The Fundamental Nutrition Philosophy of Shaun Clarida
Shaun Clarida's nutrition, often highlighted in features and social media, is not just about eating clean; it's about strategic, consistent intake tailored to his specific goals. He emphasizes the importance of consuming quality whole foods to achieve quality gains, a philosophy he calls "eating to win". His food choices are consistent year-round, built on staples that aid digestion and optimize performance, though the quantities and specific macros shift depending on the season.
Competition Prep: The Stripping Phase
When preparing for a competition, Clarida's diet becomes exceptionally strict and precise. The primary goal is to shed body fat while preserving hard-earned muscle mass. He achieves this through a combination of increased cardio and carefully measured, nutrient-timed meals.
A Sample Day During Contest Prep
- Pre-Training Meal: To fuel an intense morning workout without feeling bloated, Clarida consumes a fast-digesting meal. A typical example is 100g of dry cream of rice mixed with 40g of Mutant Whey Isolate protein. A dash of cinnamon is added for improved insulin sensitivity.
- Post-Workout Shake: Immediately following his training, he focuses on rapid recovery by consuming 50g of Mutant Whey protein with zero carbs.
- Meal 3: After his shower and some rest, he consumes a more substantial meal of 7oz lean ground beef with 200g of white jasmine rice. Flavor is added with sea salt and sugar-free ketchup.
- Meal 4: This meal often features 7oz of a lean protein source like tilapia, 150g of white jasmine rice, and 50g of avocado to provide healthy fats for hormone health.
- Final Meal: To end his day, Clarida has a protein and fat-rich meal to slow digestion overnight. A common option is 250g of egg whites, two whole eggs, and 20g of almond butter.
Off-Season: The Building Phase
In the off-season, Clarida's focus is on gaining size and muscle mass. His diet is more flexible, and he operates in a caloric surplus to support muscle growth. His food choices still prioritize whole, quality foods, but he allows himself more liberty and increased volume.
A Sample Day During the Off-Season
- Meal 1: A larger, heartier breakfast is common, such as 100g of oats, a scoop of Mutant Whey protein, almond butter, and blueberries.
- Meals 2, 3, and 4: These meals feature similar staples to his prep diet but in higher quantities and with more flexibility. He might have bison or lean ground beef, sweet potatoes or rice, and vegetables.
- Snacks: Snacks are often incorporated to increase overall caloric intake, such as natural peanut butter, nuts, and rice cakes.
- Cheat Meals: Unlike prep, the off-season allows for occasional cheat meals. Clarida has mentioned enjoying pizza, cheeseburgers, and cheesesteaks.
Contest Prep vs. Off-Season Diet Comparison
| Aspect | Competition Preparation | Off-Season |
|---|---|---|
| Goal | Preserve muscle, accelerate fat loss | Gain muscle mass and size |
| Meal Frequency | 5 consistent, structured meals per day | 5+ meals and snacks per day |
| Carbohydrates | Carefully timed, fast-digesting (cream of rice, jasmine rice); reduced intake | Higher volume, includes more variety (oats, sweet potatoes) |
| Protein | Very lean sources (fish, bison, turkey, egg whites); 6-8oz per meal | Leaner sources still preferred, but more quantity and variety |
| Fats | Controlled portions from specific sources (avocado, almond butter) | Higher intake from nuts, butters, eggs to support caloric needs |
| Cheat Meals | Zero, strict adherence | Occasional cheat meals for mental break and calorie surplus |
| Supplements | Mutant Whey Protein, EAAs | Protein shakes, creatine, glutamine |
Clarida's Approach to Hydration and Supplements
Beyond whole foods, supplements play a key role. Clarida uses Mutant Whey for protein needs and emphasizes hydration throughout the day. He also utilizes specific supplements like creatine and glutamine to maximize performance and recovery. His approach is methodical, ensuring every aspect of his nutrition supports his grueling training schedule.
Conclusion
Shaun Clarida's diet is a masterclass in strategic, goal-oriented nutrition for elite bodybuilding. By differentiating his off-season plan for muscle growth from his strict, fat-shredding contest prep, he showcases a comprehensive approach to fueling his body. The consistent reliance on high-quality, easily digestible protein and carbohydrate sources, combined with precise meal timing, is the cornerstone of his success as "The Giant Killer". Following his example proves that success at the highest levels of bodybuilding is as much about what you eat as how you train.
The Importance of Digestion
Shaun's dietary choices are not just about macros; they are also heavily influenced by digestion. He prefers easily digestible carbohydrates like white rice and cream of rice, particularly around his workouts. This focus allows his body to process nutrients efficiently, avoiding stomach discomfort during intense training sessions. His consistency with food choices year-round helps his digestive system stay optimized, making the transition into stricter contest prep smoother.
Sourcing and Prep
Clarida often partners with meal prep companies like MegaFit Meals to ensure his food is accurately portioned and convenient, especially during busy or travel times. This kind of preparation removes guesswork and makes adherence to his strict diet seamless, allowing him to focus entirely on training and recovery.
