South African Rayno Nel is the World’s Strongest Man 2025 – Diet and and What the WSM Competition Entails

Intro

Rayno Nel is the first person from Africa to win the World’s Strongest Man (WSM) competition. This is an annual international strongman event that determines the world’s strongest individual by testing competitors’ physical strength, agility and mental toughness through various challenging events. The competition was held in Sacramento, California and it has become the premier event for strongman athletes. 

Diet

Rayno Nel, the World’s Strongest Man, has a diet that is focused on high protein intake and includes a variety of foods to support his intense training and recovery.  His typical non-training day diet includes a large breakfast, throughout-the-day shakes, and multiple meals with a focus on protein, carbohydrates, and healthy fats. 

• Breakfast: 6 eggs, yoghurt, and a USN BlueLab 100% Whey Protein shake. 
• Throughout the day: 3 USN Hyperbolic Mass gH shakes and 2 meals high in carbohydrates and healthy fats. 
• Evening: A generous portion of a fast-digesting protein. 
• Before bed: USN Ultra Premium Casein Night Protein shake. 
• Other notable aspects: He enjoys fruit and milk, and as a child, he would often choose bananas over other snacks according to News24. 

Events

Lifting and Carrying:

• Atlas Stones: Competitors lift and place five spherical stones of increasing weight onto platforms. 
• Deadlift: Lifting a weight from the ground, often with a barbell or specialized apparatus. 
• Farmer’s Walk: Carrying heavy weights (often in the form of suitcases or handles) for a set distance. 
• Loading Race: Carrying various objects and loading them onto platforms or into a vehicle. 
• Stone Carry: Carrying a large stone for a distance. 
• Yoke: Carrying a heavy yoke (a frame with weights) on the shoulders. 
• Carrying a refrigerator: A variation of the yoke carry, where refrigerators are attached to the frame. 
• Power Stairs/Giant’s Medley: Lifting and carrying heavy objects up a set of stairs. 

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Overhead Pressing:

• Log Lift: Lifting a log (sometimes a specialized apparatus) overhead.
• Giant Dumbbell Press: Lifting a large dumbbell overhead with one arm.
• Circus Barbell: Lifting a specialized barbell overhead. 

Other Events

• Vehicle Pull: Pulling a vehicle (truck, train, or airplane) over a set distance. 
• Hercules Hold: Holding two pillars or objects that are being pulled apart. 
• Fingal’s Fingers/Norse Hammers: Lifting and flipping heavy poles over a bar. 
• Conan’s Wheel/Basque Circle: Rotating a large apparatus with handles. 
• Tug-of-War: A one-on-one competition pulling against an opponent. 
• Pole Pushing: A one-on-one competition pushing an opponent out of a ring. 
• Crucifix: Holding heavy weights outstretched to the sides.