean eliminating all enjoyment from eating. Rather, it’s about finding the right balance between fuel and satisfaction while keeping long-term goals in focus.
Conclusion: Nutrition as a Competitive Advantage
The world’s strongest athletes understand that nutrition represents one of their greatest competitive advantages. While genetics and training certainly matter, nutrition provides the raw materials needed to recover from punishing workouts and build superhuman strength.
For Mitchell Hooper and other elite strongmen, the £12,000 annual food bill isn’t an expense—it’s an investment in their athletic potential. Each carefully planned meal serves as a building block toward their next world record or championship title.
Whether you’re a competitive strength athlete or simply someone looking to maximize your performance in the gym, the principles of strongman nutrition offer valuable insights. By focusing on appropriate caloric intake, strategic nutrient timing, and consistent quality, you can apply these lessons to your own training journey.
What nutritional strategy could you implement this week to better support your training goals? Consider how even small adjustments to your eating habits might translate to noticeable improvements in your performance and recovery.