by Hooper drinks a concoction of Greek yogurt and orange juice with every meal.
Last updated on March 7, 2024
Two-time Arnold Strongman Classic (ASC) champion and World’s Strongest Man (WSM) 2023 Mitchell Hooper trains and maintains well. He made significant changes to improve his body composition and overall performance.
On March 4, 2024, Hooper published a video on his YouTube channel in which shares the role of nutrition for strength athletes with input from his nutrition coach Stan Efferding as part of the ‘No Stone Unturned’ series. Check it out below:
Hooper begins by explaining the basics of macronutrients:
- Carbohydrates: The body’s main source of energy.
- Protein: It helps rebuild bigger and stronger muscles.
- Fats: It is essential for the health and regeneration of cells and for healthy skin, hair, nails and joints.
Hooper emphasized the importance of meeting daily macronutrient goals through nutrient-dense whole foods and monitoring micronutrient intake to avoid deficiencies.
When it comes to weight gain and weight loss, you can’t get out of energy balance – calories in against calories out.
[Related: 2024 Arnold Strongman & Strongwoman Classic Results & Leaderboard]
High Performance Nutrition For Strength Training
Efferding suggested that the diet and training of a competitive strength sport athlete should be designed around two goals:
- Minimize risk of injury
- Improve long-term health
Hooper’s first meal of the day usually consists of a whey protein shake, orange juice, Greek yogurt, and rice cakes.
Efferding recommends that strength athletes keep their fat intake below 20 percent of their daily macro intake and their carb intake around 50 to 60 percent.
Clarifying his approach, Efferding considered that an athlete weighing more than 300 pounds does not need to consume a single gram of protein per pound of body weight in a calorie surplus, which is the typical approach to building muscle. . The creator of the Vertical Diet explained that carbs are protein-sparing, which prevents the body from using protein as an energy source.
Protein can also be more satiating than carbs or fat, making it more challenging to enter a calorie surplus. A calorie surplus is eating more calories per day than you expend.
Eating is one of the biggest struggles for big athletes.
Another set meal for Hooper is the “Monster Mash,” which includes a blend of rice, ground beef, chicken broth and vegetables.
Although research has shown that total daily protein intake is more important for muscle building than the timing of protein intake, Efferding recommends that most athletes eat a high-protein meal within 30 minutes of a workout to prevent enter a catabolic state, where the body. burns muscle for fuel. (1)
intake of protein and carbs postworkout [is] Another feeding opportunity to get more calories.
Efferding recommends that athletes trying to gain weight eat boiled potatoes two hours before their workout or at dinner, because they are packed with carbohydrates and can keep them satiated for longer.
Supplements
Efferding is a proponent of vitamin D3 and magnesium supplements because getting them from a whole food diet alone can be challenging.
Vitamin D can boost immunity and improve bone and skin health. Efferding recommends taking a vitamin D supplement with breakfast. Review published in the Journal of Strength and Conditioning Research found that athletes who supplemented with vitamin D3 had a 19 percent increase in their overall strength levels. (2)(3)
Magnesium can help maintain normal nerve and muscle function, regulate blood glucose and blood pressure, promote calcium absorption, and play a role in many functions, including muscle contraction, neuromuscular conduction, and bone structure. and proteins. Efferding prescribes taking magnesium after dinner because it can help improve sleep. (4)
Hooper recommends that athletes who eat a calorie surplus use probiotic supplements to maintain a healthy gut microbiome. Studies have shown that probiotics can alleviate various gastrointestinal diseases and improve overall health. (5)
“Eating high-quality nutrition is something that not only elite athletes should consider but also the average person… trying to compete at a recreational level,” Hooper said.
References
- Schoenfeld BJ, Aragon AA, Krieger JW. Effect of protein timing on muscle strength and hypertrophy: a meta-analysis. J Int Soc Sports Nutr. 2013; 10(1):53. Published 2013 Dec 3. doi:10.1186/1550-2783-10-53
- Chiang, CM, Ismaeel, A., Griffis, RB, & Weems, S. (2017). Effects of Vitamin D Supplementation on Muscle Strength in Athletes: A Systematic Review. Journal of strength and conditioning research, 31(2), 566–574. https://doi.org/10.1519/JSC.000000000001518
- Office of Dietary Supplements (ODS) [Internet]. Vitamin D – Fact Sheet for Health Professionals [updated 2020 Aug 11; cited 2021 Sep 27]. National Institutes of Health (NIH); [available from: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional.aspx].
- Volpe SL (2015). Magnesium and the Athlete. Current reports of sports medicine, 14(4), 279–283. https://doi.org/10.1249/JSR.000000000000178
- Bodke, H., & Jogdand, S. (2022). The Role of Probiotics in Human Health. Cureus, 14(11), e31313. https://doi.org/10.7759/cureus.31313
Featured image: @mitchellhooper on Instagram
