Rich Froning, Jr. is arguably the greatest CrossFit athlete of all time. He was the Fittest Man on Earth® four consecutive times from 2011-2014. He racked up six additional Team division CrossFit Games titles as the leader of CrossFit Mayhem after leaving competitive Individual competition behind.
Although Froning doesn’t compete in the Individual or Teams division anymore, he still eats a diet akin to what an elite champion training for competition would. On Aug. 11, 2023, Froning published a video on his YouTube revealing what comprises his diet of more than 5,000 calories daily to maintain his athletic physique. Check it out below:
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Meal One
- Protein Shake
- Bagel with Peanut Butter
Macros
- Protein — 60 grams
- Carbs — 77 grams
- Fat — 25 grams
- Calories — 773
Froning keeps breakfast simple with a bagel and a protein shake. The bagel will have either cream cheese or peanut butter, depending on his flavor preference and protein and fat needs.
Froning pre-made peanut butter and jelly sandwiches and carb shakes for his long bike ride later in the day. He also prepped electrolyte drinks and gel packs for quick-hitting carbohydrate replenishment.
Meal Two (Intra-Workout)
- Peanut Butter & Jelly Sandwich
- Two Sodium Packs
- Four Mini Cherry Coca Colas
- Four Gel Packs
- Four Carb Drinks
- Gatorlyte
Macros
- Protein — 19 grams
- Carbs — 435 grams
- Fat — 21 grams
- Calories — 2, 005
Froning says that every 45 minutes on his bike ride, he eats one gel pack (fruit and chia seeds) or half a sandwich. He starts his 60-mile bike ride at 7:30 a.m., keeping hydrated via water, electrolyte drinks, and small cans of Cherry Coke, which are valuable for their caffeine.
The ride took a over five hours traversing 68 miles. Consuming lots of carbohydrates is essential for endurance training as the body’s primary energy source.
“Basically, there’s no aerobic advantage to training over four hours,” Froning says. “I felt good nutrition-wise, I felt fueled. I just could not get enough fluid because it was so hot.”
Meal Three
- Chick-fil-A Grilled Chicken Sandwich
- Chicken Nuggets
- Fries
- Powerade
Macros
- Protein — 61 grams
- Carbs — 127 grams
- Fat — 43 grams
- Calories — 1,139
Not one to be super strict with their diet, Froning opts for Chick-fil-A after his bike ride and cold plunge. He is less concerned about what foods he eats than he is about how the macros break down.
Froning ensures plenty of carbs and protein to replenish his system following his long bike ride. Froning drinks approximately eight to nine Spindrift sparkling waters — a zero-calorie drink — daily.
Meal Four
- Grilled Steak
- Caeser Salad
- Grilled Vegetables
- Tater Tots
- Oven-Baked Potatoes
- Cereal
- Protein Shake
Macros
- Protein — 91 grams
- Carbs — 113 grams
- Fat — 46 grams
- Calories — 1,230
Froning ends his day with a giant dinner comprised of high-quality steak, plenty of veggies, and oven-baked starches. He rewards himself cereal for dessert and another protein shake before bed.
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Rich Froning’s Macro Total
Here’s the macro spread the four-time CrossFit Games champ covered throughout the day:
- Protein: 231 grams
- Carbohydrates: 752 grams
- Fat: 135 grams
- Calories: 5,147
As the total shows, Froning consumes a lot of carbs when training long-form endurance. The majority of his total calories are from carbs — 3,008 calories.
Featured image: @richfroning on Instagram
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