What UFC Heavyweight Champion Tom Aspinall Eats in a Day
UFC Heavyweight Champion Tom Aspinall fuels his days with precision, adjusting his meals based on training intensity and recovery needs. On lighter days outside of fight camp, his routine looks different but it still packs serious nutrition.
Here’s exactly what he eats on a light day to stay in shape and ready to train twice.
Morning (before food)
- 2 pints of water
- 1 coffee
He starts his morning with hydration and a coffee before his first meal of the day.
First Meal (about 2 hours before training)
Super Smoothie and supplements
- 40g frozen berries
- 70g oats
- 1 tbsp peanut butter
- 2 scoops whey protein
- 1 scoop creatine
- Vitamin C
- Dandelion root extract
After his coffee, Tom waits about two hours before having his first meal to fuel his morning training session.
Macros:
Calories: ~700
Protein: 55g
Carbs: 70g
Fat: 18g
Pre-Training Hydration
2 bottles of Lucozade Sport Energy Drink (on the way to training and during).
Hydration plays a big part in his morning routine. Tom sips on Lucozade Sport before and during training to stay fueled and maintain energy levels.
Calories: ~260
Carbs: ~64g
Second Meal (Post-Training)
Post-Workout Smoothie + Banana
- 2 scoops whey protein
- 1 banana
Right after training, Tom focuses on recovery and muscle repair with a quick shake and a banana to replenish glycogen.
Macros:
Calories: ~330
Protein: 45g
Carbs: 25g
Fat: 4g
Third Meal (Midday)
- 2 slices bread
- 1 tbsp butter
- ½ pepper
- 4 eggs
- 300g yogurt
- 1 tbsp honey
After his post-training shake, Tom eats a more substantial meal focused on whole foods. This meal gives him steady energy for the rest of the day and is usually followed by a short nap to aid recovery.
Macros:
Calories: ~820
Protein: 55g
Carbs: 60g
Fat: 35g
Fourth Meal (Pre-Training)
- Small mixed salad
- 200g white rice
- 150g chicken
- 1 coffee
- 1 glass fruit juice
Before his second training session, Tom eats a lighter but balanced meal that provides enough energy without feeling heavy. He also drinks a coffee and a glass of fruit juice for an extra energy boost before heading into training.
Macros:
Calories: ~700
Protein: 50g
Carbs: 85g
Fat: 10g
Fifth Meal (Post-Training)
- 200g ground beef
- 2 eggs
- 200g sweet potato
After his second session of the day, Tom’s post-workout meal focuses on recovery and muscle repair. The combination of beef, eggs, and sweet potato provides protein, complex carbs, and healthy fats.
Macros:
Calories: ~820
Protein: 65g
Carbs: 40g
Fat: 40g
Sixth Meal (Evening Shake)
- Mixed berries
- 1 scoop creatine
- 1½ scoops whey protein
Before bed, Tom finishes the day with a light shake that supports overnight recovery and muscle maintenance.
Macros:
Calories: ~250
Protein: 35g
Carbs: 15g
Fat: 3g
Daily Total
Calories: ~3,880
Protein: ~305g
Carbs: ~365g
Fat: ~110g
