From World's Strongest Man to MMA Fighter: A Changing Supplement Stack
Eddie Hall's journey from a 196kg World's Strongest Man to a leaner, 150kg MMA fighter has demanded a massive overhaul of his diet and training. A key part of this transformation has been his strategic use of supplements. While his older, high-calorie regimen focused on raw bulk, his newer stack is designed to support intense, cardio-focused workouts and protect his body for long-term health.
Core Strength and Recovery Supplements
During both his strongman and leaner MMA phases, certain foundational supplements have remained staples in Hall's routine. These are essential for any athlete looking to support intense training and muscle recovery.
- Protein Powder: Hall has always relied on multiple protein shakes daily to meet his massive protein requirements, at times even waking up in the middle of the night to consume more. Post-workout shakes, in particular, are crucial for muscle repair and growth. In recent years, he has even launched his own protein range with Myprotein.
- Creatine: A classic for building strength and energy, creatine has been a constant element in his supplement regimen. It helps increase energy levels during high-intensity workouts and aids muscle growth. Hall's current brand, Beast Pharm, features a daily saturation formula named 'Big D' with 5000mg of creatine monohydrate per serving.
- Branched-Chain Amino Acids (BCAAs): These amino acids (leucine, isoleucine, and valine) are critical for muscle protein synthesis. He has used BCAAs to protect existing muscle and help build new mass during intense training.
- Essential Amino Acids (EAAs): In his Beast Pharm line, Hall promotes an EAA complex, which includes all nine essential amino acids. EAAs play a crucial role in overall muscle building and recovery.
Wellness and Longevity Formulas
As Hall has aged and transitioned away from the pure bulk of strongman, he has placed greater emphasis on health and joint support. This includes a variety of supplements aimed at improving overall well-being.
- Joint Support: His 'Big Joint' formula, taken in tablet form, is designed to keep his joints healthy and fit after years of heavy lifting. This is vital for managing the cumulative stress of his career. Common ingredients in similar products include glucosamine and turmeric.
- Multivitamins and Minerals: Hall relies on general health tablets that include a variety of vitamins and minerals to compensate for dietary changes, especially since following a carnivore diet which lacks fruits and vegetables. His regimen has included omega-3s, vitamin D, and magnesium.
- Greens and Mushrooms: He regularly consumes a scoop of greens and a scoop of mushrooms, the latter for lung support, in his morning supplement shake.
- Fish Oil: High in Omega-3 fatty acids, this supplement is used to support heart and brain health, which is essential given the strain of his former and current athletic pursuits.
Pre and Intra-Workout Supplements
To power his intense training sessions, Hall utilizes supplements designed for energy and hydration during exercise.
- Caffeine and Energy Boosters: Before training, particularly during his MMA preparation, he has used supplements containing caffeine and other energy-enhancing ingredients. His 'Big D' formula also contains ingredients like beta-alanine for endurance.
- Carbohydrates: In the past, he used maltodextrin post-workout to restore glycogen levels. For hydration during workouts, he has added cranberry juice, which offers carbohydrates and antioxidants, as well as electrolyte tablets.
Supplement Use Comparison: Strongman vs. MMA
| Aspect | Strongman Phase | MMA/Leaner Phase |
|---|---|---|
| Calorie Intake | Upwards of 12,000 kcal/day | ~6,000 kcal/day, with periods on carnivore diet |
| Primary Goal | Maximize pure size and brute strength | Maintain strength while increasing cardio and mobility |
| Protein Strategy | High volume, including waking up overnight for shakes | Frequent shakes to maintain muscle mass in a calorie deficit |
| Carb Source | Dense carbs like pasta, oats, and sugary drinks | Less reliant on simple sugars; uses specific intra-workout formulas |
| Key Supplements | Creatine, high-volume protein, simple carbs | Specialized formulas for joints, health, and energy |
| Recovery Focus | Calorie intake and physical therapy | Hydration, specific joint supplements, and vitamins |
Hall's Supplementation Philosophy
Eddie Hall's approach demonstrates that an athlete's supplement strategy must evolve with their goals. His former stack was built for raw power and mass, a necessity for a strongman. Now, his focus has shifted towards performance longevity and overall wellness. He has emphasized the importance of constant monitoring, working with nutritionists, and regularly checking blood work to make informed decisions about his supplement intake.
A Final Word on Individual Needs
While Hall's regiment is impressive, it is tailored to his unique needs as a professional athlete. His supplementation is a small but critical piece of a much larger puzzle that includes extreme training, a highly controlled diet, and robust recovery protocols. It is not a blueprint for the average fitness enthusiast but serves as a fascinating case study in adaptive sports nutrition.
Conclusion
What supplements does Eddie Hall take is a question with a dynamic answer that has changed significantly over his career. Moving from the immense caloric needs of a World's Strongest Man to the leaner, more agile requirements of an MMA fighter, his stack has evolved. While staples like protein and creatine have remained, newer additions focus on joint support, general wellness, and specific performance compounds found in his Beast Pharm products. This shift highlights a strategic move towards a more sustainable approach to elite athleticism, prioritizing health as much as performance. Ultimately, his use of supplements reflects his single-minded dedication to dominating any field he enters, and adapting his nutritional strategy has been crucial to his success.
