Khabib "The Eagle" Nurmagomedov, a name synonymous with dominance in the world of Mixed Martial Arts (MMA), retired with an unblemished record of 29 wins and zero losses. He reigned as the UFC Lightweight Champion for three years, leaving an indelible mark on the sport. Beyond his exceptional wrestling skills and groundwork, Khabib's success can be attributed to his disciplined approach to training and nutrition. This article delves into the diet and workout regimens that fueled his legendary career.
The Importance of Diet and Training
Combat sports athletes understand that optimal performance requires a combination of a nutritious diet and a rigorous workout regimen. As one of Khabib’s coaches noted, “You can’t out-train a bad diet… period.” Eliminating processed foods, synthetic sugars, and excess sodium is crucial, along with careful consideration of calorie intake. Maintaining a balance between calories consumed and calories burned is essential for making weight and maintaining peak physical condition. The diet and training go hand in hand, with neither being able to succeed without the other.
Khabib's Diet Plan: "Eat Like the Eagle, Fight Like an Eagle"
Khabib believes in the principle of "Eat like the Eagle, Fight like an Eagle," prioritizing a clean diet and strategic supplementation. He treats his body like a temple, avoiding processed foods that can hinder performance and cause lethargy. His diet plan consists of five meals per day, incorporating Dagestani cuisine known for its simplicity and clean ingredients. This cuisine is rich in carbs, providing the stamina needed for intense five-minute rounds.
A Typical Day of Eating
Here's a breakdown of Khabib's typical daily diet:
- Pre-Workout: A vegetable leaf smoothie, a banana for energy, grass-fed whey and brown rice mixed with water. He also consumes a teaspoon of fish oil after the smoothie.
- Post-Workout: Half cup blueberries, yogurt, and crushed walnuts.
- Lunch: A large vegetable salad with spinach, cabbage, tomatoes, mushrooms, cucumbers, and baby romaine, along with tuna prepared in onion and mustard.
- Evening Snack (Dunch): Two red bell peppers with a cucumber and 3 hard-boiled eggs (one yolk).
- Dinner: A handful of zucchini in olive oil, slow-cooked chicken and a half cup of beans.
Khabib focuses on consuming a protein-rich diet to maintain strength while shedding calories to make weight. He also includes a staple of fruits and vegetables to ensure he gets the essential vitamins and minerals needed to support his active lifestyle.
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Supplementation
In addition to his balanced meals, Khabib incorporates certain supplements into his diet, including fish oil, pea protein, Himalayan pink salt, and whey protein.
Cheat Diet
Like most people, Khabib also allows himself occasional cheat meals.
Khabib's Workout Routine: Simplicity and Consistency
Khabib's workout plan emphasizes simplicity and consistency, focusing on basic and conventional exercises. He prefers a low-tech approach, often training in sparse gyms or outdoors in the Dagestan mountains. His training focuses on cardio fitness and endurance, muscle building, power, speed, and engaging all fast-twitch fibers with speed bursts and dynamic exercises.
Daily Schedule
Khabib's workout routine is structured around three main sessions:
- Morning Routine: 90 minutes of cardio, alternating between steady-state and shorter intense drills. Cardio options include sprints, hill sprints, swimming, and longer distance runs.
- Afternoon Routine: Focuses on martial arts training.
- Evening Routine: Encompasses grappling and sparring sessions.
Khabib always ensures that he is not carrying any extra water weight.
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Strength and Conditioning
For strength conditioning, bodyweight exercises are favored. These exercises help build lean muscle mass rather than bulky muscle. Functional low-tech equipment can be used, but it is not essential.
Sample Circuit Training
Here's an example of a circuit training routine inspired by Khabib's workouts:
- Warm-up: 30-45 minutes of cardio drills (e.g., sprints, hill sprints, swimming, light jog).
- Strength Circuit (5 rounds):
- Zercher squats - 12 reps at 75-80% of 1RM
- Treadmill or measured sprints - 5 minutes (30 seconds at 80-90% max pace)
- 'Smash the Bag' - Jog while carrying a sandbag on your shoulder for 25 meters, slam, 10 x ground and pound punches, sprint back.
- MMA Drills (5 rounds):
- Shadow Boxing - 1 minute
- Agility Drill - 1 minute (use an agility mat or mark spots on the ground and jump back and forth)
- Rope jump - 1 minute
- Kicking Drill - 30 kicks (10 reps of slow 'teep' kicks focusing on form, 10 reps faster while maintaining form, 10 reps as fast as possible)
- Sprints x 25 meters - there and back, punch bag x10 as fast as you can (repeat x 1)
- Combination attacks on the heavy bag - 1 minute (knees, kicks, elbows, and fists)
- Sprints x 25 meters with 10 x jumping knee attacks to bag.
- Sandbag shouldering and drop - 1 minute
- MMA floor kick-outs - 45 seconds
- Fireman’s carries/Sandbag carry sprint drills - x 25 meters (drop bag, sprint 25 meters and back, repeat)
- Clinch work on the heavy bag - 1 minute (pummel the bag with elbows, fists, hammer-fists, and knees from various angles)
- MMA Ground and pound on the punch bag - 1 minute (switch between 'Full mount' and 'Half Guard', repeatedly punch bag)
- Alternate sandbag squats - 1 minute (squat with the sandbag on one shoulder, raise it overhead, transfer to the opposite shoulder, squat).
The Mental Fortitude of "The Eagle"
Beyond diet and exercise, Khabib's mental strength played a crucial role in his success. His humbleness, determination, and "my way or no way" attitude have earned him millions of fans worldwide. He is an inspirational leader who participates in charity work and speaks against racism, intolerance, and inequality.
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