Why Ilia Topuria Loves To Eat Pasta After Training

Ilia Topuria is not just a UFC superstar; he is now a rare two-division champion, a former featherweight king who currently rules the lightweight division. His confidence level is very high as he predicts fights and the method to win the fight.

His fighting style is built on power, precision, and relentless pressure. To maintain that high-level performance, Ilia follows a disciplined routine in training, recovery, and nutrition.

One of the most surprising things he revealed in a recent podcast with Joe Rogan is that he absolutely loves eating pasta after training.

When Joe Rogan jokingly asked, “So you love pasta?” Ilia immediately replied, “Ohhh, I love it.”
That simple statement raised a question for many fans: Why pasta?

At first glance, pasta seems like a basic comfort food, but for elite athletes like Ilia Topuria, it is much more than that.

Pasta plays a strategic role in his nutrition plan, especially after intense training sessions where he needs to restore energy, repair muscles, and prepare for another round of high-pressure drills.

This article explains exactly why Ilia Topuria chooses pasta, how carbs help him fight better, and what technical benefits pasta provides for a UFC champion’s body.

Also read- How Islam Makhachev Gained Muscle Mass For UFC 322

Ilia Topuria’s Training Is Extremely Intense — His Body Needs Fuel

To understand why pasta is a crucial part of Ilia’s diet, you must understand the kind of training he goes through.

As a two-division champion, he prepares for five-round wars and constant grappling scrambles. This requires:

• explosive energy
• fast recovery
• strong muscular endurance
• stable blood sugar levels
• optimal brain function for reactions and timing

During training, his body burns through glycogen, which is the stored form of carbohydrates in muscles. The harder he trains, the faster glycogen drops.

If glycogen levels fall too low:

• power decreases
• timing slows
• reflexes weaken
• risk of injury increases
• muscle breakdown accelerates

This is why elite fighters cannot rely only on protein or fat after training. They need carbohydrates, especially fast-digesting ones, to quickly refill those glycogen stores.

And this is exactly what pasta provides.

Why Pasta? The Technical Benefits for a Fighter Like Ilia Topuria

Pasta is not a random choice. It offers several technical nutrition benefits that perfectly match the needs of a UFC champion.

Let’s break down the reasons.

Pasta Restores Glycogen Fast — This Is Crucial for Combat Athletes

During intense workouts, Ilia’s body uses stored carbohydrates (glycogen) as the main energy source.

According to sports nutrition principles used by leading athletic institutes, muscle glycogen must be refilled within the first 60–90 minutes after a workout.

Pasta is rich in complex carbohydrates, which:

• digest steadily
• refill glycogen efficiently
• prevent sudden spikes or crashes in blood sugar

This helps Ilia recover faster and prepare for the next session, whether it’s sparring, wrestling, grappling, or cardio conditioning.

Pasta Supports Consistent Energy Levels

Fighters need stable energy, not sudden peaks and crashes. This is why simple sugary foods are not ideal—even if they contain carbs.

Pasta has a moderate glycemic index, meaning:

• Energy is released at a steady pace
• muscles receive gradual fuel
• endurance stays strong
• mental focus remains stable

This is extremely important in the days leading up to a fight, where maintaining stable blood glucose helps a fighter avoid fatigue during long training rounds.

Pasta Helps Prevent Muscle Breakdown After Training

After workouts, fighters experience muscle stress and micro-tears. If the body lacks carbohydrates, it may start breaking down muscle proteins to make energy.

This is something a fighter like Ilia cannot afford.

By eating pasta:

• His body receives immediate carbs
• protein is spared from being burned
• muscles get the chance to repair and grow stronger

This is known as the protein-sparing effect, and it is one of the most important reasons why athletes combine carbs with protein after training.

Pasta Works Perfectly With Protein Ingredients

Ilia often eats pasta with:

• chicken
• beef
• salmon
• eggs
• cheese
• or other high-protein foods

This combination creates the ideal post-training meal for:

• rebuilding muscle
• restoring energy
• reducing inflammation
• promoting faster recovery
• maintaining strength

Sports science shows that the carb + protein combination improves muscle recovery more than protein alone.

Pasta Is Easy on the Stomach After Intense Training

Fighters often feel exhausted after hard sessions. Many foods can feel too heavy or cause discomfort. Pasta, on the other hand:

• digests easily
• doesn’t cause bloating
• provides clean energy
• keeps the stomach calm

For fighters who train multiple times a day, easy digestion is extremely important.

Pasta Helps Maintain Healthy Body Weight

Ilia fights between 145–155 lbs, which requires careful weight management. Pasta helps because:

• It provides high energy without excessive fats
• Portion sizes are easy to control
• It keeps him full and satisfied
• It prevents overeating later at night

When cutting weight, fighters often need energy-dense foods that are still clean and predictable. Pasta fits this requirement perfectly.

Carbohydrates Improve Brain Function — Crucial for Timing and Reaction Speed

This is a lesser-known advantage.
Carbs directly impact:

• decision-making
• coordination
• reaction time
• punch accuracy
• movement timing

The brain runs primarily on glucose. If a fighter is carb-depleted, reaction time drops dramatically. In a sport where milliseconds matter, Ilia cannot afford that.

Carbs from pasta ensure his brain is functioning at peak capacity during drills and sparring.

What Ilia Topuria Said on Joe Rogan’s Podcast

During the conversation, Joe Rogan asked him about his diet and recovery meals. When carbs came up, Ilia didn’t hesitate, he said he loves pasta because it gives him the energy he needs after pushing his body to its limits.

His response shows two things:

1. He understands nutrition deeply
2. He listens to his body’s needs as an athlete

It is not about “indulging.” It is about fuel, performance, and smart recovery.

How Pasta Helps Ilia During Fight Camp

Fight camps are extremely demanding. Top fighters often train:

• 2–3 times a day
• 6 days a week
• with high sparring intensity
• with a strong focus on conditioning

During camp, pasta helps Ilia Topuria in several ways:

Rapid energy replacement after sparring

Sparring uses both aerobic and anaerobic systems, draining glycogen quickly.

Better endurance in conditioning

Carb-loaded muscles sustain longer cardio sessions.

Improved power during pad work

Explosive movements rely heavily on fast-restored glycogen.

Mental sharpness during game-planning sessions

Carbs keep his reactions fast and mind focused.

Less soreness the next day

Better recovery means fewer aches and quicker readiness for the next session.

Why Pasta Is Even More Important Before a Fight

Before fight night, fighters engage in controlled carbohydrate loading to ensure they enter the octagon with maximum energy.

Pasta is a common go-to for many UFC fighters because:

• It’s predictable
• It restores energy fully
• It doesn’t upset the stomach
• It provides stable energy for hours
• It pairs well with lean proteins

Many sports nutritionists use pasta for pre-fight meals because it builds up glycogen reserves that last through all rounds.

Pasta Helps Ilia Control His Weight and Still Stay Strong

Even though Ilia fights at lightweight, he must maintain muscle mass, speed, and power throughout the camp. Carbs help him:

• avoid muscle loss
• stay explosive
• maintain healthy testosterone levels
• have a stable mood and energy

Cutting carbs too hard can damage performance. Pasta allows Ilia to stay in top shape physically and mentally.

The Psychology of Comfort Food Also Plays a Role

Even elite fighters are human. After a brutal training session, the body craves something satisfying. Pasta is comforting, warm, and enjoyable. Eating it:

• reduces stress
• helps the mind relax
• supports better sleep
• lowers cortisol levels

A calmer fighter recovers better and trains harder the next day.

The Science Behind Carb Intake for Fighters

Sports nutrition research universally supports post-training carb intake for combat athletes. Key scientific benefits include:

Faster glycogen recovery

Athletes can train multiple times a day without fatigue.

Improved muscle protein synthesis

Carbs trigger insulin, which helps amino acids enter muscles more effectively.

Controlled inflammation

Carbs reduce stress hormones that break down muscle.

Better hydration

Glycogen holds water in muscles, keeping them hydrated and functional.

Balanced hormones

Carb intake helps regulate cortisol and testosterone.

All these scientific principles apply directly to Ilia Topuria’s diet.

How Ilia Typically Combines Pasta for Maximum Benefit

Although he didn’t share every detail, fighters usually pair pasta with:

• chicken breast – lean protein and low fat
• salmon – omega-3 for anti-inflammation
• lean beef – iron and B12 for stamina
• eggs – complete protein
• vegetables – vitamins and minerals for recovery
• olive oil – healthy fats for absorption

This combination gives him:

• carbs for energy
• protein for muscle repair
• micronutrients for recovery
• Fats for hormone balance

A perfect post-training recovery meal.

Why This Meal Helps Him Fight Better

Let’s connect the science to what we see inside the octagon.

Better footwork and movement

Stable carbs keep his legs fresh.

Explosive power

Glycogen fuels fast-twitch muscle fibers.

Stronger grappling

Wrestling requires constant bursts of power, fueled by carbohydrates.

Sharper striking accuracy

A fueled brain reacts faster to openings.

High pace for all five rounds

Carb-loaded muscles delay fatigue.

Faster recovery between rounds

Energy reserves refill quickly with proper carb intake.

What Fans Can Learn From Ilia Topuria’s Diet

Even if you’re not a fighter, you can apply his approach:

• Eat carbs after intense workouts
• Combine carbs with protein
• Use clean sources like pasta, rice, or potatoes
• Focus on recovery, not just calories
• Listen to your body’s energy needs

Carbs are not the enemy; improper diet habits are.

Final Thoughts: Pasta Fuels the Champion in Ilia Topuria

Ilia Topuria’s love for pasta isn’t just a personal preference—it is a smart strategy built on sports science and years of experience.

As a two-division UFC champion who pushes his body to the limit, he needs fast, clean, and effective energy. Pasta gives him exactly that.

It restores his glycogen, protects his muscles, sharpens his brain, stabilizes his energy, and supports his grueling training schedule.

Combined with proteins, it becomes one of the most effective recovery meals for combat athletes.

So when Ilia says, “Ohhh, I love pasta,” he isn’t just talking about taste. He’s talking about fueling a champion’s engine.

Pasta isn’t just food for Ilia Topuria. It’s part of the formula that helps him dominate inside the octagon.