Ilia Topuria doesn’t just win, he dominates, both inside and outside the octagon. A huge part of that comes down to how he eats. Clean, focused, and built around performance, his diet is one of the key reasons he can push the pace in his training and fights as well as make calculated decisions within business and life.
Here’s a full breakdown of how Ilia fuels his body, manages weight cuts, and stays ready for war.
He Eats Clean, Real Food. Nothing Processed
Topuria’s meals are built around organic, whole foods. Think lean meats, vegetables, clean carbs like rice and oats, and healthy fats from nuts and oils. He keeps it simple and natural, avoiding anything ultra-processed.
In one day of eating that he shared publicly, he took in about 3,500 calories. That included:
- 248 grams of protein
- 313 grams of carbs
- 150 grams of fat
It’s not about fancy supplements or trends. Just quality fuel for hard training and rapid recovery.
His Weight Cut Is Calculated and Brutal
When he used to fight at featherweight, Ilia cut a serious amount of weight. But he did it with a plan. His team used a method called water loading to drop weight fast before weigh-ins.
Here’s what that looked like:
- Sunday and Monday: 8 liters of water
- Tuesday: 6 liters
- Wednesday: 4 liters
- Thursday and Friday: stop drinking completely
- Friday morning: weigh-in at 145 pounds
Then, within 24 hours, he’d gain back around 10 kilograms by rehydrating with water, electrolytes, and food. He’d walk into the cage around 76 kg (167 lbs) with a big size advantage which is a crucial advantage at the highest level of combat.
The Cut Took a Toll. So He Moved Up.
Even though the process worked, it wasn’t sustainable. Ilia said the cut made him feel like he was, “living in the desert”, and that it messed with his body and mind. That’s why he made the move up to lightweight.
At 155 pounds, he doesn’t need to starve or dehydrate himself. He can train harder, feel better, and recover properly. And the results speak for themselves. He’s stronger, healthier, and still undefeated.
Key Takeaways of His Weight cut
1. Keep it clean
Ilia’s meals are organic, simple, and focused on recovery and performance.
2. Cut weight smart
His water loading strategy helps him drop weight without crashing his system.
3. Rehydrate the right way
After weigh-ins, he takes back the weight carefully with electrolytes and clean food.
4. Know when to move up
Eventually, he left featherweight to protect his health and became even more dangerous.
Standard Meals in Ilia Topuria’s Day
Here’s an example of what a full day of eating looks like for Ilia during camp:
Meal 1: Breakfast
- 3 whole eggs
- 1 bowl of oats with banana and cinnamon
- A small handful of walnuts
- Black coffee or green tea
Meal 2: Post-Workout
- Grilled chicken breast or turkey
- White rice or sweet potato
- Steamed vegetables
- Water with electrolytes
Meal 3: Lunch
- Grass-fed beef or lamb
- Quinoa or brown rice
- Avocado and spinach salad with olive oil
Meal 4: Snack
- Protein shake (natural whey or vegan blend)
- A handful of almonds or mixed nuts
- Fresh fruit like apple or berries
Meal 5: Dinner
- Salmon or cod
- Roasted vegetables
- Baked sweet potato
- Chamomile tea for recovery and digestion
Light Evening Snack (Optional)
- Cottage cheese or Greek yogurt
- Drizzle of honey and a few berries
Final Thoughts
Ilia Topuria’s diet is a system that prioritizes energizing the body to train harder, recover faster, and fight better.
Could you apply any of this to your own training? What stood out most?
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