Champion Fuel: Inside Tom Aspinall’s Heavyweight 3,500 Calorie High-Intensity UFC Diet
To become a heavyweight champion in the UFC, like interim champ Tom Aspinall, requires a carefully crafted diet that supports intense training and recovery. Tom recently shared his daily food intake, giving us a glimpse into what fuels his athletic performance.
UFC Heavyweight Tom Aspinall Eats 3,500 Calories Per Day
Here’s a breakdown of his typical day: Tom Aspinall starts his day early with a Super Shake. This convenient breakfast includes 40g of berries, 70g of oats (which can vary depending on training intensity), peanut butter for good fats, two scoops of protein, and one scoop of creatine. He also takes vitamin C and dandelion root supplements to support his immune system. Before heading out, he enjoys a cup of coffee, which he always has first thing in the morning.
After a training session, Tom refuels with intra-workout carbs, including a banana and Lucas A, a type of intra-workout drink. For lunch, he keeps it simple with bread, four eggs, and 300g of yoghurt topped with Manuka Honey. This meal provides a mix of carbs, protein, and healthy fats.
In the evening, before his second training session, Tom Aspinall consumes a pre-training meal consisting of 200g of white rice and 150g of chicken. This meal is designed to provide energy and protein for his upcoming workout. After his evening training, Tom has a post-training meal that includes 200g of lean mince, two eggs, and 200g of sweet potato. This meal is balanced with carbs, protein, and fats to aid in recovery.
Finally, before bed, Tom Aspinall prepares a protein shake with frozen summer fruits and 1.5 scoops of protein powder, which provides about 30-40g of protein. This helps in muscle recovery overnight, especially since he has another intense training day ahead. This is roughly 3,500 calories daily.
“I’m not a nutritionist, I just follow what I’m told. I’ve got a bit of Bro Science there, but when it comes to actual knowing stuff, ask a nutritionist, do not ask me. But everyone knows what it takes to fuel myself over the years—things have been tweaked. I work with a couple of guys who helped me, Dr. Sean and my friend Milos SV. They’ve helped me out with nutrition a little bit, so I’ve just got like a nutrition plan that I follow very slightly, depending on the intensity of the training.”
Tom emphasizes that his diet is tailored to his training intensity and is guided by advice from nutritionists. He typically consumes between four to six eggs daily, depending on how intense his training sessions are. This structured diet is crucial for maintaining his performance as a heavyweight fighter in the UFC.
