In early March 2025, strength coach and former NFL player Will Ratelle shared a full day of eating during his bulk. The 31-year-old Minnesota native admitted he feels clueless in the kitchen despite his impressive physique.
Will Ratelle’s Diet Strategy
- Eat six balanced meals daily
- Time nutrition around training
- No junk food at home
- Hydrate early and often
- Don’t cook like a sport
Ratelle uses the RP Strength diet app to structure his six daily meals to fuel training and recovery. Workout nutrition typically revolves around carbs — the primary exercise fuel. Research conflicts on whether pre-workout carbs are beneficial, though they help curb hunger, which can be better for sustaining performance.
[Related: Do You Actually Need Carbs Before Training?]
Ratelle eats breakfast around 5:00 a.m. before work. Breakfast comprises two scoops of protein powder for 40 grams of protein], an English muffin with peanut butter, dairy butter, and a serving of creatine gummies. He substitutes all vegetables with greens powder split throughout the day.
Ratelle finds greens powders more palatable. While greens powders offer convenience, they may lack certain nutritional benefits of whole vegetables. It’s advisable to use supplements in addition to whole greens.
Mid-Morning & Noon Fuel
Between teaching and coaching, Ratelle fuels up with one cup of yogurt, a handful of blackberries, another 40-gram protein shake, and greens powder. “This is the first time I’ve put real effort into my diet,” Ratelle revealed. He’s always eaten intuitively and mostly avoids sweets.
It’s not hard to avoid [junk food] if you don’t buy.
—Will Ratelle
Since Ratelle is disciplined at home, he indulges at restaurants and social gatherings.
Lunch follows as his post-workout at 1 p.m., consisting of smoked chicken, one cup of brown rice, and a quarter cup of peanuts. He measured the nuts to avoid overindulging, as they are calorically dense.
A peek inside Ratelle’s fridge revealed his primary proteins: eggs, chicken breasts, steak, bacon, and sausage. His go-to snack is salami and cheese.
Water, Macros, & Nutrition Philosophies
“I just drink when I’m thirsty,” Ratelle shared about his hydration practices. “Water is the first thing I put in my body in the morning. I usually finish my day with some water, too.”
Adequate hydration plays a critical role in energy and strength levels. Hypotonic drinks, orange juice, and milk might be more hydrating than plain water. (1)
Ratelle’s dinner comprises more smoked chicken, either with rice or on bread. His last meal is lighter: protein powder, green supplements, and blackberries. His diet prevents acute hunger and overeating.
I always have a good amount of food in my stomach, so I never get super hungry or overly full.
—Will Ratelle
While Ratelle confessed he’s no nutrition guru, his advice is simple: Stick with a diet long enough—at least two weeks—to see results. “Physiology and adaptation take a long time to manifest” into substantial muscle gains, he added. “Don’t treat cooking like a sport. Just make the food and eat it. It’s not that complex.”
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Featured image: @will.ratelle on Instagram
