What do the strongest men in the world eat?

December 23, 2025 •

4 min read

Elite strongmen consume staggering amounts of food, with some like Eddie Hall famously reaching 16,000 calories per day during peak training. The sheer volume of their diet is a critical component of their success, providing the fuel necessary to sustain their immense size and power.

Quick Summary

Elite strongmen maintain their immense strength and mass through meticulously planned, high-calorie diets featuring huge quantities of whole foods, frequent meals, and strategic calorie-dense items to fuel intense training demands.

Key Points

Extremely High Calorie Intake: Elite strongmen consume up to 10,000-16,000 calories per day to support their immense size and intense training demands.
Balanced Macronutrients: Their diets are rich in protein for muscle repair, carbohydrates for fuel, and fats for long-lasting energy and hormone function.
Foundation of Whole Foods: The bulk of their diet consists of nutritious options like lean meats (bison, steak), eggs, potatoes, rice, and healthy fats from avocados and nuts.
Strategic Calorie-Dense Foods: To reach extreme caloric totals, they intentionally incorporate calorie-dense items like cheesecake, cereals, and butter.
Frequent Meals: Many strongmen eat 5-8 meals per day, sometimes even waking up to eat, to hit their nutritional targets.
Hydration and Supplements: High-volume hydration with water and electrolytes is crucial, and supplements like whey protein and creatine are often used to aid recovery.

The Core Principle: A Caloric Surplus

At the heart of every strongman's nutritional plan is the need for a massive caloric surplus. To maintain their colossal body weights and support intense training, athletes like Brian Shaw often consume over 10,000 calories daily. The goal isn't just to eat a lot, but to fuel performance and recovery effectively, often requiring them to eat far beyond natural hunger cues. This volume is impossible to achieve with only lean, clean foods, which is why a strategic mix is essential.

The Strategic Mix: Quality and Density

Strongman diets are a balance of nutrient-rich whole foods and calorie-dense items. While it may seem like they eat whatever they want, the foundation is built on solid, healthy foods. However, the sheer volume means they must incorporate high-calorie options to meet their energy needs without spending all day chewing.

Staple Foods of a Strongman Diet

Strongmen rely on a set of consistent food sources to hit their daily macro goals:

Protein: Lean meats like grass-fed beef (bison is a favorite for Brian Shaw), chicken, steak, and salmon are primary sources. Eggs, whey protein, and Greek yogurt are also staples for muscle repair and growth.
Carbohydrates: Crucial for fueling intense training, strongmen consume large quantities of complex carbs. Sources include rice, potatoes (both white and sweet), oats, and pasta.
Fats: Higher fat intake is used to efficiently boost calorie totals. Healthy sources include avocado, peanut butter, nuts, and olive oil. However, calorie-dense foods like butter and whole milk are also used to increase energy density.
Fruits and Vegetables: Often consumed to ensure adequate micronutrient intake, though in smaller proportions relative to their macro foods. Berries, spinach, and green beans are common choices.

A Comparison of Elite Strongman Diets


Aspect	Brian Shaw (Peak)	Eddie Hall (Peak)	Hafþór Björnsson (Bulking)
Daily Calories	~10,400-12,000	~16,000	~11,500-12,000
Key Protein Sources	Bison, chicken, eggs, whey protein	Steak, eggs, pork	Steak, chicken, salmon, eggs
Key Carb Sources	Rice, pasta, pancakes, cereals	Pasta, bread	Rice, potatoes, oats
Strategic 'Junk'	Cinnamon Toast Crunch, cheesecake, Rice Krispies	Cheesecake	Pizza (on a cheat day)
Meal Frequency	Multiple large meals throughout the day.	Up to 8 meals plus snacks.	5-7 large meals throughout the day.
Notable Habit	Includes multiple protein shakes daily to meet high protein goals.	Avoids coffee due to its effect on amylase.	Uses walking to aid digestion between meals.

The Role of Supplements and Hydration

While whole foods form the base, supplements are a strategic tool. Strongmen use whey protein for quick absorption, especially post-workout, and may use mass gainers or creatine. Equally important is hydration, which goes far beyond the average recommendation. Elite athletes aim for a gallon or more of water daily and use electrolyte powders to compensate for heavy sweating during training.

The Strategic Use of 'Cheat' Foods

Contrary to some perceptions, not all strongmen eat 'dirty.' Mitchell Hooper, for example, maintains a very clean diet with only a healthy foundation. However, for others, high-calorie desserts or fast food are a practical necessity to meet extreme targets. Hafþór Björnsson admits to having a weekly cheat meal, such as pizza, to satisfy cravings and help maintain consistency on other days. These are not binges but planned events to manage the mental and physical challenge of force-feeding.

Training vs. Competition Diet

An elite strongman's diet often shifts as they approach a competition. During a heavy training block, the focus is on a surplus to gain mass and strength. As a competition nears, some athletes, like those at Juggernaut Training Systems, will 'clean up' their diet, focusing on leaner protein and complex carbohydrates to optimize performance and digestion for the strenuous event day.

Key Takeaways for the Everyday Lifter

While the scale of a strongman's diet is extreme, there are valuable lessons for anyone looking to build strength. For most, this means a balanced approach, prioritizing whole, nutrient-dense foods while understanding that calorie-dense foods can be included strategically. Consistency and adequate fueling for your specific training demands are the ultimate keys to success, not blindly copying a 12,000-calorie meal plan. For more detailed nutrition plans for athletes, authoritative resources are available online.(https://barbend.com/brian-shaw-strongman-diet-10432-calories-per-day/)

Conclusion

The diet of a world-class strongman is an extraordinary feat of nutritional planning and sheer eating volume. It's a high-calorie, high-protein, and high-carb strategy built on a base of nutritious whole foods but augmented with calorie-dense items to meet astronomical energy demands. From bison steaks and eggs to strategically placed cheesecake, the food choices are as extreme as the lifts these athletes perform. This isn't just about 'getting big'; it's about the deliberate fueling required to dominate the sport of strongman, a task that requires as much discipline in the kitchen as it does in the gym.

Frequently Asked Questions

Most elite strongmen consume between 10,000 and 16,000 calories per day to maintain their body weight and fuel their strenuous training schedules.

A large caloric surplus is vital for strongmen to maintain their massive body size and provide the high levels of energy needed for training and recovery, which involves heavy lifts and endurance events.

No, while the foundation of a strongman's diet is often healthy, they strategically include calorie-dense, often less-healthy foods like cheesecake or cereals to meet their extreme calorie goals.

Common protein sources include large quantities of beef (steak, bison), chicken, eggs, Greek yogurt, and whey protein supplements.

The high meal frequency, often 5-8 times per day, allows them to consume the immense number of calories and protein required for muscle growth and recovery without overwhelming their digestive system in one sitting.

In the weeks leading up to a contest, strongmen often 'clean up' their diet, focusing on leaner protein and complex carbs while reducing less-healthy, calorie-dense foods to optimize performance.

No, an average person should not attempt to replicate a strongman's diet. The extreme caloric intake is tailored to the specific needs of a 400+ pound athlete and would lead to significant weight gain and potential health issues for someone with a normal activity level.