Four-time World’s Strongest Man (WSM) and show promoter Brian Shaw shared a day in his life in late June 2025. Shaw’s day starts at 5:30 a.m. in a cold tub outside.
I don’t negotiate with this. I have to do it.
—Brian Shaw
It’s as much about mental toughness as it is recovery. Shaw counts to 100 three times; a minimum of three minutes. After the plunge, he shifts to mindset preparation, writes down three things he’s grateful for, and journals.
Shaw hits the gym for arm wrestling practice — he’s scheduled to battle powerlifter Brandon Allen at the Strongest Arm on Earth showdown on August 15, during his Strongest Man on Earth (SMoE) event, Aug. 15-17, 2025, at the Blue Arena in Loveland, CO.
Fueling the Machine: Meals 1-3
Shaw’s breakfast is as calculated as his training: eight eggs, green beans, and three slices of sourdough toast.
A few hours later, Shaw prepares a core meal: 16 ounces of grass-fed bison from Trifecta, rice, and green beans, drizzled with coconut aminos, washed down with a tall glass of water.
Shaw shakes up two scoops of whey isolate protein powder and a cup of blueberries between training and daily commitments. Whey protein is believed to optimize post-workout muscle protein synthesis (muscle building).
Research points to daily protein intake as more important than protein timing or protein types. (1)(2)(3) Shakes offer convenience and versatility.
Movement and Meal Four
Shaw includes a loaded walk into his routine, wearing a 40-pound weight vest while carrying hand weights. “It starts to kick in once I go,” he noted. “Adding the load makes it more fun and more beneficial.” He refuels with another grass-fed Bison and rice meal before dinner.
Dining Out, and a Mass Gainer Shake
Dinner is a family affair at Texas Roadhouse; Shaw doesn’t miss a beat. He logs his meal using his app’s “Lifeline” feature.
- Two eight-ounce steaks with baked potatoes and green beans.
Shaw emphasized disciplined flexibility. The 80/20 rule is a strategy that allows for more balance. Wrapping up his day, Shaw prepared a shake using his brand — Gigantor mass gainer — providing protein, carbs, and fat. He added collagen peptides, with raw eggs from his chickens.
References
- Fabre M, Hausswirth C, Tiollier E, Molle O, Louis J, Durguerian A, Neveux N, Bigard X. Effects of Postexercise Protein Intake on Muscle Mass and Strength During Resistance Training: Is There an Optimal Ratio Between Fast and Slow Proteins? Int J Sport Nutr Exerc Metab. 2017 Oct;27(5):448-457. doi: 10.1123/ijsnem.2016-0333. Epub 2017 Apr 19. PMID: 28422532.
- Wilborn CD, Taylor LW, Outlaw J, Williams L, Campbell B, Foster CA, Smith-Ryan A, Urbina S, Hayward S. The Effects of Pre- and Post-Exercise Whey vs. Casein Protein Consumption on Body Composition and Performance Measures in Collegiate Female Athletes. J Sports Sci Med. 2013 Mar 1;12(1):74-9. PMID: 24149728; PMCID: PMC3761774.
- Hevia-Larraín V, Gualano B, Longobardi I, Gil S, Fernandes AL, Costa LAR, Pereira RMR, Artioli GG, Phillips SM, Roschel H. High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores. Sports Med. 2021 Jun;51(6):1317-1330. doi: 10.1007/s40279-021-01434-9. Epub 2021 Feb 18. PMID: 33599941.
Featured image: @shawstrength on Instagram
