Conor McGregor’s UFC Diet – How Elite Fighters Eat

When you look at professional athletes, the first thing you notice, they have an incredible body. How do they stay in shape? Well, there is no secret. The simple answer is they go through extreme lengths to get their shape. And it takes a superhuman level of time, dedication, and focus. Conor McGregor is definitely one of the most famous UFC fighters, so how does he manage to be so successful? It is all about following a proper UFC diet, one that you can implement if you want to lose weight.

Water the Key to Success

The key to success, in any diet, not only in the ufc diet to cut weight is hydration. Cody Garbrandt, another great UFC fighter, who is next in line to McGregor, always sites hydration as the most crucial part of the UFC fit diet plan. We know our body is made of something like 60% to 70% water, and if you are constantly draining yourself in training session, you have to replenish the lost water. The only way to do that is by drinking enough water to rehydrate.


Conor McGregor's UFC Diet - How Elite Fighters Eat

One trick you can implement for your cutting weight diet plan is carry water with you. Professional athletes carry water always with them, especially for their training session. That is the quickest way to rehydrate, after you are done training. Once you are done with your training session, just drink, drink, and drink more water so that your body can recover faster.

Eating before a Fight

What people do not know is that boxers can sometimes lose weight really fast. They are putting up weight with months before a big fight, and then clean their body and lose weight basically overnight. So, how do boxers lose weight overnight? And how to cut weight fast?

It is all about following a plan. The biggest thing is portion control. Before a fight, or basically the last two weeks before the fight, they start cutting down on portion. They go from six to eight ounces of protein, up to four ounces of protein in the last two weeks. At the same time, they add more vegetables rich in fiber and healthy minerals and vitamins that help them flush out toxins. A great example is broccoli, a veggie rich in antioxidants, fiber, minerals, and vitamins. It is no surprise you’ll find it in almost any weight loss diet, not just the UFC diet.

How does the UFC diet meal plan look like?

If you want to follow the Conor McGregor Paleo diet, you need some advice from the Conor McGregor nutritionist. And that is exactly what we bring to you. Here is the UFC diet guidelines that Conor follows in order to prepare for his fight.

Pre-workout meals

The training session for fighters tries to stimulate a fight as much as possible. Therefore, athletes have to prepare their body, and that means fuel and energy.

Athletes start their pre-workout meal with oatmeal or toast, some fruits, and anywhere two to four eggs four hours before their training session. This gives your body enough time to prepare for the stress and effort you put during the training sessions.

A training session can last anywhere between 60 and 90 minutes. Because you do not eat during your training session, you need to store fuel beforehand.

Nitrate-rich liquids

Athletes consume food 90 minutes before a workout as well. Now, that doesn’t mean they take a regular meal. Instead, they focus on nitrate-rich liquids, a smoothie consisting of pomegranate juice, beetroot juice, or anything else high in nitrates. Conor McGregor’s nutritionists explains that these smoothies act as a pre-workout supplements, enough to give you more fuel for the training.


The recovery period starts as soon as 30 minutes after finishing the training session. If you want to know how to eat like a fighter, Conor McGregor takes a whey protein shake and some tart cherry juice as standard. Cherry juice is great for its anti-inflammatory properties. You can also take any other anti-inflammatory beverage or smoothie made from foods that lower inflammation.


Conor McGregor's UFC Diet - How Elite Fighters Eat


The dinner is reserved for a lot of protein. Being that protein is the building block of your muscles, you need a lot of it so that your muscles can recover faster. Fighters like to change their protein source every night. Therefore, one night it might be salmon, another roasted chicken, turkey, some red meat in between, shrimps, sushi, and other meaty sources of protein.

Another recommendation of Conor McGregor diet is to pair protein with healthy sides of rice and vegetables, especially dark and leafy greens. Think of spinach, kale, and of course, broccoli.

The right amount of fat

One of the big misconceptions people trying to lose weight have is that they have to cut down on fat. But that is only partly true. There are good fats, and bad fats. Professional athletes get almost 20 to 30 percent of their calories from fat. They UFC diet plan breakdown looks like this: 50 to 60% from carbs, 20% from protein, and between 20 and 30% from fat. Nutritionists recommend fat because they are good for joint health and fat recovery. But the trick is to get the good fats, which is polyunsaturated and monounsaturated fats. One way to get them is by eating salmon, fatty fish, avocado and nuts, and cooking with grass-fed butter or extra-virgin olive oil.

Tips for success from Conor McGregor

It is not always easy to follow a weight loss plan, let alone an UFC diet. And when you feel you are not able to get it done, it is always nice to have some tips and tricks to help you get through it. Here are some professional tips that Conor shares with people trying to get a lean and fit body.

Conor McGregor's UFC Diet - How Elite Fighters Eat

Consume more protein

Protein is important for building muscle, but also for maintaining lean muscle mass. Your muscle constantly spends energy, and if you do not consume protein, you will lose muscle. What does that mean? As mentioned before, you need about 20% of your daily calories to come from protein. To be fair, most of us do not get even 10%.

Follow the five-a day rule

This rule is used in nutritional guidelines. The essence is you need to stick to consuming at least five portions of fruit and vegetables each day. The minerals, nutrients, fiber, and antioxidants found in fruits and vegetables cannot be sourced from elsewhere. They help you repair and recover your body. For athletes, they help improve the longevity of their career.

Control carbs consumption

Conor McGregor says that he sticks to zero carbs when he is preparing for a fight. But that is almost impossible for the average Joe. You need carbs, but the trick is get the good carbs. Stick to wholegrain products, which provide slow release energy that will actually even help your brain function.

In the end, you need supplements

When you are trying to lose weight, and get a lean and fit body, a good and wholesome diet should be your priority. But athletes reach a point, a stage in which their body needs more nutrients than they can consume through a diet. Supplements should be used, but only as a temporary measure, used in conjunction with your weight loss plan. The simplest supplement, one which is advised for recreational workout, is protein shake. You can also try some carbohydrate recovery drinks before or after a training session.

A Sample Menu

Now that we know all the guidelines, tips, and tricks for following a weight loss UFC diet, let’s take a look at how a sample day should look.

  • – Start your day with a large glass of water or herbal tea before you have your breakfast
  • – Follow your glass of water morning routine with 30 minutes of stretching
  • – For your breakfast, get two poached egg and a slice of smoked salmon, in combination with two slices of wholegrain toast spread with smashed avocado. Serve with tomatoes on the side
  • – Between your breakfast and lunch, get some berries, a handful of almonds, and a pot of full cream Greek yogurt
  • – A good lunch recommendation is shredded beef salad with sweet potatoes and other vegetables. Sprinkle some pumpkin seeds and extra virgin olive oil on top. Follow with few squares of dark chocolate, at least 80% cocoa and a piece of fresh fruit
  • – Pre training, mid-afternoon, drink a glass of whole milk
  • – During your training session, drink a lot of water. If you want to take things to the next level, go for infused water for extra nutrients
  • – After your training, drink a scoop of whey protein mixed with water or a glass of milk. Get one piece of fruit
  • – For your dinner, you can bake a large piece of cod with lemon, olives, and herbs. Roasted vegetables are great side dish, as well as wholegrain rice
  • – Before you go to bed, have a cup of peppermint tea or more water

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