Ronda Rousey is a former American professional MMA fighter. She is known for her time in the UFC, where she competed in the bantamweight division. Becoming one of the most dominant female fighters in her weight class, she won the women’s bantamweight championship, and went on to defend it six times.
Ronda was a fierce athlete, often regarded as the pioneer for women in the UFC. She was voted as the best female athlete of all time in a 2015 ESPN fan poll, as well as winning an ESPY. A couple of years after retiring, she was inducted in to the UFC hall of fame in 2018, becoming the first women to do so.
She later on signed for WWE, making her debut at Wrestlemania 34. At the following Wrestlemania, Ronda was a part of a first ever women’s main event, though she did end up losing her title to Becky Lynch. In 2022, she returned at the Women’s Royal Rumble and went on to win, later on picking up another women’s title.
In this article, we look at Ronda Rousey’s diet plan and workout routine, getting an insight on how she improved her performance and prolonged her MMA career.
Ronda Rousey Profile
| Date of Birth | 1 February 1987 |
| Height | 1.70m / 5ft 7″ |
| Body Measurements (Chest/ Waist/ Hips) | 34/ 28/ 33 (inches) |
| Weight | 61kg / 135 lb |
Diet Plan
Ronda Rousey had a pretty disciplined diet plan throughout her career. When preparing for fights, she usually reduced her calorie intake. Depending on her daily physical activity, she typically consumed around 2000-2300 calories per day, having three meals and a couple snacks.
Ronda tried to maintain a diet with high levels of lean protein and some complex carbohydrates, as well as occasionally having healthy fats. Eating the right foods allowed her to train at optimal level and improved her recovery time, preventing fatigue and injuries.
Staying hydrated when carrying out intense physical activity was also a key part of Ronda’s diet. She regularly had protein shakes, which were a quick and convenient way to increase her protein intake. They also helped with weight management, while helping to support her muscle growth and recovery.
Ronda Rousey’s body fat percentage varied throughout her career, but she was usually around 12% when preparing for fights. Having a lower body fat percentage is important for MMA fighters, as it allows for optimal performance.
Being disciplined in her diet was a major factor in a successful career. She tried to avoid processed foods and generally stayed away from junk food during fight preparation. Even when she was away from training camps, Ronda liked to eat healthy, but had more freedom in what she could consume.
| Breakfast | Egg whites with avocado and oatmeal with berries and coffee |
| Snack | Protein shake with sliced fruit |
| Lunch | Grilled chicken with rice and steamed vegetables |
| Snack | Greek yoghurt with nuts and berries |
| Dinner | Grilled salmon with salad |
Breakfast
For breakfast, Ronda usually ate egg whites with avocado and a bowl of oatmeal with berries. Having a morning meal with a good amount of complex carbohydrates and protein provided her with a sustained energy source, allowing her to train efficiently.
She also likes to have coffee in the morning, to wake her up and improve concentration. It allows her to stay focused on her goals for the day.
Snack
After her morning workout, she typically had a snack, which usually included a protein shake with some sliced fruit on the side. This allowed her to improve muscle recovery, with the protein providing amino acids to her muscles, while supporting her overall nutritional needs.
Lunch
Ronda’s lunch included grilled chicken with rice and some steamed vegetables on the side. Being a great source of lean protein, chicken provides multiple benefits. Intense levels of athletic performance also make it important to increase protein intake to prevent injuries, so it was important for Ronda’s diet to be protein rich.
Snack
In the evenings, she liked to have Greek yoghurt with nuts and berries. This snack provided her with a balance of macronutrients, vitamins, minerals, and antioxidants. Greek yogurt is great for its high protein content, with nuts helping to support cardiovascular health as well as providing a source of long-lasting energy.
Dinner
Her dinner generally consisted of some grilled salmon with salad. While being a great source of protein, Salmon is also rich in omega-3 fatty acids, beneficial for heart health, helping reduce the risk of chronic diseases. Salads provide essential vitamins and minerals and are relatively low in calories, which made it easier for Ronda to manage her weight.
Workout Plan
Ronda Rousey’s workout plan was pretty diverse and intense, targeting various aspects of her physical fitness. Her training routine contributed massively to her rise in MMA, being just as important as her diet plan. She trained almost everyday and demanded a lot from herself.
Here’s a breakdown of her typical workout routine:
- Strength and Conditioning Training: Ronda incorporated a combination of endurance and strength exercises to enhance her overall fitness level. This included weightlifting, bodyweight exercises, and high-intensity interval training (HIIT) sessions.
- MMA Training Drills: As an MMA fighter, she dedicated significant time to improve her combat skills. This involved sparring, grappling, and specific drills to enhance her striking and ground game.
- Cardiovascular Training: Ronda engaged in cardio exercises such as running, swimming, and cycling to improve her cardiovascular endurance. She tried doing some form of cardio everyday, to maintain her stamina and better overall health.
- Recovery and Mobility: To prevent injuries and optimise recovery, she included activities like yoga, stretching, and foam rolling in her routine. Doing intense training everyday is not good for the body, doing more harm than good, so it was important for Ronda to understand her limits.
During her career, Ronda faced many opponents that challenged her skills in different ways. Her training routine generally stayed the same, but did vary depending on who she was fighting, to be better prepared.
She focused on specific drills to enhance her speed and power, as well as working on her grappling. Having a workout plan that allowed Ronda to improve areas of weakness was important in keeping her at the top of UFC for longer, competing at the highest level.
Upper Body
- Bench press 3 sets X 8 reps
- Shoulder press 3 sets X 10 reps
- Lateral raises 3 sets X 10 reps
- Cable pull through 3 sets X 10 reps
- Bicep curls 3 sets X 10 reps
- Push ups 3 sets X 20 reps
- Pull ups 3 sets X 10 reps
Abs
- Medicine ball slams 3 sets X 8 reps
- Bicycle crunches 3 sets X 15 reps
- Lying leg raises 3 sets X 15 reps
- Russian twists 3 sets X 15 reps
- Mountain climbers (60 seconds)
- Plank (60 seconds)
Legs
- Barbell Deadlifts 3 sets X 6 reps
- Barbell squats 3 sets X 10 reps
- Jumping squats 3 sets X 10 reps
- Walking lunges 3 sets X 10 reps
- Hip thrust 3 sets X 8 reps
- Leg extension 3 sets X 10 reps
- Hamstring curls 3 sets X 10 reps
Ronda Rousey’s success as an MMA fighter was a result of strictly following her diet and workout plan. Being dedicated to her sport, Ronda loved competing and enjoyed the intense training sessions. Even after retiring, she still maintains her health and works out regularly.
She also has a YouTube channel, where she regularly posts updates on her life, as well as sharing her workout routines and diet plans.
