Diet of champions: See what people like Dwayne Johnson and Hafþór Júlíus Björnsson eat to stay in shape

We all know that a good diet is hugely important to any training regime. Ever wondered how much elite athletes eat in comparison to regular humans?  Athletes, fighters and film stars have their diets strict to help them achieve their goals.

Diet of champions: forget 2,000-calorie diets, these sporting stars take eating to the next level. Here’s how many meals they eat, their daily calorie intake, how much meat they eat and what types of foods are on their plates. This is a useful guide to see how much you would have to eat to maintain a rigorous training schedule.

1.Obviously sitting right at the top of the list is strongman and actor Hafthor Bjornsson, who plays The Mountain in Game of Thrones.

READ ALSO: 3 simple ways to eat healthier

Most Calorific Diet – 10000 cal., 10 meals/day, 36% meat

Being ‘The Mountain’ in Game of Thrones and a strongman requires a ton of energy. Hafþór Björnsson consumes 10,000 calories across 10 meals a day, three of which are breakfasts. This calorific diet helps fuel his huge frame, making sure he’s ready for whatever the day throws at him. 

The Mountain’s first snack: glutamine, handful of almonds

The Mountain’s first breakfast: 8 eggs,200g oats with blueberries and strawberries, avocado

The Mountain’s second breakfast: 400g beef with 400g sweet potatoes and a handful of spinach and greens

The Mountain’s second snack: glutamine

The Mountain’s first lunch: chicken breast with 400g potatoes and greens, fruit

The Mountain’s second lunch: 150g blended oats with 2 bananas, 150g Kellogg’s Rice Krispies, frozen berries, handful almonds, peanut butter and glutamine

READ ALSO: At what hour do we eat, if we want to lose weight?

The Mountain’s third snack: 60g protein, 2 bananas

The Mountain’s first dinner: 500g beef with potatoes and greens

The Mountain’s second dinner: 500g salmon with 500g sweet potatoes

The Mountain’s fourth snack: 6 eggs with avocado, 30g almonds, 50g peanut butter

 SEE: Train For Your Body Type

2. Thor’s hammer weighs heavy on Chris Hemsworth, so it’s no wonder he packs in a cool 6,000 calories a day with two breakfasts and two dinners. It’s all about the protein for this actor, combined with a gruelling workout routine.

5901 cal., 6 meals/day, 39% meat

Chris Hemsworth’s breakfast: 1 cup of oatmeal with 1 banana, ½ cup sultanas and fat-free milk, 4 egg whites, 1 egg, 50g cheese, protein shake, orange juice

Chris Hemsworth’s second breakfast:  turkey roll with cottage cheese,  mixed nuts, yoghurt, protein shake

Chris Hemsworth’s snack:  beef jerky

SEE: These Things Are Damaging Your Back and Your Don’t Realize It

Chris Hemsworth’s lunch: 3 chicken breasts with 100g brown rice, 1 cup of broccoli and 1 cup of kidney beans, fat-free milk

Chris Hemsworth’s first dinner: 3 fillets of salmon with 100g quinoa and 100g asparagus, yoghurt, fat-free milk

Chris Hemsworth’s second dinner: 2 boiled eggs with 2 brown bread slices, protein shake

3.  The Rock Dwayne Johnson is consuming 5165 cal., 8 meals/day,  34% meat

The Rock’s first breakfast: 10oz cod, 2 whole eggs, 2 cups of oatmeal

The Rock’s second breakfast: 8oz cod with 12oz sweet potato and 1 cup of veg

The Rock’s first lunch: 8oz chicken with 2 cups of white rice and 1 cup of veg

The Rock’s second lunch: 8oz cod with 2 cups of white rice, 1 cup of vegetables and 1 tbsp fish oil

The Rock’s first dinner:  8oz sirloin steak with a 12oz baked potato and spinach salad

The Rock’s second dinner: 10oz cod with 2 cups of white rice and salad

The Rock’s third dinner:  10-egg omelette with 1 cup of vegetables and 1 tbsp fish oil

The Rock’s drink snack: protein shake

READ: These Things Are Damaging Your Back and Your Don’t Realize It

4. The Vegan Diet: 4100 cal., 7 meals/day, 0% meat

Veganism may not scream macho, but the ‘Hayemaker’ scoffs seven meals a day with no meat or dairy in sight. It seems the former champ is onto a winner with a diet shown to fight heart disease and hit hunger where it hurts.


David Haye’s breakfast drink:  green juice (kale, arugula, parsley)

David Haye’s breakfast:  pea protein and buckwheat flour pancakes with strawberries, walnut, and coconut yoghurt

David Haye’s drink snack: green juice (kale, arugula, parsley)

David Haye’s lunch: herb-marinated tofu, carrot spaghetti, red onion, arugula and peas

David Haye’s second drink snack: smoothie with oats, vegan protein, coconut, berries, dates, and spirulina

David Haye’s dinner:  white bean quinoa salad with fennel, chicory, celery, red onion, and dried chilli

David Haye’s second dinner: lentil and kale dahl with turmeric buckwheat

5. Whether it’s the 100 or 200, Bolt needs to be able to move like lightning. Protein is a must, with egg sandwiches and chicken for dinner all helping Usain stay quick on his feet whilst totalling a moderate 2,273 calories.

2273 cal., 5 meals/day, 27% meat

Usain Bolt’s breakfast:  egg sandwich

Usain Bolt’s first snack: apples

Usain Bolt’s lunch: pasta with corned beef

Usain Bolt’s second snack: mangos and pineapples

Usain Bolt’s dinner: jamaican dumplings with roasted chicken and broccoli


Written by Valentin Bosioc

Valentin Bosioc - wellness specialist, certified personal trainer, certified fitness instructor, celebrity trainer, Musclemania Champion, Ninja Warrior Semifinalist, world wide motivator!

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