STRONG MAN NUTRITION++

NUTRITION LEADING UP TO STRONG MAN COMPETITION

After completing my first strong man competition, I can now say I have a better understanding of the nutrition requirements for strong man.

Above is a picture of my friend Marc @turbo_savage420 - He inspired me to do this comp.

The sport of strong men, is as it sounds, has the requirement for strength. But unlike the often compared sport of powerlifting, it requires more cardiovascular capacity. For that reason, powerlifting, or Olympic lifting are purer displays of strength and power, where as strong man, is like a hybrid sport between CrossFit and Olympic lifting / powerlifting. The key component is that your must drive a powerful movement for a period of time.

Pic of myself (right) and my highschool friend Mark. P, post axel bar deadlift

Now as a biohacker, I am always applying the science and strategy of sleep / nutrition / breathing to various different sports or physically demanding tasks. I have never done anything that requirement this much strength. I’ve done bulking/muscle building many times over the past decade, but they never included developing strength and mass at the same time.

NUTRITION FOR STRENGTH AND MASS

This event took place on May 20th 2023. I began training for strength / strong man in September 2022, so lets say about 8 months. Prior to that I was do strictly CrossFit, and was focused on fat loss in combination with the HIIT style crossfit training. I had dropped to about 180 lbs. @ 12%, my overall fitness was fantastic (Cardio / flexibility / strength). My strength was probably the weakest of the 3, but I could back squat 225 and deadlift around 300 and bench around 200 lbs.

I decided that I would focus on building strength and muscle at the same so. The strongment comp we had registered for had 2 weight categories, under 200 lbs or over 200 lbs. That gave me a target of 200, so I gained 20 lbs. on the dot over 8 months.

My two older boys (Bennett - Left and Callaghan Right) getting ready to cheer me on

I added the 20 lbs. well, I’d say about 13-15 lbs. of muscle and 5-7 lbs. of fat. These are good ratios for natural athletes (no steroid use). Adding muscle always comes with fat.

To do this, I found out my avg caloric daily requirements using the cunninghams equation at the following link; https://peterbond.org/calculate-rmr-cunningham-equation

I always prefer the cunninghams equation, as it is one of the only ones that takes muscle mass into consideration. This is very important for athletic populations.

I then added 300 kcal to my daily average, and target about 6g / kg of carbs and 1.5-2.0g /kg of protein and filled in with lots of healthy fats.

This is a sample day for me;

Breakfast

2 cup oatmilk (>50g carbs)

1 banana (~25g carbs)

3 tbps. cocoa powder (Loads of iron/magnesium/zinc and ionophores such as quercetin to help utilize those energy nutrients)

1 tbsp. hemp or chia seeds for omega fats, adding micros and fiber.

1 scoop of plant based lean fit protein

1 cliff bar on the side (oatmeal and soy protein, perfect addition to boost complex carbs ~45g and 10 protein).

The shake was easy for me during this bulking phase. I was able to drink it on the go. It was quick and convenient, as well as easy to digest, which is important for me, because I never have time sit in the mornings. The shake provided me with over 100g complex carbs, loads of micronutrients, at least 35g protein and essential omega fats and about 800 kcal.

LUNCH

whole wheat wrap (30g carb, 5g protein

1 can of light tuna in water (40g protein) or 4-5 eggs

baby spinach

1 tbsp. olive oil

pickled carrots

2 tbsp. light mayo

2 cliff bar (90g carbs, 20g protein) or peanut butter and honey toast

So we have about 1200 kcal here for lunch, totaling 2000 kcal for the day

DINNER

1.5 cups pasta (350 kcal, 90g carbs)

Store bough marinara, nothing fancy

180g chicken breast (60g protein, 330 kcal)

1-2 cups of 2 different colored vegetables

800 kcal, >100g carbs and 75g protein

DESSERT

PB + HONEY + CRACKERS OR 2 CLIFF BARS (500 kcal, 90g carbs, 20g protein)

So my calculated avg caloric burn was about 3000, my lean bulk target was 3300, and I tried to keep carbs around 500g and protein around 150g.

This was not difficult to do. Personally, I prefer a simple 3 meal per day as I am busy.

I terms of supplements, I was using;

3g creatine HCL Muscletech

3g Beta Alanin Allmax

9mg boron

500mg krill omega 3

2000 mg hawaiian spirulina

After about 8 months of training, I achieved my weight goal, but fell short of strength goals. I got my dead lift up to 420 lbs, bench press up to 250 lbs, and squat up to 385 lbs.

During the competition, I was able to axel deadlight 11x350 lbs which is a significant PR.

I hope you guys keep getting stronger!

Bada bing

Spirulina: Beyond Food

Considered by some as a superfood for its high nutrient density, Spirulina (a blue-green microalgae) has demonstrated uses beyond its nutritive content.

Spirulina seems to improve exercise performance and increase fat oxidation (fat burning), improve oxidative stress in chronic obstructive pulmonary disease (COPD), and may even help treat cold sores!

Allergy Away!

Anyone with seasonal allergies can attest that they are no fun. Allergic rhinitis is characterized by sneezing, itching, congestion, and a runny nose. Who wants that?

Spirulina has demonstrated clinical effectiveness for improving allergy symptoms. This is partially attributed to spirulina’s capacity to mediate inflammation and decrease histamine (an immune response stimulator).

I used to think my occasional runny nose and itchy throat and eyes were due to the cold or lack of sleep, but once I started adding some of the green stuff to my smoothies, these symptoms seemed to decrease.

It’s no holy grail, but it could help!

If you experience seasonal allergies, you are likely familiar with over-the-counter anti-histamines, such as Zyrtec, Allegra, or Benadryl, but they can carry undesirable side effects.

Spirulina does not seem to have negative side effects besides small amounts of heavy metals or water contaminants.

Heavy metals

Spirulina is a biological organism that can bind to pollutants such as heavy metals and toxic organic and/or inorganic contaminants. It can be used to clean out contaminated waters.  

Just like mercury in tuna can be dangerous if consumed in excess, some of the heavy metals that spirulina binds to could accumulate in your body if consumed at high levels.

However, this is only a concern if the spirulina is cultivated in contaminated waters or if you consume too much of it (moderation is key).

Generally, if being produced for human consumption, the supplement will be tested to ensure contaminants do not exceed a certain threshold well below levels of toxicity.

Spirulina’s property of binding contaminants may even occur within your body! Preliminary evidence in rats shows that spirulina could limit the negative effects of heavy metals within an organism.

You shouldn’t have any worries about heavy metal toxicity when consuming spirulina. If anything, it could help flush some contaminants out of your body!

Fatigue Fighter?

While evidence for spirulina’s anti-fatigue potential is conflicting, its nutrient profile combination of several B vitamins, essential fats, iron, and polysaccharides could help, especially if one of the previously mentioned nutrients is missing from the diet.

The B vitamins help make energy more available from food, while the essential fats and polysaccharides also contribute to energy release within the body, contributing to Spirulina’s fatigue fighting potential.

As for iron, you may be lacking it in your diet and not even know it! According to the WHO, iron deficiency is the most common nutritional disorder in the world, and the only one still prevalent in industrialized countries.

If you’re frequently feeling tired, iron supplementation with spirulina could help!

Spirulina supplementation may improve energy levels by stabilizing blood iron concentrations, as iron deficiency is associated with higher levels of fatigue regardless of anemia (low healthy red blood cells). Inclusively, Spirulina may even improve anemia.

Maybe Yoda is so agile and green from eating Spirulina all his life!

Quick Tip: Iron is notoriously hard to get from a normal diet, whether due to its bioavailability (extent to which a substance enters the body’s circulation) or dietary inhibitors innate to many plant foods. When mixed with a source of vitamin C, such as orange juice or a serving of strawberries, absorption of iron is improved. Mix your powdered spirulina with a glass of orange juice to citrus-away the fishy flavor and make the iron more available!

To Sum It Up

Beyond its high nutrient-density, Spirulina has demonstrated evidence for fighting allergy symptoms as well as cleaning pollutants from lakes and possibly our own bodies.

Following its high content of B vitamins, essential fats, polysaccharides, and iron, spirulina may help combat fatigue. Mix it in with some orange juice, and you will absorb more iron, not only potentially preventing fatigue, but also iron deficiency and anemia.

Try out spirulina and let us know what you think! Does it keep your allergies in check or help you feel more energized? Let us know in the comments below!

-          Lucas Roldos

Disclaimer: The information provided is meant to spread knowledge and induce interest for educational purposes. It is based on limited research. We try to pull the overall message of the literature, but further research may be necessary.  What is done with the information or suggestions is solely the consumers decision. The information provided is not meant to treat or diagnose any medical condition. References are provided for informational purposes only and do not constitute endorsement of any website or other sources.

Spirulina: A true superfood?

What kind of food merits the ‘superfood’ title?

According to Merriam-Websters dictionary, a superfood is nutrient-rich and beneficial for health. Couldn’t one argue that this covers most fruits and vegetables or ‘raw’ foods?

I remember when kale was first referred to as a superfood.  Kale recipes and smoothies began to pop up everywhere.

Did people believe they would turn into the Hulk? Or that Popeye ate kale instead?

After meeting Patrick and joining Phytonutrition, I encountered a potentially true superfood.

Blue-green Microalgae

Spirulina is a blue-green microalgae with antioxidant, anti-inflammatory, and immune boosting potential. Humans have consumed Spirulina since the Aztecs, and it is still regularly consumed by some present-day African tribes.

The microalga grows in subtropical lakes and oceans and can be cultivated in various controlled conditions. It is harvested, dried, and ground into powder or pressed into tablets.

Tasting a bit earthy with savory notes of seaweed, it combines well with a fruit smoothie to offset some sweetness.

With lots of potential benefits, an established history, and convenient cultivation, the Food and Agricultural Organization (FAO) of the United Nations is supporting the production of Spirulina to stimulate the economy of developing countries and simultaneously combat malnutrition.

I’m sure you’re thinking that ‘superfood’ kale has some catching up to do, but wait until you hear spirulina’s nutrient content.

Nutritional Content

Spirulina is packed with:

-          Protein

-          Calcium

-          Phosphorus

-          Magnesium

-          Iodine

-          Iron

-          Zinc

-          Vitamins B1, B2, B3, B6, B12

-          Beta-carotene (some of which is transformed into vitamin A)

The high-quality protein is similar to that of soybean and meat and accounts for up to 70% of spirulina’s dry weight, with levels of essential amino acids in proportions recommended by the FAO.

As for vitamins, the high vitamin B12 content would be great for vegetarians or vegans, but it does not seem to be utilized by the body in the same way as animal sourced vitamin B12. The high beta-carotene content provides antioxidant and anticancer properties.

The levels of calcium and phosphorus are comparable to that of milk and may provide Spirulina with bone preservation properties. It is also a relatively good source of potassium.

When compared to kale, raw spirulina has almost double the amount of iron, and dried spirulina (supplement form) has close to 20 times more iron than raw kale. Whether it be spinach or kale, Popeye may have been eating the wrong superfood!

Spirulina is also considered a good source of some healthy fats, especially gamma-linolenic acid, which helps your body mediate its inflammatory and immune responses.

In Yoda’s words: The nutrient force is strong in this one!

Junk Food + Spirulina = Healthy Diet?

According to the FAO, about 5 grams of Spirulina could match the nutrients obtained from eating just over a serving (100g) of bright-colored fruits and vegetables. This is great, but eating a diet of junk food supplemented with Spirulina would likely lead to problems.  

Before consuming 20g of Spirulina to cover your daily five fruit and vegetable servings, keep moderation in mind. While the great density of nutrients is what contributes to the microalgae’s health promoting potential, excess amounts could lead to problems or replace the space in your diet for other necessary nutrients.

Educate yourself on any new food you come across – be aware of any risks or concerns as well as benefits and applications of a food – then judge for yourself whether something constitutes a superfood (or if the term should even exist)!

To Sum It Up

Spirulina is a microalgae, previously used as human food and currently marketed as a supplement, with antioxidant, anti-inflammatory, and immune boosting potential.

While the microalga packs a punch, with a nutrient density superior to many foods, boasting up to 70% protein as well as a good combination of vitamins, minerals, and healthy fats, consumers should educate themselves and determine whether spirulina fits into their diet.

Do you think Spirulina should be labeled as a superfood? Is spirulina what gives Yoda his green glow and mobility with old age? Let us know in the comments below!

-          Lucas Roldos

Disclaimer: The information provided is meant to spread knowledge and induce interest for educational purposes. It is based on limited research. We try to pull the overall message of the literature, but further research may be necessary.  What is done with the information or suggestions is solely the consumers decision. The information provided is not meant to treat or diagnose any medical condition. References are provided for informational purposes only and do not constitute endorsement of any website or other sources.

References provided within the text as hyperlinks.