How the world’s high bodybuilder eats on coaching day weeks earlier than a significant contest.
Final up to date on December 4th, 2024
2024 Mr. Olympia Samson Dauda’s victory in Las Vegas, NV, to turn out to be the highest bodybuilder on the planet was awe-inspiring, dethroning defending champion Derek Lunsford and heading off 2022 Mr. Olympia champion Hadi Choopan. Dauda will experience the wave of his current triumph and contend for the 2025 Arnold Traditional title from Feb. 27 by way of March 2, 2024, in Columbus, OH.
Dauda’s spouse, Marlena Gustowska, stays his coach since parting ways with Miloš Šarčev in March 2024. Dauda posted a full day of consuming in late November — test it out:
Dauda on Entire Meals & Preparation
Dauda attributes a whole lot of his success to consuming whole-food meals. In different phrases, “You gained’t see a lot popping out of a packet, or can,” says the 2024 Mr. Olympia. “[Whole foods] is one thing persons are shifting away from,” he insisted. “To progress, you should have extra complete meals.”
Whereas nobody would argue with Dauda, he demonstrated that protein shakes are useful for his weight-reduction plan wants.
Planning can be a should at Dauda’s degree. “Preparation is the important thing to success,” he proclaimed. The core of his weight loss program is rooster breast, candy potatoes, and steaks, cooked two weeks’ price in a single shot for comfort. “It’s cheaper and environment friendly.”
Mr. Olympia Breakfast
- 5 eggs
- Oatmeal
- Massive protein shake
Nearly each bodybuilder eats eggs for breakfast, and Dauda isn’t any completely different. He kicks off day by day with 5 eggs for high-quality protein, fats, energy, and important vitamins. That’s paired with oatmeal for a gentle launch of carbs for power and secure blood sugar. Furthermore, Dauda chugs a big protein isolate shake from a blender to shuttle key vitamins.
Lunch & Pre-Exercise Blitz
Holding the Mr. Olympia title comes with nice accountability, and Dauda gained’t lose on the Arnold due to a scarcity of preparation. He takes home-cooked meals wherever he goes, optimizing nutrient consumption each few hours. Plus, splitting meals helps maximize the absorption of proteins, that are the constructing blocks for muscle beneficial properties. (1) Dauda wants a hefty day by day dose to develop and preserve throughout a reduce. Lunch is:
- 200 grams of steak
- 350 grams of Candy potato
The subsequent meal, Dauda’s pre-workout carbs and protein, carries him by way of intense coaching and post-exercise. Analysis exhibits sufficient protein earlier than coaching feeds muscle mass and prolongs the anabolic window. (2)(3)
- 300 grams of white pasta
- 180 grams of Floor beef
Dauda saved his dietary supplements easy with a pre-workout and amino method for intra-training assist.
Submit-Exercise and the Champ’s Dinner
After an intensive exercise, Dauda feeds his muscle mass with 250 grams of rooster breast and 1.5 cups of white rice, which he replicates for dinner, his final meal. Although some could assume Mr. Olympia has a particular weight loss program, Dauda demonstrated that lean, clear, complete meals make a champion.
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References
- Tipton KD, Hamilton DL, Gallagher IJ. Assessing the Position of Muscle Protein Breakdown in Response to Diet and Train in People. Sports activities Med. 2018 Mar;48(Suppl 1):53-64. doi: 10.1007/s40279-017-0845-5. PMID: 29368185; PMCID: PMC5790854.
- Schoenfeld BJ, Aragon A, Wilborn C, Urbina SL, Hayward SE, Krieger J. Pre- versus post-exercise protein consumption has comparable results on muscular variations. PeerJ. 2017 Jan 3;5:e2825. doi: 10.7717/peerj.2825. Erratum in: PeerJ. 2017 Aug 1;5:e2825/correction-1. doi: 10.7717/peerj.2825/correction-1. PMID: 28070459; PMCID: PMC5214805.
- Schoenfeld BJ, Aragon AA, Krieger JW. The impact of protein timing on muscle energy and hypertrophy: a meta-analysis. J Int Soc Sports activities Nutr. 2013 Dec 3;10(1):53. doi: 10.1186/1550-2783-10-53. PMID: 24299050; PMCID: PMC3879660.
Featured picture: @samson__dauda on Instagram