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Nate Diaz Workout Routine & Diet

Nate Diaz the vegan UFC fighter is well-known for his incredible endurance, strong chin, and ability to engage in intense exchanges.

If you want to know the secret behind his never-ending endurance and fitness, then we’ve got you covered. Let’s discover Nate Diaz workout routine and diet. Let’s begin with stats.

Nate Diaz Stats

Age38 years
Height6 feet (183 cm)
Weight77 kg (170 lbs)
Chest40 inches
Waist31 inches
Biceps14.5 inches
ProfessionProfessional Mixed Martial Artist

Nate Diaz Workout Routine

Nate Diaz workouts twice a day, and each session lasts for about 2-3 hours.

Here is Nate Diaz’s Daily Training Schedule:

  • Cardio
  • Boxing and BJJ training
  • Strength training, 1-2 times a week


In an interview with Men’s Health, Nate Diaz says “Endurance has been a big part of my success”.

So, he starts off his first training session with a triathlon workout, which lasts for about 2 to 3 hours. This includes running, biking, and swimming.

Here is Nate Diaz’s triathlon workout:

Activity Duration
Trail Running 75 minutes
Mountain Biking 75 minutes
Swimming 30 minutes

Trail running, mountain biking, and swimming are key components of Nate Diaz’s cardio workout. Trail running improves endurance and engages more muscles.

Mountain biking challenges his cardiovascular system and enhances balance. Swimming provides a full-body exercise that improves cardiovascular fitness.

Together, these activities boost Diaz’s overall cardiovascular stamina, enabling him to meet the demands of mixed martial arts competition and perform at a high level.

Boxing and BJJ Training

After refueling and resting for some time, Nate Diaz begins his second workout session, which is boxing and BJJ training.

Here is Nate Diaz’s sample boxing and BJJ workout routine.

Activity Duration/Rounds
Shadow Boxing 3 rounds
Heavy Bag Work 5 rounds
Mitt Work 3 rounds
Technique Drills 30 minutes
Sparring/Rolling 3 rounds
Positional Training 20 minutes

Nate Diaz, boxing training involves shadow boxing, heavy bag work, mitt work, sparring, and conditioning exercises to improve his technique, power, and endurance.

In BJJ, Diaz focuses on drilling techniques, sparring/rolling, and positional training.

This comprehensive training approach helps him develop striking skills, grappling proficiency, and overall physical fitness necessary for mixed martial arts competition.

Also Checkout: Conor McGregor Workout Routine

Strength Training

Nate Diaz incorporates strength training into his routine to maintain muscle mass and strength.

He typically lift weights once or twice a week. When he does strength training, he has three sessions in a day.

Diaz doesn’t focus on lifting extremely heavy weights; instead, he prefers functional weightlifting exercises.

This approach helps him develop functional strength that complements his mixed martial arts training.

Here is Nate Diaz’s sample strength workout.

Exercise Sets Reps
Push-ups 3 10-15
Pull-ups 3 10-15
Squats 3 10-15
Bent Over Rows 3 10
Lat Pulldown 3 10
Dumbbell Chest Press 3 10
Shoulder Press 3 10
Pec Deck Fly 3 10
Lateral Raises 3 10

Workout Principle

Nate Diaz is showing no sign of retiring, even after crossing the age mark of 38 years. He believes his secret to success is his extreme endurance capabilities and vegan diet.

Nate Diaz is known for his ultimate endurance during fights because he trains like a triathlon athlete.

He is also super consistent with his boxing and BJJ training; he workouts six days a week for about 5–6 hours a day.

He doesn’t have many hobbies; basically, all he does is eat, sleep, and train.

Don’t Miss: Khabib Nurmagomedov Workout Routine

Nate Diaz Diet

It’s strange, but yes, Nate Diaz is one of the few vegan UFC fighters, which means he only eats a plant-based diet and even avoids dairy products. He has been vegan since he was 17 years old.

Here is Nate Diaz’s sample vegan diet plan:


  • Oatmeal topped with fruits and nuts
  • Plant-based protein shake


  • Quinoa or brown rice
  • Mixed Vegetables
  • Tofu or tempeh
  • Green salad


  • Fresh fruit or vegetable sticks
  • Hummus
  • Mixed nuts and seeds


  • Vegan stir-fry with a variety of vegetables,
  • Tofu or seitan,
  • Soy-based sauce
  • Steamed or roasted sweet potatoes


In conclusion, Nate Diaz has made a name for himself with his exceptional skills and commitment to a plant-based diet.

Known for his enduring stamina and intense exchanges, Diaz’s training regimen includes triathlon workouts, boxing, BJJ training, and functional strength exercises. Nate has achieved remarkable success in the octagon.

His commitment to consistent training and a vegan lifestyle has helped him become a prominent figure in the world of mixed martial arts.


  • https://www.menshealth.com/fitness/a39186493/nate-diaz-ufc-workout-functional-fitness/
  • https://balancethegrind.co/daily-routines/nate-diaz-daily-routine/
  • https://en.wikipedia.org/wiki/Nate_Diaz
  • https://www.youtube.com/@BoxingMMAEmpire
  • https://www.healthline.com/nutrition/what-is-a-vegan
  • https://www.masterclass.com/articles/what-is-a-triathlon

I'm a certified personal trainer and sports nutritionist with more than four years of experience working with various clients. In addition, I publish articles on fitness and nutrition based on thorough research and personal experience for The Sigma Fitness.

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