Brian Shaw’s Amazing 9,700 Calorie Strongman Diet
If you’ve ever watched a Strongman competition, you know the feelings of awe and disbelief that come with every task at hand. From repeatedly lifting stones to towing trucks and throwing logs every feat is one of superhuman strength and impossible power. A strong man’s physique alone seems to suggest it’s not for the faint of heart. These are men who dedicate their entire lives to the pursuit of physical strength, with the kind of bulging muscles and legs that betray their athletic prowess before they need to show up. It makes us wonder though, what should we eat to maintain the energy needed to play the role of a strong man? If food is fuel, what exactly powers these machines?
For Brian Shaw, the quadruple strongest man in the world, a strong man’s high-calorie diet is a diet he not only knows but has mastered. Having earned a reputation as one of the most recognized strong athletes in the world where Shaw competed at the highest level in sport, his diet consisted of a constant stream of high calorie meals to fuel the workouts incredibly. difficult, recovery and also stimulate mental strength.
He may be 39 years old, but Shaw is proof that good nutrition and smart training can help you achieve longevity in sports, because he’s always at the top of his game. He recently finished second in the 2021 World’s Strongest Man Pageant in Sacramento, California. But to pull planes and maximize a deadlift at 464kg, Shaw has to consume a lot of calories. In a recent YouTube video, he showed the adjustments to his diet ahead of the 2021 Rogue Invitational, which hosted his first-ever strongman competition.
Shaw consumed well over 10,000 calories per day during his career, but has since reduced that number to a respectable 9,700 calories. He explains that many of the changes he made to his diet were aimed at making sure he could contain enough calories to avoid muscle soreness during his pre-competition training.
At Costco, he fills his basket with Honeycrisp apples, blackberries, blueberries, spinach and spring salads. “Getting the fruits, vegetables and leafy greens is very important,” he says. But make no mistake, Shaw is not a vegetarian. He then fills up with meat, scooping up steak fillets to cook on the grill and three cases of alkaline water. “I’m a huge fan of drinking this when I can,” he says. “It does a really good job of keeping me hydrated. “
Shaw also talks about the benefits of being regular while on a high calorie diet. “You have to stay clean and you have to stay fresh,” he admits. “We all know it’s part of what we all do on a daily basis. Moving on to the frozen section, he stocks up some “cheese treats” along the way for a future cheat day, then collects a 22kg bag of rice and pasta sauce before checking out.
“It’s going to be a lot to eat,” Shaw says. “I feel like this is going to help my performance and help my recovery. This is, at the moment, the name of the game for this next competition. “