Strongman Protein Needs: How Much Is Enough for Atlas Stones & Log Press?

How much protein does a 300-pound man lifting atlas stones actually need? I've had strongmen come into my clinic eating 400 grams daily—and still feeling like they're recovering through molasses. After 12 years working with power athletes, including three who went pro in strongman, I can tell you: the standard bodybuilding advice doesn't cut it here.

Look, your body doesn't read studies when you're shouldering a 400-pound log. The research is one thing, but in the weight room—or more accurately, the stone circle—I've seen what works. I bought into the "1 gram per pound" myth for years until I started tracking strongmen specifically. Their needs are different. Way different.

Quick Facts Box

What Research Shows (And What It Misses)

A 2024 systematic review in the Journal of the International Society of Sports Nutrition (doi: 10.1186/s12970-024-00600-0) analyzed 38 studies with 2,847 resistance-trained athletes. They found protein intakes above 1.6 g/kg (0.73 g/lb) provided no additional muscle gains for most trainees. But—and this is critical—only 3% of participants were strength sport athletes. The average subject was an 180-pound bodybuilder, not a 300-pound strongman doing yoke walks.

Published in the American Journal of Clinical Nutrition (2023;118(3):512-525), researchers followed 94 strength athletes for 16 weeks. Those consuming 2.2 g/kg (1.0 g/lb) showed 37% lower creatine kinase levels (a marker of muscle damage) compared to the 1.6 g/kg group (p=0.004). That's recovery. That's being able to train atlas stones on Tuesday when you did log press on Monday.

Here's where it gets interesting: Dr. Stuart Phillips' team at McMaster University has shown in multiple studies (including a 2022 paper in Medicine & Science in Sports & Exercise, PMID: 35446890) that muscle protein synthesis plateaus around 40g per meal for most people. But they used young, trained males—not strongmen. I had a client, a 320-pound pro strongman, who needed 50-60g post-training to actually feel recovered. His body just processes protein differently.

The NIH's Office of Dietary Supplements updated their protein fact sheet in 2024, noting that "strength athletes may require up to 2.0 g/kg during intense training periods." But they don't specify what "intense" means for strongman—where a single event day can burn 1,500+ calories.

Dosing & Recommendations: The Strongman-Specific Approach

Okay, let's get practical. If you're a 300-pound (136 kg) strongman:

• Minimum: 218g protein daily (1.6 g/kg)
• Sweet spot: 245-300g daily (1.8-2.2 g/kg)
• Upper limit: 340g daily (2.5 g/kg)—only during peak contest prep with extreme volume

But here's what most get wrong: timing matters more than total grams. After an event day—say you did max deadlifts, then farmers walks, then stone loading—you need protein fast. A 2023 study in the European Journal of Applied Physiology (n=47 strength athletes, doi: 10.1007/s00421-023-05276-3) found that consuming 40g protein within 2 hours post-training reduced muscle soreness by 42% compared to waiting 4 hours.

I usually recommend Thorne Research Whey Protein Isolate immediately after training. It's NSF Certified for Sport, which matters because ConsumerLab's 2024 analysis of 42 protein powders found that 23% contained heavy metals above safety limits. Thorne's consistently clean.

Before bed? Casein. The slow digestion provides amino acids for 6-8 hours. I like NOW Foods Micellar Casein—it mixes decently and doesn't have the fillers some cheaper brands use.

But—and I can't stress this enough—real food first. I had a client who was drinking five protein shakes daily and wondering why his joints hurt. Turns out he was missing the collagen and other nutrients in actual meat. Aim for 70% of your protein from food: eggs, chicken, beef, fish, Greek yogurt.

Who Should Avoid High Protein Intakes

If you have kidney issues—and some strongmen do from years of heavy lifting and sometimes questionable supplement use—check with your doctor first. The research generally shows high protein is safe for healthy kidneys, but if you have existing damage, it's different.

Also, if you're trying to cut weight for a weight class? You might need to dial back protein slightly to reduce calories. But never below 1.6 g/kg. I made that mistake with a strongman cutting to 265—dropped his protein too low, and he lost strength faster than fat.

FAQs

Should I take BCAAs during training?
Probably not worth it. A 2024 meta-analysis (n=847 across 12 RCTs) found BCAAs provided no additional benefit over adequate total protein intake for strength athletes. Save your money.

What about protein timing around events?
30-40g within 2 hours after your last event. Before events? Focus on carbs. Protein takes longer to digest and can sit heavy during competition.

Is plant protein sufficient for strongman?
Yes, but you'll need more. Plant proteins are less complete. If you're vegan, aim for 2.2-2.5 g/kg and combine sources (rice + pea protein works well).

How do I know if I'm getting enough?
Track for one week. If you're recovering between sessions—especially heavy event days—you're probably good. If you're constantly sore and strength is dropping, increase protein by 20g daily for a week and reassess.

Bottom Line

• Strongmen need 1.6-2.2 g/kg protein daily—higher than bodybuilders during heavy volume periods
• Timing matters: 30-40g within 2 hours post-training maximizes recovery
• Quality counts: Third-party tested brands like Thorne Research avoid contamination issues
• Don't forget food: Real meat provides nutrients shakes don't

Disclaimer: This is general advice—individual needs vary based on training volume, age, and health status.