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No Booze, 200g of Protein and 3,000+ Daily Cal. – The Wellness Blueprint This 5x Games Champ Follows to Stay Strong, Recovered, and Focused at Nearly 50
What separates the best from the rest often isn’t just harder training — it’s the small decisions made outside the gym.
In a recent video from top CrossFitter Jason Grubb, he dives deep into the micro habits that give him a competitive edge — from supplement routines and sunlight exposure to hydration protocols and recovery tools.
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His message is simple: stack tiny, consistent choices, and together they will yield massive results.
Whether you’re chasing a podium finish, aiming for personal bests, or simply trying to feel better day to day, these strategies could be your hidden advantage.
Here’s what Jason does to stay at peak performance, and how you can adapt these wellness hacks to fit your life — even if you’re not a Games athlete.
Nutrition is the cornerstone of any performance-driven lifestyle — and Grubb emphasizes simplicity and consistency above everything.
Protein: Hitting 200g a Day Without Chewing All of It
Grubb goes big on protein to support muscle recovery and daily training demands, aiming for 200 grams per day.
Whole foods first: Grass-fed beef, chicken, yogurt, and eggs form the base of his diet.
Whey protein shakes: He supplements with a clean, grass-fed whey protein that includes added collagen and colostrum — providing 19g of protein per two scoops.
Raw eggs: Two pasture-raised eggs go into every protein shake for their rich nutrient profiles, especially yolk-based vitamins like A, D, and E.
Beef Organs: Nature’s Multivitamin
Organ meats are among the most nutrient-dense foods available, rich in B12, iron, and co-factors essential for recovery, hormonal health, and energy.
Unable to stomach whole organs himself, Grubb opts for freeze-dried capsules from Heart & Soil. “We are natural in this sport,” he says, “so we want to supplement clean to gain every teeny edge we can.”
Carbs: Rice as a Strategic Fuel
While fruit and sweet potatoes are great sources of carbohydrates, Grubb leans on white rice for simplicity and calories. He treats it as a carb-focused supplement to meet his daily intake of 300–400 grams.
He seasons rice with iodized salt, intentionally integrating iodine for thyroid function — a micronutrient often overlooked.
The Supplement Stack That Keeps Him Energized and Rested
Electrolytes: The Foundation for Hydration
When training hard, water alone isn’t enough. Grubb uses Element Electrolytes daily, which includes:
1,000 mg sodium
200 mg potassium
60 mg magnesium
He spreads 2–3 packs throughout the day — especially pre-workout and on hot or intense training days. “It makes me look forward to hydrating,” he says. “And that’s a big deal.”
Recovery Collagen: Better Sleep, Better Repair
For over four years, Grubb has used a collagen supplement called “Thirty Rest & Recovery” before bed. While he doesn’t experience dramatic sleep effects immediately, he’s measured better HRV, improved recovery scores, and deeper sleep over time.
“It absolutely makes a difference when I track my recovery,” he notes.
Recovery Tools Beyond Foam Rolling
Sauna and Cold Plunge — But Less Is More
Once under the impression that longer and hotter sessions were better, Grubb has pivoted his heat and cold therapy approach to one that minimizes stress on recovery days:
15 minutes in the sauna at 190°F
30 seconds in a cold plunge — enough for a “shock” but not to overwhelm the system
Repeat up to three rounds, only if time allows
“I was overdoing it,” he admits. “When I scaled back, my HRV and overall well-being improved substantially.”
Sleep: The Non-Negotiable Recovery Pillar
Getting less than seven hours of sleep is, in his words, “a dealbreaker.” Optimizing sleep quality has become one of his top priorities.
Wears blue light blocking glasses in the evening to reduce eye strain and improve melatonin production
Keeps device exposure to a minimum close to bedtime
Tracks HRV and sleep metrics over time for feedback
Lifestyle Choices That Compound Over Time
Sunlight Exposure — Naked and Effective
Grubb is unapologetic about getting as much skin in the sun as possible. “Even naked sun exposure boosts mood and circadian rhythm,” he shares.
Sunlight helps regulate the body’s internal clock, improve sleep quality, and ramp up natural vitamin D synthesis — all key for high performance and long-term health.
No Alcohol, No Nicotine — Big Health Dividends
It’s been roughly 500 days since Grubb last had a drink, and the impact has been significant.
“My recovery scores literally doubled,” he says. “HRV that used to be ‘good’ at 70 is now a bad day. Now, green is 140+.”
Cutting alcohol helped reduce anxiety, improve sleep, and eliminate a crutch that was holding back his full potential. Nicotine joined alcohol on the chopping block — both removed permanently.
Putting It All Together: Teeny Gains, Massive Results
While no single habit will make or break your fitness, stacking dozens of 1% improvements will. Grubb’s daily strategy focuses on creating slightly better outcomes in recovery, energy, nutrition, sleep, and focus — all while removing self-imposed obstacles like alcohol and screen-induced fatigue.
His macronutrient goals are straightforward:
Protein: 200g
Fat: 100g
Carbohydrates: 300–400g
Total calories: ~3,000 daily
And what he consumes is intentional — with organ meat, egg yolks, clean protein sources, electrolytes, and rice making up the base. Combine this with strategic recovery sessions, filtered blue light, sunlight exposure, and sleep prioritization, and you get a recipe for not only a longer competitive career, but a longer life.
Final Word: Lifestyle as a Long Game
Jason Grubb’s approach isn’t just about winning competitions. His behind-the-scenes effort to stay physically and mentally dialed is what creates longevity in sport — and better health as a whole.
“If I wasn’t competing, I’d still do these things,” he explains. “They make life richer, fuller, and more vibrant.”
And they might just help you build the momentum you need to reach that next level — inside or outside the gym.
Feeling inspired? Consider one small upgrade to your hydration, sleep, or supplementation routine today. As Grubb reminds us: “Your best days are ahead of you. Fortune favors the bold.”
