Series: Carbohydrates, Fuel for Strength - Episode 10: How Many Carbohydrates Does a Strongman Need?

The question “how many carbohydrates does a strongman need?” sounds as if it should have one answer. In reality, the number changes with body mass, training volume, event selection, session frequency, weight goals, digestive tolerance and the time available before the next effort. A rest day, a low-volume max-strength day and a five-event contest do not create the same carbohydrate demand.

Sports nutrition guidelines often express carbohydrate intake as grams per kilogram of body mass per day. This is useful, but it becomes awkward in very large athletes. At 150 kg, 3 g/kg equals 450 g, 5 g/kg equals 750 g and 7 g/kg reaches 1,050 g. The arithmetic is correct, but not every body and not every training day requires such amounts.

The final episode of the series brings together glucose, glycogen, fast and slow sources, rice, potatoes, pasta, bread, cereals and fruit. The goal is not to prescribe one universal diet, but to show how carbohydrate needs can be estimated, distributed around training and adjusted according to performance, recovery and total energy intake.

1. There is no universal number for every strongman

A 90 kg athlete training four times per week and a 150 kg open strongman doing two-hour event sessions do not have the same needs. Even athletes of equal body mass differ when training volume, session frequency and digestive tolerance are different. Carbohydrate intake is best treated as an adjustable range rather than a fixed command.

2. Body mass changes the mathematics dramatically

At 100 kg, 4 g/kg means 400 g of carbohydrate; at 125 kg it means 500 g; at 150 kg it means 600 g. Very large strongmen therefore need to consider both the relative prescription and the absolute amount of food, calories and digestive volume required to reach it.

3. Grams per kilogram are a starting point, not a law

The g/kg system is useful because it scales intake to athlete size and workload. However, much of the evidence behind common ranges comes from endurance and team-sport populations rather than 140-180 kg strongmen. At the extremes of body mass, total energy intake, practicality and individual response matter as much as the formula.

4. Absolute intake matters as much as the relative number

Seven to eight hundred grams of carbohydrate may be reasonable on an exceptionally demanding day for a very large athlete, but it still provides 2,800-3,200 kcal before protein and fat are counted. If total energy consistently exceeds requirements, body mass will rise regardless of whether those carbohydrates come from rice, oats or sports drinks.

5. Workload tells us more than the label “strongman”

Not every strongman session is highly glycolytic. Three heavy singles with long rest periods are metabolically different from repeated yoke, farmers, sandbag and sled work. Carbohydrate demand follows the work actually performed: repetitions, duration, density, muscle mass involved and frequency of sessions.

6. A maximal-strength day may require fewer carbohydrates

A session built around sets of one to three repetitions, long rest periods and low total volume relies heavily on the phosphagen system. Glycogen still matters, but it is not depleted as aggressively as during high-volume work. Moderate carbohydrate intake may be enough when stores are already well restored.

7. High-volume days change the equation

Sets of 6-12 repetitions, accessory work, supersets and shorter rest periods increase glycogen use. Even when the long-term goal is strength, a high-volume session can create a substantial carbohydrate demand. Better carbohydrate availability helps preserve repetition quality and power later in the workout.

8. Event-training days are often the most expensive

Yoke, farmers walk, loading medleys, truck pulls, deadlift for reps and log for reps combine force production with repeated muscular work. A multi-event session can use considerably more glycogen than a classic powerlifting session. Higher carbohydrate intake around these days therefore has a clear physiological rationale.

9. Competition day is a separate category

A contest can last six to eight hours even though actual working time is brief. Warm-ups, repeated attempts, walking, heat and stress all add cost. The goal is not to consume a huge meal at once, but to start with good glycogen stores and add small, digestible carbohydrate portions between events.

10. Rest days do not create the same immediate demand

A day without training uses less glycogen immediately, but recovery from the previous session may still be occurring. It often makes sense to reduce carbohydrate intake compared with a hard event day, not to eliminate carbohydrates completely. The following day's training also matters.

11. Glycogen helps determine the ability to repeat hard efforts

Well-stocked muscle glycogen supports repeated sets and events. When stores become low, an athlete may still produce one strong attempt but struggle to reproduce the same quality repeatedly. That distinction is central to strongman, where performance is accumulated across an entire session or contest.

12. A one-rep max and a medley do not require the same fuel

A maximal single relies heavily on ATP and phosphocreatine, while a 60-90 second medley draws much more on glycolysis. A diet that feels adequate for max log may be insufficient for yoke, farmers and loading work. Carbohydrate needs should follow the event demands, not only the weight on the implement.

13. Multiple events accumulate carbohydrate demand

Each competition event leaves an energetic cost that carries into the next. Five short maximal efforts plus warm-ups and repeated attempts are metabolically different from one isolated set. Carbohydrate availability matters because it helps sustain repeated high-intensity work across the day.

14. Around 3-4 g/kg may be enough on lighter days

For a rest day, technical work, low-volume maximal strength or a lower-load training phase, roughly 3-4 g/kg/day can be a reasonable starting range. It is neither a prescription nor a ceiling. In a very large athlete, even this range already represents several hundred grams of carbohydrate.

15. Around 4-6 g/kg often fits harder training days

High-volume sessions, event work and long training days may fit better around 4-6 g/kg/day. At 120 kg that equals 480-720 g, while at 150 kg it becomes 600-900 g. These numbers show exactly why the upper end must be adjusted rather than followed mechanically.

16. Exceptionally demanding days may justify more

Two-a-day training, camps, very high volume or long competitions may temporarily justify intakes above the usual range. Values around 5-7 g/kg or more appear in sports nutrition guidance for high glycogen demand. In very large strongmen, however, the upper end must be checked against total calories, practicality and gastrointestinal tolerance.

17. Eight to ten g/kg is not automatically a strongman target

Very high carbohydrate recommendations are mainly designed for sports involving hours of daily work and major glycogen depletion. At 150 kg, 8-10 g/kg would mean 1,200-1,500 g of carbohydrate, or 4,800-6,000 kcal from carbohydrate alone. Most strongman days do not require that amount.

18. Total-body-weight formulas may overestimate needs in very large athletes

Additional body mass is not entirely active muscle, and every extra kilogram does not add the same glycogen storage or expenditure. Strict scaling from total body mass can therefore push intake disproportionately high. Moderate ranges plus performance monitoring are often more useful than chasing the upper end of generic athlete guidelines.

19. Lean mass may help interpretation, but no perfect formula exists

Because muscle is the major glycogen depot used during exercise, lean mass seems attractive as a scaling variable. Yet sports nutrition recommendations are mostly expressed per kilogram of total body mass, and strongman-specific lean-mass formulas are not standardized. Lean mass can provide context, not false precision.

20. Sometimes the stomach sets the limit before the muscle

A calculated target is useless if the athlete cannot digest it. Huge meals, excessive fiber and very high food volume can cause bloating, reflux or heaviness. For 130-160 kg athletes, food density and meal distribution become part of performance nutrition, and easily digested rice, pasta, bread, fruit or carbohydrate drinks can be valuable.

21. Energy balance remains the foundation

Carbohydrates cannot be calculated separately from total energy intake. If an athlete consistently eats more energy than is expended, body mass tends to rise; if intake is too low, recovery and body mass may fall. Carbohydrate targets must fit inside a calorie budget that also leaves room for protein and fat.

22. Carbohydrates and fats share the same calorie budget

Once protein needs are covered, most remaining energy is divided between carbohydrate and fat. A diet that is extremely high in both becomes very calorie dense. Carbohydrates deserve an important role for repeated performance, but dietary fat should not be driven unnecessarily low.

23. Protein and carbohydrates perform different jobs

Protein supplies amino acids for tissue remodeling, while carbohydrates primarily support energy availability and glycogen restoration. A strongman does not need to choose between them. A practical diet secures adequate protein and fat first, then adjusts carbohydrate according to workload and total energy needs.

24. The pre-training meal can vary enormously

Sports guidelines often suggest roughly 1-4 g/kg of carbohydrate during the 1-4 hours before exercise depending on duration and demand. For a very large strongman, the upper end can produce an impractical meal. The amount should therefore be scaled to the session, previous glycogen restoration and digestive tolerance.

25. Two to four hours before training allows a complete meal

Rice, potatoes, pasta, bread or cereals can provide a substantial carbohydrate portion two to four hours before training. Combined with protein and a moderate amount of fat, the meal has time to digest. As training gets closer, meal size and fiber content generally need to decrease.

26. Close to training, digestibility becomes the priority

Thirty to ninety minutes before heavy work, a banana, white bread with jam, simple cereal or a carbohydrate drink may be more useful than a large high-fiber meal. Excess fat, fiber and food volume increase the risk of discomfort exactly when the athlete needs a stable abdomen and efficient breathing.

27. Short sessions do not automatically require intra-workout carbohydrates

If training lasts around an hour, includes long rests and follows adequate meals, water and electrolytes may be enough. Intra-workout carbohydrates become more interesting as session duration and density rise or when glycogen has not been fully restored beforehand.

28. Longer sessions may benefit from 30-60 g per hour

During 90-150 minute sessions with repeated events or high volume, roughly 30-60 g of carbohydrate per hour can help maintain energy availability. This is not mandatory for every workout. It is a tool for days when duration and metabolic demand justify it.

29. Sixty to ninety grams per hour belongs to special situations

Very high hourly intakes are used mainly in prolonged exercise. They may occasionally be useful during a very long contest, but are rarely necessary in ordinary strongman training. At these amounts, glucose-fructose combinations can increase total absorption, although gastrointestinal tolerance should be tested beforehand.

30. Small portions between events are often more practical than large meals

Competition schedules are unpredictable. Repeated portions of roughly 20-40 g of easily digested carbohydrate can be more comfortable than a large meal. Bananas, bread with jam, rice, simple sports foods or carbohydrate drinks are practical examples that can maintain intake without overloading the stomach.

31. Post-training urgency depends on the time before the next effort

If the next session is more than 24 hours away, total daily intake matters more than a narrow post-workout window. If a second session or more competition is coming soon, early carbohydrate intake becomes more important for rapid glycogen restoration.

32. One to 1.2 g/kg per hour is a rapid-refueling strategy, not a daily requirement

When recovery time is very short, sports nutrition literature often uses about 1-1.2 g/kg per hour during the first hours. For a 150 kg athlete this becomes 150-180 g per hour, which may be difficult to tolerate. The principle matters more than forcing the formula: eat enough, early and repeatedly when rapid restoration is genuinely needed.

33. With a full day between sessions, daily total beats the stopwatch

Athletes training once per day can restore glycogen effectively when total carbohydrate and energy intake are adequate. There is no need to panic if the post-workout meal is delayed. Consistency across the day and week matters more than obsession with an extremely narrow anabolic window.

34. Glucose and fructose can contribute differently to recovery

Glucose directly supports muscle glycogen restoration, while fructose contributes particularly to liver glycogen. Combinations can be useful after exercise or during high-intake days. Fruit, juice and sports products provide different mixtures, and the most practical option depends on tolerance and context.

35. Liquid carbohydrates are a tool, not the foundation of the diet

Carbohydrate drinks are useful when appetite is low, time between events is short or absolute intake needs are high. They are easy to dose and digest. During the rest of the day, solid foods generally provide more satiety, fiber and micronutrients, so liquids are best used where they solve a real logistical problem.

36. Water and sodium belong in the same strategy

Glycogen is stored with water, and dehydration can limit performance before carbohydrate becomes the main problem. On long days, water, sodium and carbohydrate should be planned together. A well-tolerated drink can provide fluid, electrolytes and energy between events.

37. Most daily carbohydrates should come from useful foods

Rice, potatoes, pasta, bread, oats, whole grains, fruit, legumes and dairy can build most of the carbohydrate intake while also supplying fiber, potassium, magnesium and vitamins. Highly refined sources can be useful around training, but they do not need to become the foundation of the entire diet.

38. Rice and pasta become useful when absolute needs are high

An athlete consuming 500-700 g of carbohydrate on a hard day may struggle if every source is highly fibrous and bulky. Rice and pasta provide substantial starch in a manageable volume and combine easily with protein. Their popularity in strength sports is largely about logistics and digestibility rather than magic properties.

39. Fruit can intelligently cover part of the target

Bananas, grapes, citrus fruits, berries and dried fruit can add carbohydrate, potassium, vitamin C and other useful compounds. Dried fruit is more energy dense, while water-rich fruit adds volume and hydration. Variety makes a high-carbohydrate diet easier to sustain.

40. Fiber is healthy, but excess can sabotage a hard day

A very high-carbohydrate diet can become excessively high in fiber if every source is whole grain or minimally processed. Fiber supports health, but large amounts before competition may cause fullness, gas or urgency. Intelligent distribution and selective use of refined foods can improve tolerance without abandoning fiber overall.

41. Insulin sensitivity influences how high carbohydrate intake is tolerated

Active athletes with large muscle mass can often handle substantial carbohydrate intakes well, but they are not automatically protected from metabolic problems. Insulin sensitivity, sleep, activity level, body fat and family history all matter. An intake that works well for one athlete may not suit another of the same body mass.

42. Very large body mass requires extra attention to metabolic health

Strongman rewards very large physiques, and total body mass may include substantial adipose tissue. Blood pressure, glucose, lipids and body composition therefore deserve attention. Performance does not cancel physiology, and carbohydrate intake should support both sport and long-term health.

43. Diabetes or prediabetes changes the discussion

General sports nutrition ranges should not be applied mechanically to athletes with diabetes, prediabetes or other disorders of carbohydrate metabolism. Medication, glucose response and training timing matter. These situations require individualized guidance from qualified medical and nutrition professionals.

44. Gastrointestinal tolerance is a performance variable

Bloating, reflux, diarrhea or nausea can ruin a session even when the calorie plan looks perfect. Meal size, carbohydrate type, fiber, sweeteners and fluid volume should all be tested. Competition nutrition needs rehearsal just like competition events.

45. Carbohydrate periodization makes more sense than one fixed daily number

Identical intake every day ignores variation in training. Event days, high-volume sessions and two-a-days may deserve more carbohydrate, while rest or low-volume technique days may need less. Periodization better matches fuel intake to actual work and can also help control body mass and appetite.

46. A rest day does not automatically need to become low-carb

A non-training day may still be a recovery day after heavy work. A moderate reduction can make sense, but aggressive restriction may slow glycogen restoration and leave the athlete under-fueled for the next session. Intake should follow the training calendar rather than a rigid rest-day rule.

47. During a calorie deficit, carbohydrates become a resource to prioritize

When a strongman is reducing body mass, total energy availability is lower. Protein remains important, while carbohydrates can be concentrated around the hardest sessions to preserve training quality. A rapid drop on a low-carb diet often reflects glycogen and water loss as well as any change in body fat.

48. In weight classes, glycogen also affects the scale

Glycogen is stored with water, so large changes in carbohydrate intake can alter body weight quickly. This matters for athletes making a category. Aggressive manipulation around weigh-ins is a separate issue from normal performance nutrition and carries additional risks that should be managed carefully.

49. Open-class mass gain does not justify an unlimited surplus

An open strongman has no class ceiling, but every additional kilogram is not automatically helpful. Carbohydrates can support training volume and a growth-oriented calorie surplus, yet excessive surplus adds body fat quickly and may harm mobility, conditioning and metabolic health.

50. Very low-carb diets can limit repeated high-intensity work

A single maximal repetition may sometimes be maintained with low carbohydrate availability, but strongman rarely consists of one isolated attempt. Repeated sets, medleys and longer events rely more heavily on glycolysis and glycogen. Severe carbohydrate restriction is therefore often poorly matched to the sport's repeated high-intensity demands.

51. Carbohydrate loading can make sense before a long contest

Strongman does not require marathon-style carb loading, but entering competition with well-stocked glycogen is logical. During the final 24-48 hours, a somewhat higher carbohydrate intake combined with lower training volume can support glycogen restoration without requiring spectacular excess.

52. The day before competition, familiarity beats experimentation

The final day before a contest is not the time for new foods, huge fiber loads or unfamiliar meals. Known and easily digested sources such as rice, pasta, bread, potatoes and tolerated fruit can increase carbohydrate intake with less gastrointestinal risk. The goal is to arrive fueled, not stuffed.

53. Competition breakfast should be sufficient, not heroic

On competition morning, breakfast should provide carbohydrate and fluid without excessive digestive weight. The amount depends on the time of the first event and the athlete's tolerance. A meal already tested in training is more valuable than forcing several hundred grams simply because a body-weight formula allows it.

54. The between-event plan needs flexibility

Event order, delays and heat can change appetite and timing. Athletes can alternate water, electrolytes, carbohydrate drinks, fruit and small snacks according to the time before the next event. A good plan contains options rather than one mandatory meal at a schedule that competition may destroy.

55. After weigh-in, recovery is not only about sugar

If carbohydrate, water or sodium were reduced to make weight, post-weigh-in recovery must restore several compartments. Carbohydrates support glycogen, but fluids and electrolytes are equally important. Extremely rapid drinking and huge meals can cause discomfort, so the process should be planned and rehearsed.

56. Repeated performance can reveal intake that is too low

If early sets are strong but quality consistently collapses later, training volume falls or recovery between days worsens, carbohydrate intake is one variable worth examining. These signs are not specific to carbohydrate alone, since poor sleep, low total energy, stress and programming errors can produce the same pattern.

57. Unnecessary weight gain can reveal intake that is too high

If body weight and waist circumference rise quickly without a proportional improvement in performance, total energy intake may be too high. Carbohydrates are not uniquely responsible, but continually adding them on top of an already large calorie intake can create an unnecessary surplus.

58. Simple monitoring is more useful than false precision

Weekly average body weight, work-set performance, repetitions, energy, digestion and hunger provide useful feedback. If 450 g of carbohydrate supports excellent training, there is no prize for reaching 700 g. If the same intake leaves an athlete flat during event days, increasing it may be justified.

59. Numerical examples show why ranges require interpretation

At 100 kg, 3-5 g/kg equals roughly 300-500 g per day. At 120 kg it becomes 360-600 g, and at 150 kg 450-750 g. These are examples of scale, not mandatory targets. Hard days may need more, lighter days less, and very large athletes must pay attention to the absolute amount.

60. Conclusion: the right amount supports the work without sabotaging the rest of the diet

For many strongmen, a practical starting range often falls around 3-6 g/kg/day, moving up or down with actual workload. The useful amount is the one that supports glycogen, training quality, recovery and body-weight goals without gastrointestinal distress or an unnecessary calorie surplus.

A strongman's carbohydrate needs cannot be reduced to one number. Body mass, training volume, event demands and recovery time can change requirements substantially.

Ranges expressed in g/kg are useful for orientation, but very large athletes must also consider the absolute amount. The formula should serve the athlete, not the other way around.

Event days, high-volume work, two-a-days and competitions generally justify more carbohydrate than rest days or low-volume maximal-strength sessions. Periodizing intake is more logical than eating exactly the same amount every day.

Food quality, digestibility, hydration and gastrointestinal tolerance are part of performance. A useful diet combines nutritious staple foods with faster and more refined sources when the sporting context makes them practical.

In practice, intake is adjusted by watching performance, recovery, body weight and digestion. The best carbohydrate intake is the amount that supports strongman-specific work without compromising health or the athlete's energy goal.

Sources and recommended reading

1. Thomas DT, Erdman KA, Burke LM. Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise, 2016.

2. Burke LM, Hawley JA, Wong SHS, Jeukendrup AE. Carbohydrates for training and competition. Journal of Sports Sciences, 2011.

3. Kerksick CM et al. International Society of Sports Nutrition Position Stand: Nutrient Timing. Journal of the International Society of Sports Nutrition, 2017.

4. Hargreaves M, Spriet LL. Skeletal muscle energy metabolism during exercise. Nature Metabolism, 2020.

5. Ørtenblad N, Westerblad H, Nielsen J. Muscle glycogen stores and fatigue. Journal of Physiology, 2013.

6. Slater G, Phillips SM. Nutrition guidelines for strength sports: sprinting, weightlifting, throwing events, and bodybuilding. Journal of Sports Sciences, 2011.

7. Jeukendrup AE. Training the gut for athletes. Sports Medicine, 2017.

8. Burke LM et al. Contemporary sports nutrition literature on carbohydrate availability, periodization and glycogen recovery.

9. American College of Sports Medicine. Position and consensus guidance on nutrition, hydration and exercise performance.

10. International Olympic Committee consensus statements on sports nutrition and athlete dietary strategies.

Editorial note: this article is educational. Carbohydrate needs vary with training volume, body mass, goals and health status. People with diabetes, metabolic disorders, gastrointestinal conditions or other clinical recommendations should individualize nutrition with qualified medical and nutrition professionals.