Now that Mat Fraser, five-times CrossFit Games champion and the ‘Fittest Man in History’ has retired from competitive CrossFit, the GOAT’s veil of secrecy is beginning to lift — both in training and in nutrition.
In the latest Fra5er episode, founder of Feeding the Frasers Sammy Moniz took viewers through a typical day of what five-time champ Fraser used to eat during competition season. Spoiler alert: it’s a lot of food.
“It’s all very calorie-dense food, it’s a lot of carbs,” says Fraser at the beginning of the episode. “I haven’t had a lot of this stuff in a while and it looks good.”
Unfortunately, the pair leave out the specific macronutrient counts and quantities of the food, but it’s a never-before-seen insight into what Fraser was fueled on during his time at the top.
First up, naturally, is breakfast at 8AM. “I hate eating real food for breakfast,” admits Fraser. “I hate eating breakfast. Hate it, hate it, hate it.” To make things easier for him — and, as Fraser explains later, to “start getting the calories in” — Fraser takes in a bowl of yoghurt with granola and berries served, of course, with a strong coffee. “It’s sweet, super easy and would get me primed up for my first training session,” says Fraser.
Depending on Fraser’s daily training schedule, this was the typical first meal of the day which preceded his first training session and, afterward, came the second meal of the day: a bowl of strawberries served with cream cheese on a bagel, scrambled eggs and bacon. All of which was to Fraser’s displeasure. “I hate feeling full first thing in the morning. I actually hate feeling full until it’s night-time.”
Following the cooked breakfast is a training session, during which Fraser would snack on something smaller. Moniz explains that, typically, this could be a Fuel For Fire smoothie – which would be “three, if we were in peak Games training,” says Fraser—a ‘fun-sized’ Snickers bar, fruit snacks, Gatorade or two protein shakes of 50g of whey protein per shake. Often, it could be a combination of these throughout the day depending on Fraser’s training schedule. “I would sip the protein during training and then [drink] the Gatorade after whatever the hardest piece was.”
Next up, meal three: a toasted sandwich with avocado and slices of chicken or turkey breast (Moniz doesn’t specify), served with a bowl of cut-up apples. This would last Fraser through his next workout of the day — which could be a “Zone 2” cardio workout, hill sprints or another session in his home gym — and into the evening.
“You’d get home, then you’d sauna, shower and dinner was typically around 7pm, which was this giant plate of food,” explains Moniz.
“I try to eat as few bites of food as I could until I was fully done training for the day,” says Fraser. “I would get home from my second training session and it was a full regular dinner — a steak, a vegetable and a starch. It was usually just a mountain of white rice.”
At this point, Fraser has consumed his primary meals and steps into the world of “middle school” snacks. Dessert would be Mini Wheats with whole milk — “more calories, get them packed in,” says Fraser — and have “something simple” like a banana with peanut butter and jam. Despite going to bed at 10PM, Fraser would often get up in the night to make chicken tenders or eat a protein bar as, he admits, “I just have it in my head that I can’t go to sleep on an empty stomach. A full stomach helps me go to sleep.”
When it came to competing in the CrossFit Games, the meals largely remained similar — although, the pair explain, quantities shifted, protein decreased and carbs increased, but Fraser was keen to make as little changes as possible during the events. He would also upgrade to a full-sized Snickers bar. Interestingly, Fraser would cut out dairy in the weeks leading up to CrossFit Games. “It’s a highly inflammatory food and already you’re putting stress on your body, so let’s take one of those factors out.”
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