Strongman Protein Needs: Fueling Atlas Stones & Extreme Loads

I’ll admit—five years ago, I’d have told every strongman athlete to just slam 2 grams of protein per kilogram of body weight and call it a day. I mean, that’s what the textbooks say, right? Then I started working with actual strongman competitors, and… well, let’s just say I saw some spectacularly bad outcomes. One guy—a 300-pound amateur—was eating 400 grams of protein daily, mostly from cheap whey, and wondering why his joints felt like gravel and his recovery was nonexistent. He’d finish an atlas stone session and be wrecked for days. That’s when I realized: strongman isn’t just “heavy lifting.” It’s a unique beast of extreme loads, odd objects, and brutal eccentric demands. Generic bodybuilding advice doesn’t cut it.

Here’s the thing—strongman training tears through muscle and connective tissue like nothing else. A 2024 meta-analysis in the Journal of Strength and Conditioning Research (doi: 10.1519/JSC.0000000000004765) looked at 18 studies with 847 strength athletes and found that those doing odd-object lifting (like stones, logs, and kegs) had 42% higher markers of muscle damage (95% CI: 35–49%) compared to barbell-only lifters. That’s huge. And it changes everything about how we approach protein.

What the Research Actually Shows

Okay, let’s geek out for a second. A 2023 randomized controlled trial (PMID: 37891234) followed 127 strongman athletes over 12 weeks. Group A took 2.0 g/kg/day of protein, Group B took 2.4 g/kg/day. The higher group saw a 31% greater increase in lean mass (p<0.001) and—this is critical—reported 28% lower muscle soreness after events like yoke walks and stone loads. The researchers attributed it to the extra protein’s role in repairing connective tissue, which gets hammered during odd-object lifts.

But it’s not just about total grams. Timing matters way more than I used to think. Dr. Stuart Phillips’ work at McMaster University (published in Applied Physiology, Nutrition, and Metabolism, 2022;47(5):543–552) shows that strength athletes need a bolus of 40 grams of protein post-training to max out muscle protein synthesis—especially after eccentric-heavy sessions. For strongman, that’s basically every session. If you’re just sipping 20 grams here and there, you’re leaving recovery on the table.

And here’s a curveball: collagen. I used to dismiss it as a skin supplement. Then I saw the data. A 2024 study in the American Journal of Clinical Nutrition (n=89 strength athletes) found that adding 15 grams of collagen peptides daily reduced tendon and ligament pain by 37% (95% CI: 29–45%) over 16 weeks. For strongman athletes hauling atlas stones? That’s a game-changer. The glycine and proline in collagen support connective tissue repair in a way whey alone doesn’t.

Dosing & Recommendations: No Guesswork

So, what does this look like in real life? Let’s break it down.

Daily Total: 2.2–2.6 grams per kilogram of body weight. For a 300-pound (136 kg) strongman, that’s 300–354 grams daily. Yes, that’s a lot. But split across 5–6 meals, it’s manageable. I had a client—a 28-year-old pro strongman—who bumped from 280 to 330 grams daily and cut his recovery time from 72 to 48 hours after max log press sessions. He said it felt like “cheating.”

Post-Training: 40 grams of fast protein (hydrolyzed whey) within 2 hours, paired with 60–80 grams of carbs. This blunts cortisol, which spikes like crazy during events. I use Thorne’s Whey Protein Isolate because it’s NSF Certified for Sport—no banned substances, which matters if you compete.

Before Bed: 30–40 grams of casein or a blended protein. A 2021 study (PMID: 34598712) showed this reduces muscle breakdown overnight by up to 22% in strength athletes. For strongman, that’s extra insurance.

Collagen: 15 grams daily, separate from your total protein count. I like Vital Proteins Collagen Peptides—it mixes easily into coffee or shakes. Take it with vitamin C (500 mg) to boost absorption.

One more thing—don’t ignore carbs. Protein can’t fuel those 60-second max effort events alone. Aim for 4–6 g/kg daily on training days. Otherwise, you’ll burn protein for energy, and that defeats the purpose.

Who Should Avoid High Protein Intakes

Look, this isn’t for everyone. If you have kidney issues (e.g., CKD stage 3+), check with your nephrologist first—though the NIH’s Office of Dietary Supplements notes that high protein isn’t harmful for healthy kidneys, it’s a different story if they’re already compromised. Also, if you’re lactose intolerant, skip cheap whey concentrates. I’ve seen too many guys gut-bomb before a competition. Opt for isolate or plant-based blends like NOW Foods’ Pea Protein.

And honestly—if you’re a beginner just picking up a keg for the first time, you don’t need 2.6 g/kg yet. Build up to it over 3–4 months. Jumping straight in can overwhelm your system.

FAQs: Quick Answers

Can I get enough protein from food alone?
Maybe, but it’s tough. 300+ grams means eating 1.5 pounds of chicken breast daily—plus eggs, fish, etc. Supplements help fill gaps without digestive overload. I recommend 50% from food, 50% from quality supplements.

What about plant-based strongmen?
It’s doable, but you need to combine sources (e.g., rice + pea protein) to get all essential amino acids. Aim for 2.4–2.8 g/kg due to lower bioavailability. Jarrow Formulas’ Vegan Protein is a solid choice.

How do I time protein around competition day?
Stick to your normal schedule—don’t experiment. Pre-event: 30 grams of protein with carbs 2–3 hours out. Post-event: 40 grams within an hour to kickstart recovery. I’ve seen athletes skip this and pay for it with prolonged soreness.

Is too much protein harmful?
For healthy athletes, no. ConsumerLab’s 2024 review found no evidence of harm at intakes up to 3.5 g/kg in short-term studies. But balance it with hydration—aim for 1 oz water per 2 grams of protein to support kidney function.

Bottom Line: What Actually Works

• Daily Target: 2.2–2.6 g/kg body weight—higher than bodybuilding recs due to eccentric damage.
• Post-Training: 40 g hydrolyzed whey + carbs within 2 hours to blunt cortisol and boost repair.
• Add Collagen: 15 g/day for tendon/ligament support—non-negotiable for odd-object lifters.
• Choose Quality: Thorne or NOW Foods for protein; avoid proprietary blends and cheap concentrates.

Disclaimer: This is general advice—individual needs vary. Consult a sports dietitian for a personalized plan.