If you’re aiming to dominate the field, it’s not just about how hard you train but also about what fuels you.
Let’s face it—if you’re competing in strongman, you’ve probably been asked more than once, ‘So, what are you on?’ While we won’t be covering any of those kinds of ‘enhancements’, we will be talking about the must-have supplements that can help you lift, carry, and pull your way to victory.
With Awesome Supplements returning as our competition sponsor this year we’ve put together a deep dive into the science-backed supplements that can give you the edge for your next strongman competition.
Protein Powder – The Building Blocks of Strength
Protein powder is a great way to increase the amount of protein in your diet in a cheap and convenient way.
Eating enough protein (1.4-2g/kg daily) ensures you optimise muscle building and repair around your training and competition.
If you find it hard to get enough protein through your regular diet then adding in a shake can help. Pick one you can afford and like the flavour of.
If you’re plant based, or simply don’t handle dairy that well then Awesome Supplements Vegan Protein is one of the best I have tried.
Creatine – Power Up Your Lifts
Creatine is often described as the most researched sports supplement and for good reason. It’s cheap and highly effective.
Think of creatine as a bit of extra fuel for your muscles. Whilst increasing your intake clearly won’t have the effect an anabolic steroid would, adding a creatine supplement may help you get a few extra reps which in turn helps to gain strength and size over time.
Any form of creatine monohydrate is fine, you don’t need a fancy expensive version.
How does it work? Your body uses something called ATP to produce explosive power (think lifting something heavy) which is fuelled by creatine in your body. Whilst you can get creatine from foods like red meat.
As Awesome Supplements say “Creatine is best taken daily, and there is no need to cycle it, so if you are someone exercising with purpose, and trying to hit PBs, keep it in your diet daily”
Note: Creatine does increase your weight slightly via stored water in your muscles but this is perfectly normal and a good thing for improved performance. If you’re competing in a weight class then removing creatine a week or two before comp may help you drop some water weight safely. Read more about making weight safely here.
Beta-Alanine – Delay Fatigue, Dominate the Field
Often found in pre-workout formulas, Beta-Alanine buffers lactic acid, reducing muscle fatigue during high-intensity work (like the prowler arm over arm rope pull in this year’s comp.
Because it delays the burning feeling you get in your muscles when you push hard so enables you to maintain intensity for slightly harder and slightly longer.
My personal favourite supplement for strongmen is Awesome Power, a blend of creatine and beta alanine giving you the best of both worlds in an easy to consume daily drink.
Electrolytes – Stay Hydrated, Stay Strong
Electrolytes help you to optimise your hydration which can reduce fatigue and cramping.
Anyone who has competed in Hampshire’s before will know that you’ll be pushed to your limits in the heat.
During intense work in heat you lose minerals through sweat so putting those back means you’re less likely to experience cramps, fatigue, and even dizziness—all things that can make a huge difference to event placings.
For those in a weight class you’ll no doubt be weighing in on an empty stomach. Getting in some electrolytes (and carbs) immediately after a successful weigh in is a great way to get yourself back to optimum hydration ASAP.
Awesome Supplements have kindly donated a bag of Awesome Hydrate for all podium places at this year’s event.
We also stock it at HQ – watermelon is our absolute favourite!
Carbohydrate: Add Carbs, Keep Going
Carbs provide your muscles with instant access energy for explosive movements like cleaning a monster dumbbell or running with a heavy sandbag.
Whilst intra workout carbs are traditionally used for endurance events that last for more than an hour, like cycling, I personally find that keeping them topped up through competing makes me perform better.
Often you’ll find your energy dipping through a long training session or during competition and that’s when most of us reach for a banana, or sugary snack.
But if you don’t feel like eating or just want something light on your stomach then adding some carbohydrate to your electrolytes is a nice way to top up the fuel levels without having a lot of food in your stomach which can feel very uncomfortable when wearing a lifting belt.
I love combining Awesome Endure with electrolytes during competition and on longer training days.
Caffeine – Get Amped for Battle – But not Too Much
Caffeine certainly has its uses and is well known for reducing fatigue and increasing focus. Caffeine seems to have plenty of benefits for improving sports performance too. Remember though, the way caffeine works is by masking fatigue not eliminating it.
Which means it’s just pushing back that fatigue until it wears off.
So when training for a comp, try not to take it after 1pm if you want to optimise the quality of your sleep (essential for proper recovery).
Caffeine tablets make it easier to control your dose accurately and some have Theanine which leaves you less jittery than a can of white Monster.
In competition it’s far better to use caffeine strategically. You won’t need any for the first lift as adrenaline will be high. Save it for later in the comp when you might be flagging a little.
Another point to make is that too much caffeine can hinder the way you perform in an event. Whilst there is an element of ‘grip it and rip it’ with every event in strongman being erratic genuinely leads to mistakes and lost points.
Awesome Focus is a blend of caffeine and theanine in tablet form. This way you can tailor your dose of caffeine to your size and needs whilst theanine ensures you remain calm and focussed rather than wired and jittery!
Don’t Forget About Health!
You can’t compete at your best if you get sick or injured so getting enough sleep, eating a balanced diet and following a sensible training program all help.
These two supplements might act as a bit of an insurance policy if you’re seeking optimal health and looking to improve your recovery and performance.
Omega 3
As well as its anti-inflammatory benefits, having enough Omega 3 fats is important for optimal health.
If you don’t eat things like oily fish regularly then you may not get enough from your diet alone.
Multi-Vitamin
It’s a good idea for physically active people to eat plenty of fruit and veg as they ‘burn through’ their micronutrients (vitamins and minerals) quickly.
Taking a high dose, research aligned, multi-vitamin can act as a bit of an insurance policy to keep you well-nourished and help to prevent sickness.
What About Other Supplements?
If you’re curious about supplements then Examine.com is a great resource for unbiased, evidence-based information.
Supplements for Strongman – Are you Ready for Hampshire’s Strongest?
Whatever your aspirations for Hampshire’s strongest, your journey is built on hard work, determination, and the right support.
Assuming your training, recovery and overall nutrition is on point, a few key supplements may give you the competitive edge. Whether it’s protein for muscle growth, creatine and beta-alanine for power, caffeine to improve focus or electrolytes for hydration.
So, as you train, we hope this article helps you understand the key supplements to consider and how they can support your performance.
Thanks to Awesome Supplements and the incredible athletes at Valkyrie HQ, this competition was elite!
It’s Not Just Strongman
Whilst strongman is an integral part of our community but we appreciate it’s a pretty niche wing of fitness!
That’s why we offer functional fitness classes, HYROX, strength and conditioning, personal training and physiotherapy.
Here at Valkyrie HQ, we’ve created something special. It’s a formula of a supportive community, expert fitness knowledge and the greatest amount of specialist kit you could ever want.
Whether you’re a complete beginner or just want to try something new, we have the class for you.
About the Author
I’m Tim and I created FoodFlexibility because I wanted to help people feel less restricted by food while meeting their goals. I have a L4 qualification in nutrition coaching and I’m the assistant coach here at Valkyrie HQ.
