MMA champions must stay in top physical condition year-round, paying careful attention to their diet. Eating the right foods is essential for MMA fighters to have the energy they need during their training sessions and provide them with enough nutrients and vitamins to help heal their bodies after a tough fight.

A typical MMA champion will stick to lean proteins like chicken and fish, plenty of fresh fruits and vegetables, healthy fats like nuts and olive oil, complex carbohydrates such as whole-grain bread and pasta, plus plenty of water throughout the day. This diet provides them with essential minerals and vitamins that keep their performance at its peak.

Regarding MMA champions like Khabib, diet and nutrition play a huge role in their success. Proper nutrition is essential for any athlete, but it’s necessary for an MMA champion like Khabib, who needs to stay in peak physical condition.

Khabib Nurmagomedov is among the best MMA artists in sports history because of his groundwork in the cage and grappling moves. The Russian eagle continues to dominate opponents with an effective diet plan and rudimentary training techniques based on eating well and performing well.

Apart from showing extraordinary performance in the ring, Khabib also ensures to fuel his body with the proper nutrients and gets enough rest to continue to fly high. In this article, we shall see Khabib Nurmagomedov’s history and diet to stay fit and be the best performer.

Khabib Nurmagomedov’s Background 

Khabib Nurmagomedov is one of the most dominant athletes in Mixed Martial Arts (MMA) today. The undefeated UFC Lightweight Champion, Khabib has not only established himself as a force to be reckoned with inside the octagon but he’s also become an international superstar and role model for hundreds of millions around the world.

Born in Russia to parents from Dagestan, Khabib displayed talent and potential early on as a wrestler, even competing at the Junior World Championships at just 17 years old. However, it was his move into MMA that made him famous. After training under legendary coach Javier Mendez in Sacramento, California, he made his debut with Strikeforce in 2011.

Khabib’s rise to superstardom began shortly after, as he went undefeated in his 13 fights before joining the Ultimate Fighting Championship (UFC). His UFC career has been nothing short of dominant, with wins over Conor McGregor and Dustin Poirier cementing his place as an all-time great fighter.

Beyond being a champion fighter, Khabib is also an inspirational leader outside the octagon. He’s known for his humbleness and “my way or no way” attitude, which have won him millions of fans worldwide. He participates in charity work and often speaks against racism, intolerance, and inequality. In many ways, Khabib is an inspiring role model for people everywhere.

Khabib Nurmagomedov proves that hard work and determination can take you to the top of your sport. He has become an international superstar and a true pioneer for MMA, and it’s easy to see why so many fans look up to him with admiration. He truly is one of a kind!

How Khabib Plans His Meals?

Khabib Nurmagomedov is one of the most renowned and respected fighters in professional MMA. In addition to his fighting prowess, Khabib is famous for his highly disciplined approach to training and nutrition. His meal planning strategy is integral to this success, as it helps him stay in peak physical condition for fight night.

The Eagle likes to keep a check on his weight while constantly trying to improve his strength and stamina. He uses proteins to help his muscles regain strength without adding pounds.

According to one of Khabib’s coaches:

“You can’t out-train a bad diet… period. Adding processed foods, synthetic sugars, and sodium is common sense. Calories are also considered. If you’re eating more calories than you’re burning, you’re bulking up, and you’re not going to make weight.” 

Khabib was pulled out of UFC 209 because of his ill health. An overconsumption of processed foods led to some health problems, such as liver pain, so he was taken out of the most significant fight. Khabib’s coaches started paying enough attention to his meals, which helped him emerge as the most powerful UFC fighter.

Nurmagomedov’s eating ideology is simple, “Eat like the Eagle, Fight like the Eagle.” His preference is to eat simpler meals which eventually helps in training and reduces the chances of injury during training. He has five meals daily, including proteins, complex carbs, and healthy fats.

Related article: Train Your Brain To Bring Out Your A-Game

Khabib’s Meal Planning Before Fight 

Before each fight, Khabib carefully plans his meals to ensure he gets the right mix of nutrients to fuel his body for battle. Khabib focuses on proteins, which help build muscle and boost energy levels. He eats plenty of chicken, beef, eggs, fish, and dairy products like yogurt and cheese. His favorite pre-fight meal is grilled steak with potatoes or rice. He also loves soups made from cabbage, carrots, potatoes, and other vegetables that help keep him healthy while providing sustained energy.

On fight day, Khabib keeps his meals light but nutritious, concentrating on foods that provide energy without leaving him feeling too bloated or sluggish. He often eats porridge with a small portion of fish and vegetables for breakfast, followed by fruit and sandwiches for lunch.

Khabib drinks plenty of water daily, avoiding sugary drinks and alcohol. He also takes multivitamins to ensure he’s getting sufficient nutrition. By taking his meals seriously, Khabib can stay healthy and energized during fights — an essential part of achieving success in the octagon.

As you can see, Khabib takes meal planning very seriously before each fight. Eating the right types of food helps maximize his performance while giving him sustained energy throughout the match.

Khabib makes sure to have balanced meals in his diet. He includes all essential food groups in his meals. From pre-workout snacks to healthy snacks, he never misses a meal and is always in good form. With that, Khabib also pays enough attention to his hydration status and recovery for better performance.

Related article: 5 Things to Learn From MMA Fighter Training

Khabib Nurmagomedov Meal Plan 

Khabib Nurmagomedov’s diet is a carefully-crafted combination of proteins, carbs, and fats. He starts his day with eggs, oatmeal, and honey for breakfast. He enjoys chicken, greens, and potatoes accompanied by fruit juice or freshly brewed tea for lunch. Dinner is mostly fish with some vegetables like spinach or broccoli.

Snacks throughout the day consist of nuts, seeds, and fruits to keep him energized for training sessions. Khabib also supplements his diet with vitamins and minerals to maintain optimal health. It’s no wonder that he has been so successful in the octagon! With such a well-balanced meal plan, it’s no surprise he can stay in top shape while dominating opponents in the ring.

Khabib also uses some supplements to stay in shape. Some supplements he uses are whey protein, pea protein, and fish oil. This helps him ensure he is always getting the proper nutrients.

Here is a sneak peek of Khabib’s meal plan:


  • A smoothie made up of 1 cup of vegetable leaves, one banana, and one small portion of grass-fed whey, pea protein powder, or brown rice mixed with ice and water.
  • A tsp. of fish oil consumed after drinking the smoothie

Post-workout Snack 

  • 1 cup Greek yogurt
  • 2 Tbls. Crushed walnuts
  • Half cup blueberries


  • Green Salad large with spinach, cabbage, tomatoes, mushrooms, cucumbers, and baby romaine – 1 cup each
  • One can of Tuna slightly cooked in vinegar, celery, mustard, and onions. Occasionally protein can be mixed in the cooked Tuna.


  • 2 Red Peppers with a cucumber
  • Three hard-boiled eggs and one yolk


  • A handful of zucchini or asparagus in olive oil and pink salt
  • Quarter-ounce chicken or turkey, slow-cooked or grilled
  • ½ cup black beans with a small amount of sodium and Pico De Gallo topping

Related article: 5 Best Post Workout Protein Shakes For Strong Muscles

Khabib’s Diet For A Normal Person 

An MMA champion always eats healthy and balanced meals on an excellent performance in the ring. His diet should contain lean proteins such as chicken, fish, and turkey; complex carbohydrates like whole grain bread, pasta, and oats; healthy fats like olive oil, nuts, and nut butter; plus plenty of fruits and vegetables.

A balanced diet is essential for an MMA champion to maintain peak performance. High-quality protein helps build and repair muscles after intense training or fighting sessions. Protein sources such as lean meats, eggs, dairy products, legumes, and soy provide all nine essential amino acids for muscle growth. Complex carbohydrates are also needed as they provide a slow release of energy throughout the day, which helps maintain an even level of alertness and performance while training or competing in a fight.

Healthy fats found in foods such as avocados, olives, nuts, and seeds can increase energy reserves while helping reduce inflammation caused by training or after a competition. Fruits and vegetables are essential sources of vitamins that help support immune health and aid in recovery from physical activity. Eating plenty of water throughout the day also keeps the body hydrated, helping to improve performance during both training sessions and competitions.

Keeping this in view, Khabib also manages his meals according to recommended dietary guidelines. For a normal person, nutritional guidelines are the same, and it is safe to say that whether you are an athlete or not, you can follow this diet plan.

While you won’t need to adhere to the same strict guidelines that Khabib does, his diet can still be inspirational for those looking to stay fit and healthy.

First, Khabib focuses on eating plenty of lean proteins like chicken, fish, and eggs. He also consumes a lot of vegetables like broccoli, cauliflower, and spinach. Eating these foods will give your body the necessary energy and protein to stay healthy and fit.

Khabib also eats various fruits, nuts, whole grains, and legumes. These provide his body with the essential vitamins and minerals needed to support his active lifestyle. And don’t forget dairy products like yogurt contain essential calcium and probiotics that benefit overall health.

Last but not least, Khabib always starts his day by drinking lots of water throughout the morning. Staying hydrated is key for anyone looking to stay healthy!

What Foods to Eat?

Following is the list of some foods that you should never miss if you are following in Khabib’s footsteps:

  • Fish
  • Poultry
  • Eggs
  • Leafy green vegetables
  • Healthy Fats
  • Fruits
  • Greek Yogurt
  • Whey Protein
  • Complex Carbs

What Foods To Avoid?

If you want a rock-solid body like Khabib, you need to stay away from the following foods, as suggested by Eagle himself:

  • Processed foods
  • Refined sugar
  • Sodium
  • Unhealthy Fats
  • Soft drinks
  • Artificial ingredients


Khabib Nurmagomedov has always tried living a healthy lifestyle by incorporating healthier choices. He never skips his meals and includes all major food groups in his diet. He also uses supplements like whey protein to ensure he is never deficient in any healthy nutrient. Khabib’s discipline and consistency are why he is shining bright in the world of MMA.

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