Islam Makhachev, the reigning UFC lightweight champion, is preparing for one of the biggest challenges of his career, Islam’s welterweight title fight against Jack Della Maddalena at UFC 322.
Known for his dominance on the ground and exceptional conditioning, Makhachev’s decision to move up in weight has sparked interest among fans and experts alike.
To handle the added weight class, Makhachev has undergone a significant transformation in both muscle mass and strength.
In a recent interview, he revealed that creatine supplementation, high-protein meals (particularly red meat), and strict dietary discipline played crucial roles in his muscle gain journey.
He also emphasized the importance of recovery through Omega-3 fatty acids and complete avoidance of soft drinks and processed sugar.
Let’s take an in-depth look at how Islam Makhachev managed to build quality muscle while maintaining his elite athletic performance ahead of UFC 322.
Building Strength for Welterweight Competition
Moving up from lightweight (155 lbs) to welterweight (170 lbs) requires not just adding weight, but building functional muscle that translates into power, endurance, and agility.
For Makhachev, the goal wasn’t just to look bigger; it was to be stronger, faster, and more durable while preserving his signature conditioning.
According to reports from his camp at American Kickboxing Academy (AKA), Makhachev focused on increasing lean muscle mass through strategic nutrition and supplementation rather than bulking up rapidly.
His coaches wanted him to stay within his natural athletic range, allowing him to maintain speed and cardio during five-round fights.
Creatine: The Cornerstone of His Muscle Growth
In his recent interview, Islam Makhachev openly shared that creatine played a major role in his muscle mass gain. He stated that creatine helped him “recover faster and feel stronger in every training session.”
Why Creatine Works for Fighters
Creatine is one of the most researched and effective supplements for muscle growth and strength.
It works by increasing phosphocreatine stores in the muscles, which helps the body produce more ATP (adenosine triphosphate) the energy source for high-intensity movements.
For a fighter like Makhachev, whose training involves explosive grappling exchanges, wrestling scrambles, and heavy striking, creatine helps improve:
- Explosive power for takedowns and striking combinations.
- Recovery time between rounds and training sessions.
- Muscle endurance during prolonged grappling sessions.
Makhachev reportedly takes a moderate daily dose of creatine monohydrate, ensuring he gets all the strength benefits without unnecessary water retention or bloating.
This approach is common among elite athletes who want a clean, functional strength increase.
Diet Discipline: The Role of Red Meat and Clean Nutrition
While supplements help, Islam’s diet has been the foundation of his transformation. He explained that red meat, especially boiled beef and lamb, became a staple in his meal plan.
Why Red Meat is Essential in His Diet
Red meat provides a dense source of high-quality protein, iron, zinc, and creatine all vital for muscle repair and energy. Boiling meat rather than frying or grilling allows Makhachev to:
- Reduce fat intake while keeping protein levels high.
- Avoid unnecessary oils and additives.
- Preserve nutrient density in the meat.
For athletes who rely on stamina and strength, red meat supports hemoglobin production, which helps deliver oxygen to muscles more efficiently.
This is crucial during long sparring sessions and fight simulations where endurance is key.
His nutrition plan reportedly focuses on whole foods, including:
- Lean red meats (beef, lamb, veal).
- Eggs and chicken for additional protein sources.
- Complex carbohydrates like rice and sweet potatoes.
- Fresh fruits and vegetables for micronutrients and fiber.
Makhachev’s nutritionist ensures his calorie intake matches his rigorous training output, allowing steady muscle gain without excess fat.
The Complete Avoidance of Soft Drinks and Processed Sugars
One of the strongest points Makhachev made in his interview was his total avoidance of soft drinks.
“I never drink soft drinks. Not even after a fight,” he said. This level of discipline is a testament to his championship mindset.
Why Makhachev Avoids Soft Drinks
Soft drinks contain high levels of refined sugar, artificial sweeteners, and preservatives that can negatively impact an athlete’s performance. For someone competing at the elite level:
- Sugar spikes can lead to energy crashes during training.
- Processed ingredients can cause inflammation and slower recovery.
- Excess sugar contributes to fat gain, which is counterproductive for fighters.
Instead of sugary beverages, Makhachev stays hydrated with water, herbal teas, and electrolyte-infused drinks made from natural ingredients.
This ensures optimal hydration and muscle function throughout his training camp.
Omega-3: Recovery and Inflammation Control
After hours of intense grappling, wrestling, and sparring, recovery becomes the most critical phase for a fighter’s progress.
Makhachev has integrated Omega-3 fatty acids into his diet to support joint health and muscle recovery.
Benefits of Omega-3 for Fighters
Omega-3s, typically found in fish oil, flaxseed, and walnuts, provide powerful anti-inflammatory properties. They help:
- Reduce muscle soreness after tough workouts.
- Improve joint flexibility — crucial for fighters engaging in wrestling and BJJ.
- Enhance cardiovascular function for improved endurance.
Makhachev’s use of Omega-3 shows his commitment not only to muscle growth but also to long-term health.
Fighters often neglect recovery nutrition, but Makhachev’s scientific approach ensures that his muscles rebuild stronger after every training session.
Training Adjustments for Strength and Power
Apart from diet and supplementation, Makhachev’s training routine has also evolved ahead of UFC 322.
Known for his wrestling and grappling-heavy style, he added explosive strength and conditioning exercises to his regimen to handle larger opponents in the welterweight division.
His training plan includes:
- Olympic lifts like clean and jerk and snatch to build explosive power.
- Compound exercises, such as squats, deadlifts, and bench presses to develop core strength.
- Plyometric drills for speed and agility.
- Grappling circuits to combine cardio with resistance training.
These workouts are programmed by his strength coach at AKA, ensuring he builds muscle without losing mobility.
Mental Discipline: The Dagestani Way
Beyond physical training, Islam Makhachev’s transformation also reflects his mental toughness.
Coming from Dagestan, a region known for producing world-class fighters, discipline and consistency are ingrained in his daily routine.
He follows strict sleep patterns, maintains focus during recovery days, and avoids distractions like junk food or social nightlife.
His lifestyle mirrors that of his mentor, Khabib Nurmagomedov, who often emphasizes that success in the cage begins with discipline outside of it.
Makhachev’s diet and supplement choices are a reflection of his belief that small habits, such as refusing soft drinks or prioritizing boiled meals, make the biggest difference at the elite level.
Scientific Support Behind His Approach
Makhachev’s muscle gain strategy aligns closely with sports nutrition science.
Studies have shown that combining creatine supplementation with high-protein diets enhances muscle hypertrophy and performance.
Additionally, Omega-3 fatty acids improve muscle protein synthesis and joint recovery — both essential for combat athletes training multiple times per day.
His preference for boiled red meat ensures that he consumes nutrient-dense food with minimal oxidative stress, which aligns with current dietary guidelines for professional athletes.
By avoiding refined sugar and processed foods, Makhachev also minimizes inflammation, ensuring that his body stays lean and efficient a key advantage when competing across weight classes.
Preparing for Jack Della Maddalena
Jack Della Maddalena, known for his boxing-heavy style and knockout power, presents a unique challenge for Makhachev.
Moving up in weight means Islam must be strong enough to handle Jack’s striking but quick enough to impose his grappling dominance.
His added muscle mass, combined with improved recovery and energy systems, gives him the tools to neutralize Maddalena’s strengths.
Makhachev’s blend of clean nutrition, smart supplementation, and Dagestani discipline may prove decisive on fight night.
Islam Makhachev’s Daily Nutrition Breakdown (Approximate)
While the exact meal plan isn’t publicly disclosed, sources close to the camp indicate that Makhachev follows a macro-balanced diet, such as:
Morning (Pre-training):
- Oatmeal with honey and bananas
- 3 boiled eggs
- Fish oil (Omega-3 capsule)
- Black coffee or green tea
Post-training Meal:
- Boiled red meat (beef/lamb)
- White rice or quinoa
- Steamed vegetables
Lunch:
- Grilled chicken breast
- Brown rice
- Fresh salad with olive oil
Evening Snack:
- Protein shake (sometimes with creatine)
- A handful of almonds or walnuts
Dinner:
- Boiled or grilled fish
- Sweet potatoes
- Mixed greens
Before Bed:
- Cottage cheese or yogurt for slow-release protein
This meal structure supports muscle repair, steady energy, and lean growth without excessive fat gain.
Conclusion
Islam Makhachev’s preparation for UFC 322 is a masterclass in athletic discipline. His decision to build muscle mass using scientific nutrition, clean eating, and proven supplements shows how serious he is about conquering the welterweight division.
By focusing on creatine for strength, boiled red meat for natural protein, Omega-3 for recovery, and strict avoidance of soft drinks, Makhachev has built a body engineered for dominance.
His transformation isn’t just about size it’s about functionality, endurance, and the mindset of a champion.
As UFC 322 approaches, fans and analysts are eager to see whether this upgraded version of Islam Makhachev can add another belt to his legacy.
One thing is certain his preparation reflects the meticulous, disciplined approach that defines the Dagestani fighting spirit.
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Ashish Lavania is a chef and works for many 5 and 7-star hotels all over the world, like in Dubai, India, Spain, etc. He completed his education in IHM Delhi. He has 10 to 12 years of experience in the cooking industry. He cooks food with good nutritional value. He loves to spread his knowledge to the world via this website.