It’s no secret that Islam Makhachev is one of the most well-conditioned fighters in the UFC. But what’s behind that dominance? How does he train, eat, and recover to maintain such flawless form fight after fight?
Just like his mentor Khabib Nurmagomedov, Makhachev’s daily life revolves around discipline, structure, and purpose.
There’s no celebrity lifestyle here — no luxury distractions or party weekends. His entire routine is built around one thing: being ready to dominate.
Here’s a complete look inside Islam Makhachev’s daily training routine and diet, from morning runs in Dagestan’s mountains to recovery sessions in Abu Dhabi’s world-class gyms.
Early Morning — The Discipline Starts Before Dawn
Islam’s day starts early — usually around 5:00 a.m.
The first thing he does isn’t training — it’s Fajr prayer (the dawn prayer), grounding him spiritually and mentally. For Islam, faith is the foundation of everything. It gives him structure and calm before the grind begins.
After prayer, he does a light warm-up: stretches, breathing exercises, and sometimes an easy jog to wake up his system.
Then comes one of the hardest parts of his day — mountain cardio.
Mountain Runs and Hill Sprints
Islam trains high in Dagestan’s mountains, where the oxygen is thin and every step burns.
He alternates between:
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5–8 km endurance runs for stamina
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Short explosive sprints uphill for power and recovery conditioning
This is one of the biggest reasons why his cardio seems endless inside the octagon. By pushing his lungs to their limits in low oxygen, he builds a gas tank that feels limitless at sea level.
After his morning cardio, he cools down, rehydrates, and eats a light breakfast.
Breakfast — Fueling the Machine
Makhachev’s breakfast isn’t fancy, but it’s functional.
He focuses on high-quality proteins and slow-burning carbs to sustain his energy throughout the day.
A typical breakfast includes:
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Boiled eggs or omelet
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Oats or buckwheat porridge
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Honey and fruit (usually bananas or apples)
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Black tea or green tea (no sugar)
He avoids processed foods or sugary cereals. Everything is simple, local, and clean — just like Khabib’s diet during his prime.
Mid-Morning — Wrestling and Grappling Drills
After breakfast and a short rest, Islam heads to the gym — usually Eagles MMA in Makhachkala or UFC Gym Abu Dhabi, depending on where camp is.
This session focuses on grappling, wrestling, and positional control — the foundation of his fighting style.
Key Drills:
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Takedown chains: practicing multiple takedown combinations nonstop
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Wall control drills: holding opponents against the fence and neutralizing escapes
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Transition sparring: moving from striking to takedowns seamlessly
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Ground control repetition: staying heavy on top while maintaining balance and grip
He often drills each sequence hundreds of times until his body reacts automatically.
There’s no ego in these sessions — if he gets reversed or countered, he resets and goes again.
That repetition-based training is why he rarely makes positional mistakes in real fights.
Lunch and Midday Rest
By noon, it’s time to refuel. His lunch usually includes:
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Grilled chicken or lean beef
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Rice, potatoes, or whole-grain pasta
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Fresh vegetables (often cucumbers, carrots, or tomatoes)
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Kefir or ayran (fermented dairy drinks common in Dagestan)
He keeps portions balanced — enough to recover but not heavy enough to slow digestion before evening training.
After lunch, he takes a midday nap or recovery session, which may include:
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Ice baths or contrast showers
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Physiotherapy or stretching
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Massage and prayer time
This midday recovery is one of his keys to maintaining peak energy for the second half of the day.
Evening — Sparring and Striking Work
Islam’s evening sessions are where intensity peaks. This is when he does live sparring, pad work, and striking drills.
Even though his wrestling is world-class, Islam doesn’t neglect his striking. Under Khabib’s coaching, he’s become a smart, technical stand-up fighter.
Typical Evening Routine:
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10–15 minutes of shadowboxing for rhythm and head movement
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3–5 rounds of technical pad work (boxing and kickboxing)
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5–6 rounds of controlled sparring
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Situational drills (defending cage pressure, setting up counter-takedowns)
He prefers quality over quantity — it’s not about throwing wild punches but mastering timing and distance.
Between rounds, he gets constant feedback from his coaches — especially Khabib, who watches closely and critiques every movement.
Dinner — Recovery and Balance
Dinner is usually the lightest meal of the day.
He focuses on protein and vegetables with minimal carbs since he trains earlier the next morning.
Typical dinner:
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Fish or chicken breast
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Steamed vegetables
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Soup or broth
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Herbal tea before bed
No fried food, no sweets, no junk.
Even when he’s traveling, he sticks to his nutritional discipline — no exceptions.
Night Routine — Mental Reset and Rest
After dinner, Islam spends time with his close teammates or family.
They often review fight footage, watch sparring replays, or just relax over tea.
He ends the day with Isha prayer (night prayer) and light stretching before sleeping around 10 p.m.
He typically gets 7–8 hours of sleep — no late nights, no distractions, just rest and recovery.
Bonus: Training During Ramadan
During Ramadan, Islam adjusts his schedule slightly to train after sunset.
He breaks his fast with dates, water, and light food, then does a shorter evening session focusing on movement and technique.
He avoids heavy sparring while fasting but keeps his discipline and consistency intact.
This balance of faith and focus keeps him sharp year-round.
The Mindset Behind the Routine
Islam’s daily routine isn’t just about physical performance — it’s about mental clarity.
By living simply, training consistently, and keeping his faith central, he removes distractions that derail many athletes.
This mindset — taught by Khabib’s father, Abdulmanap Nurmagomedov — is the real secret behind his success.
“Train hard, stay humble, and always remember your purpose.”
That’s the Dagestani motto, and Islam lives by it every day.
Final Thoughts
So, how does Islam Makhachev train and eat like a champion?
He lives a life built around routine, respect, and relentless consistency.
From sunrise mountain runs to evening sparring under Khabib’s watch, every day is structured for mastery.
His diet is clean, his mind is calm, and his work ethic is unwavering.
It’s not just training — it’s a way of life.
And that’s why Islam Makhachev stands as one of the most dominant, disciplined athletes in the UFC today.
