Conor McGregor’s Workout Routine, Supplement Stack, & Diet Plan

If you want to get your body as physically healthy and fit as can possibly be, who better to emulate than Conor McGregor? Following his diet and workout plan, as well as using Conor McGregor supplements, can put you on the path to seriously good health and wellness.
Even if you don’t follow MMA, you probably have at least heard the name of Conor McGregor. There are many reasons for that:
  • Quickest victory in all of UFC title fight history, winning in only 13 seconds!
  • First UFC fighter to ever hold two weight division titles simultaneously!
  • Richest MMA fighter around the globe.
  • More pay-per-view buys than anyone in the MMA world.

McGregor is consistently a top 10-ranking fighter and one of the sport’s best trash talkers. How did this Irishman become a consistent argument as best of all time?

“The Notorious” climbed up this far based on what he puts in his body and what he puts it through. His approach also involves supplements. While his routine is still somewhat unknown, that mystique makes it alluring for those looking to aspire to MMA status or just wanting to get in supremely good shape.

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Conor McGregor’s Insane Diet Plan

For all the variety and simplicity of his fitness routine, McGregor mirrors this basic versatility in his diet. He’s been known to follow the sirtfood diet at many times, based on the sirtuins. These are seven proteins that regulate many different functions within the human body. Those functions include lifespan, metabolism, and inflammation among others. McGregor rarely has fast food and eats as cleanly as possible, with a diet featuring many of the following foods:

  • Avocado: The avocado is one of the healthiest foods you can eat, and it’s surprisingly nutritious. The fruit itself is great for you, providing you with plenty of fiber and healthy monounsaturated fats, as well as vitamin A, which are essential for healthy vision and proper brain function. Avocado contains an extensive array of vitamins.
  • Beef: Beef is simply the modern name for whole animal meat from cattle, specifically skeletal muscle. Humans have been consuming beef since prehistoric times in many places including Africa, India, and China. Today, beef is still a valuable source of proteins and other nutrients. It provides more energy than pork and has a better preservation quality than chicken.
  • Butternut Squash: Long known for its rich flavor, butternut squash health benefits have only recently begun to attract attention from the mainstream health and wellness community. In fact, not long ago people with diabetes or other health issues wouldn’t even have considered butternut squash in their diet. However, more people are enjoying the unique taste of this low-fat, low-calorie squash and for good reason.
  • Chicken Breast: First, boneless, skinless chicken breast happens to be one of the healthiest low-calorie meat choices around. It’s loaded with protein perfect for any diet and extremely lean for those who are looking to slim down. In addition, having a high protein-rich food can also provide you with a sense of fullness.
  • Coconut Water: Staying hydrated is important, and coconut water does this. However, it packs other benefits with it, including just being a tasty source of hydration. It contains multiple nutrients and might have antioxidant properties. It can benefit those with diabetes and help any prevent kidney stones. It’s very beneficial after long periods of exercise and might keep blood pressure down.
  • Dark Chocolate: Dark chocolate has been consumed for centuries and it has been studied for the possibility of reducing the signs of aging such as fine lines and wrinkles, reducing the risk of heart disease, lowering cholesterol, controlling blood sugar levels and helping to control weight gain. It has also been studied for the potential to help with anxiety, depression, epilepsy, and high blood pressure. More importantly, it has been studied for the potential to help with dark eye circles, liver problems, and menstrual problems.
  • Eggs: For centuries, the humble egg has provided humankind with many health benefits. People eat eggs because they are a source of protein. Protein is needed to build and repair muscles after working out, so eggs are a popular choice for bodybuilders and other individuals who need to stay in shape.
  • Fish: Eating fish has two huge health benefits. First, they’re a lean protein that can build and repair muscle tissue without involving lots of fat. Second, omega-3 fatty acids are one of the ‘good’ fats known to provide many physical benefits.
  • Greek Yogurt: It usually has added fruit and sugar to increase the sweetening factor. This thicker consistency is produced by using strained yogurt which, unlike normal yogurt which has almost gone bad, is still full of healthy bacteria and enzymes. Often strained yogurt contains additional probiotics to add good bacteria to your diet, which helps fight yeast infections and can also be beneficial to your health.
  • Green Beans: These beans pack some nutritious punch given their low calorie count. Count on them for vitamins C and K, along with folate and dietary fiber. This food also promotes health in your hair, skin, and bones.
  • Herbal Tea: There are many health benefits of herbal teas. One of the most common is that it can act as an anti-inflammatory. Tea does contain catechin polyphenols, a type of antioxidant found in green tea and black tea. Antioxidants are known to prevent cell damage by neutralizing free radicals.
  • Leafy Greens: Leafy greens are packed with essential nutrients and are a great way to improve your overall health. One of the main health benefits of leafy greens is that they help to control blood pressure, cholesterol, and blood sugar levels. The reason for this is because they lower bad cholesterol and increase good cholesterol, which helps to keep your heart healthy and prevent a number of different heart diseases. Studies have also shown that leafy greens can help to control diabetes and other kidney-related problems. Even more amazing is the fact that leafy greens contain no fat.
  • Nuts: There are many different types of nuts on the market, including almonds, pecans, macadamia nuts, cashews, hazelnuts, and walnuts. There are few major differences between different nuts, but mainly they are all proteins and mono-uniform fats. Nuts have been around since prehistoric times, with records of harvesting and using nuts going all the way back to the Stone Age; yet only in recent decades or so have scientists devoted their time to studying nuts health benefits most notably in how they can help prevent cardiovascular disease and even possibly help to fight off cancer.
  • Oats: These are some of the healthiest grains in the world. Gluten-free, oats are a natural multitasker, providing you antioxidants, fiber, minerals, and vitamins all at once. Lower your odds of heart disease with oats. You’ll also potentially enjoy weight loss and improved blood sugar levels.
  • Smoked Salmon: This is considered by many to be a superfood. It lowers the risk of heart disease and helps people manage their weight. A significant source of lean protein, it’s also rich in B vitamins, omega-3 fatty acids, selenium, potassium, and the antioxidant astaxanthin.
  • Steak: Red meat is a great source of proteins that build both bones and muscles. Steak in particular has ample supplies of zinc and vitamin B12. Zinc is a serious booster to the immune system, while B12 helps maintain the health of red blood cells and the nervous system.
  • Sweet Potatoes: These tasty veggies are good sources of vitamins, minerals, and fiber. Fiber and antioxidants are also useful for gut health. Research indicates that this food might be helpful in fighting cancer, improving your vision, enhancing brain functions, and supporting the human immune system.
  • Whole Grain Rice: Whole grains have fiber that cleans out your digestive system and makes it easier to manage weight. There are also plentiful nutrients known to help with heart health. One of these is magnesium, which helps prevent stroke and heart disease.

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McGregor’s “Notorious” Workout Plan

McGregor has been asked what his most crucial physical skill is. His answer is balance.

He takes a holistic approach to his fitness. Quite a bit of bodyweight exercise is involved, but he also practices yoga and various martial arts. The combination of all this lets him stay on his feet when in a fight while remaining loose and flexible.

McGregor has been known to incorporate multiple fighting styles in his overall skillset of techniques. He also uses a variety of exercise styles with many different specific exercises in each style. It’s hard to think of many athletes that do so many things.

Fighting styles he’s trained in:

  • Capoeira: Capoeira is a Brazilian martial art that combines aspects of gymnastics, acrobatics, dance, and music all in one. It’s most famous for its intricate and acrobatic moves, often combined with inverted kicks and hand-to-hand fights on the ground.
  • Kickboxing: Kickboxing has been around for years but recent times have seen it grow in popularity at a pace not seen in years. With the growing popularity of mixed martial arts in America, kickboxing has gained a foothold in the country. Kickboxing has a unique mixture of striking and grappling, historically evolved from karate combined with boxing, and widely practiced as a competitive contact sport. In its purest form kickboxing is not a martial art, but instead a series of bodyweight exercises, and is most commonly used for cardiovascular fitness.
  • Karate: Karate is an ancient martial art originally developed in Japan. The strikes and techniques of Karate are designed to defend, strike, and manipulate without being overly aggressive or reckless.
  • Muay Thai: Muay Thai, otherwise known as “Thai boxing” or “The Ancient Eight Limbs Boxing”, is an athletic sport and martial art that employ various clinch holds with standing or inverted positions. This martial art is also known as the “ancient art of eight limbs” because it is often characterized by the use of elbows, fists, knees, and shin. Muay Thai, which translates to “mighty fist” in Thai, was developed in the early 1970s by a Thailand national, Chum Loh. Loh designed Muay Thai so that it would be easy for Muay Thai competitors to train in an easy-to-learn martial art. Since its inception, Muay Thai has exploded into North America, Australia, and Europe.
  • Tae Kwon Do: Taekwondo, Tae Kwon Do, or Tae Kwon Do is a Korean martial art, characterized mainly by punching, kicking, and leg movements, with emphasis on footwork or low kicks. The literal translation for tae kwon do means “the way or art of kicking,” “punching”, and “the way to punch.” It has grown in popularity over the years, being introduced in the United States in the early 1970s by Park Seok, and is now one of the most popular sports in Korea.

Perhaps the most intense martial art training he’s done has been that of Brazilian Jiu-Jitsu. He’s got a brown belt in that.

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Brazilian Jiu-Jitsu is a widely popular martial art and competitive combat sport founded on ground fighting, submission holds, and joint locks. It focuses on the art of taking an opponent to the mat, controlling one’s opponents, taking a dominant position in a match, and then using various techniques to eventually put them into submission through joint locks, chokeholds, or throws. It originated in Brazil as the “valle de ocy” in Portuguese.

While Brazilian Jiu-Jitsu initially formed as a means for athletes to develop strength, speed, and stamina to excel in the Olympics, the practice has evolved into a comprehensive martial art that incorporates striking, blocking, takedowns, and all other important skills needed to win competitions.

His free weight training is a mixture of focusing on balance and power. In fact, the concept of balance is important to him at a mental level as well. He’s learned how to be careful in not undertraining or overtraining. Also, he makes sure that his training reflects the strengths and weaknesses of his next opponent.

Conor McGregor is often very mum about his workout specifics, and that makes sense. The training for any UFC match plays a huge role in determining the outcome, so keeping workouts as secret as possible keeps a future opponent guessing. Having said that, Mr. Notorious has been spotted in gyms doing the following exercises on a regular basis:

Dynamic Stretching/Flexibility: If you want to mimic McGregor’s flexibility routine, include each of these exercises for a minute in your own fitness sessions:

  • Hip Circles
  • Leg Swings
  • Muay Thai Knees
  • Neck Bridge
  • Shoulder Rotations

Static Stretching/Flexibility Routine: These static stretches should be held for a minimum of 30 seconds before you move onto the next pose:

  • Back Roll
  • Lying Leg Stretch
  • Seated Butterfly
  • Sit-Back Shoulder Stretch
  • Sit-Through Abdominal Stretch

Conditioning: Flexibility and balance matter, but strength is still necessary. See if you can do these half as well as Mr. Notorious does on a regular basis:

  • Duck Walk
  • Horse Walk
  • Lizard Walk
  • Ostrich Walk

Bodyweight Circuit: Do each of these exercises for a minute, but also try to boost your number of reps per set. Aim for five sets in total.

  • Air Squats
  • Muscle Pull-Ups
  • Pull-Ups
  • Push-Ups

Conor McGregor Supplement Stack

Given how much daily training McGregor goes through, keeping up with calorie and protein needs is nearly impossible to do with food alone. That’s why he uses protein powders to make the most of his gym gains. The right protein powders don’t leave anything to chance in terms of nutrition, and the best ones even taste great, making them a great choice instead of a cheat meal.

McGregor has also been spotted many times taking BCAAs after his workout. These are three specific amino acids that can benefit your muscle growth, particularly after a harsh workout and during your recovery period, which will be shorter.

Protein Powder


Since Conor is sponsored by Ryse supplements, he currently uses RYSE Loaded Whey Protein. This is a fantastic tasting protein powder that contains 25g of protein per serving, as well as organic probiotics and healthy MCTs. You can pick up a tub of over two pounds on Amazon.

BCAA + EAA Supplement

With such a brutal training regime, Conor needs to recover like a champion. To do this, he utilizes an amino acid supplement called RYSE BCAA + EAA. Most amino acid supplements only contain BCAAs and lack EAAs. EAAs are essential amino acids that your body needs to build muscle. Supplementing with amino acids has been proven to increase muscle growth, decrease muscle soreness, and reduce exercise fatigue.


Since McGregor trains multiple times per day, he is unlikely to be taking a pre-workout supplement before every single workout. With that being said, we assume that before his most brutal training sessions that he utilizes RYSE’s ready to drink Blackout Pre-workout.

It would be most beneficial to take this pre-workout before a heavy weight session as opposed to a cardio workout or sparring session as it can elevate your heart rate.

In Conclusion

He’s one of the most physically fit men in the world of sports. Following his diet and workout plan, in conjunction with using Conor McGregor supplements, won’t likely make you as strong and shredded as he is. Having said that, just being partially as fit as him would make most people very healthy and happy in life.

Using his balanced combination of fitness, diet, and supplements, you too can be “Notorious” with your health.


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