6 Tips From Conor McGregor’s Diet & Fitness Routine

There are few people in the world who can fight in the UFC and even fewer people in the UFC who are knockout artists like the Notorious Conor McGregor.

How does he do what he does so well? It’s in part thanks to his natural skillset, but his intense training regimen and his diet are also key reasons why he’s been able to get to the top and stay there. Here are 6 things that Conor McGregor does to stay in shape.

1. Mobility is king

McGregor and his gym mates have been early adopters of fitness guru Ido Portal’s “Movement Culture“, a fitness regimen and lifestyle choice that simply prioritizes your body’s movement abilities. Although Nate Diaz, who beat McGregor at UFC 196, called the workout “touch-butt in the park”, McGregor has sworn by the routine for years. 

Movement Culture has a lot of seemingly strange exercises, such as one-armed handstands, plenty of unconventional stretches, and what can be best described as a slow and strange crawling motion. See for yourself what this workout entails, but McGregor does enjoy doing them.

2. Don’t skip cardio

After McGregor lost to Diaz at UFC 196, one of the reasons that he cited for the loss was because he was “inefficient with his energy”, or in a word, he got tired. Diaz has amazing cardio himself and after the fight, Diaz told McGregor that he needed to work on his cardio.

Surely enough, for the rematch, McGregor did just that and McGregor relentlessly worked on his cardio in preparation for the fight. It worked too, as McGregor went 5 rounds with Diaz and won the decision. 

3. Eat clean, eat simple

When it comes to food, McGregor prefers to keep things simple. Clean foods are the best way to describe his overall diet, as he skips processed and fast food as much as he can. He eats a variety of things too, from fatty chocolates to nutritious kale, and even some butternut squash. 

As with many other athletes, proteins are prioritized in his diet, and he gets his protein from meat as well as from drinks. When he’s not drinking protein shakes though, again, he keeps things clean with just plain water or sometimes coconut water. That said, he’s still human and he still enjoys a cup of Americano in the morning. 

4. No machines

As McGregor said, “Machines don’t use machines.” Similar to his advice about the importance of movement and mobility, McGregor doesn’t use machines or other workout tools very often. For a man who can knock out so many people, that’s apparently not where he gets his strength from.

Instead, McGregor does mostly bodyweight exercises, such as push-ups or the Movement Culture routine. On top of that, the boxing and other striking routines that McGregor does not only build his strength but also trains his speed and skill in those areas of martial arts. 

5. Rest

Conor McGregor is a big advocate for not destroying your body by working out too much or too hard. He thinks that taking a break and letting your body recovery is as important as working out in the first place, and the science does back him up.

Like his issue with his cardio, he blamed not allowing his body to rest as a reason why he lost to Diaz at UFC 196. And obviously, he allowed his body to rest after the loss and it was another reason why he was able to win in the rematch.

6. Eat after you train

This is a simple one, but McGregor’s nutritionist said that he always feeds McGregor after a workout, because that’s the best time to help the body feel full and nourished. He isn’t talking about just having a protein shake either, but rather a full meal post-workout, and this has been working for McGregor.