What is Ryan Garcia's diet? An Inside Look at the Boxer's Nutrition

December 6, 2025 •

3 min read

Ryan Garcia once revealed on YouTube that during training camp, he often practices intermittent fasting, eating only two specific meals a day after 2 p.m. This disciplined eating is a key part of understanding what is Ryan Garcia's diet, prioritizing clean, nutrient-dense foods to fuel his intense training and manage weight.

Quick Summary

Ryan Garcia's diet during training camp revolves around strict intermittent fasting and meals rich in lean protein, healthy fats, and complex carbohydrates. A personal chef tailors his meals to support weight management and optimal performance, focusing on whole, unprocessed foods.

Key Points

Intermittent Fasting: Ryan Garcia practices intermittent fasting during training camp, typically not eating until at least 2 p.m..
Chef-Prepared Meals: His diet is managed by a personal chef, Manny Duran, who prepares his specific, nutrient-rich meals.
Lean Protein Focus: The meals are rich in lean proteins like fish, grilled chicken, and ground turkey to support muscle growth and repair.
Hydration is Crucial: Garcia consumes a significant amount of water to maintain performance, energy, and optimal recovery.
Minimal Snacks: Any snacks are typically sugar-free and planned, such as hard-boiled eggs or rice cakes.
Discipline Over Indulgence: During training, Garcia eliminates cheat meals to maintain strict weight control and discipline.
Intuitive Eating: He also listens to his body, sometimes adjusting his food intake based on his hunger and energy levels.

The Foundation: Intermittent Fasting and Timing

Central to Ryan Garcia's nutritional strategy, especially during training camp, is intermittent fasting (IF). Garcia has publicly stated that he doesn't eat anything until at least 2 p.m. while preparing for a fight. This compressed eating window is designed to help his body efficiently burn fat and maintain a lean physique. His daily intake typically consists of just two main meals within this limited time frame. This disciplined timing, rather than constant grazing, helps control his calorie intake and allows his body to focus on recovery and repair, not digestion, during key training hours.

Typical Meals and Macronutrients

Garcia's meals are carefully prepared by his personal chef, Manny Duran, who focuses on lean, clean, and whole foods. A typical day's menu showcases a balanced mix of high-quality protein, complex carbohydrates, and healthy fats.

A Glimpse into Garcia's Plate

Breakfast (Post-fast): After breaking his fast, Garcia might have avocado toast on whole-grain bread, topped with turkey breast, cheese, and a fried egg. This meal provides a solid combination of protein, healthy fats, and sustained energy.
Lunch: For his second meal, the emphasis is often on lean protein. Chef Duran has prepared ground turkey served on lettuce wraps with fresh salsa and guacamole. Other protein sources like fish (swordfish, salmon, halibut) and grilled chicken are also staples.
Snacks: Any snacks are kept minimal and sugar-free. A couple of hard-boiled eggs might be consumed pre-workout for a quick protein boost. Occasionally, a rice cake with almond butter and strawberries offers a controlled, balanced option.

Weight Management and the Role of Discipline

As a professional lightweight boxer, weight management is critical for Garcia. His diet is precisely calibrated to ensure he makes weight while still having the energy and strength to perform. Garcia has noted the importance of discipline and avoiding 'cheat meals' during his training camps.

Key nutritional components for weight management:

Calorie Control: His intermittent fasting schedule and meal composition naturally restrict overall calorie intake, creating the deficit needed for weight loss without compromising muscle mass.
High Protein Intake: Lean proteins are prioritized for building and repairing muscle tissue, which is essential for performance and keeping his metabolism high.
Low Sodium: By focusing on fresh, home-cooked meals, sodium intake is naturally lower, helping to prevent bloating and water retention.

Hydration and Supplemental Support

Proper hydration is non-negotiable for an elite athlete like Garcia. Consuming ample water throughout the day helps regulate body temperature, lubricate joints, and transport nutrients to muscles, all of which are vital for training intensity and recovery. His routine also includes a probiotic drink, like Yakult, in the morning to support digestive health.

Training Camp Diet vs. Off-Season Diet


Aspect	Training Camp Diet	Off-Season Diet
Eating Pattern	Strict intermittent fasting, often 2 meals a day after 2 p.m.	Less strict, more flexible eating windows, potentially more meals throughout the day.
Discipline	High discipline, minimal to no cheat meals	More relaxed, may include post-fight celebrations with favorite foods like Whataburger.
Calorie Intake	Carefully controlled for weight cutting and performance	Likely higher to support recovery and maintain a heavier 'walk-around' weight.
Food Focus	Clean, nutrient-dense whole foods (lean protein, veggies, complex carbs)	Still healthy, but allows for more variety and occasional indulgence.

The Importance of Listening to Your Body

Despite the strict rules, Garcia emphasizes the importance of listening to his body. This is a crucial element of an elite athlete's diet. He has stated, "I kind of listen to my body more... Sometimes I won't eat at all... But I always do a coffee". This intuitive approach allows for flexibility based on his energy levels and how he feels, preventing burnout and potential harm from rigid, non-responsive dieting.

Conclusion

In summary, Ryan Garcia's diet is a highly structured, performance-oriented regimen. It combines the strategic timing of intermittent fasting with a heavy emphasis on clean, lean proteins, balanced carbohydrates, and healthy fats. Driven by the need for strict weight management during training camp, his eating plan is meticulously crafted by a personal chef. While he allows for more leniency during the off-season, his core principles of discipline, hydration, and listening to his body remain constant. For a deeper dive into his training philosophy, you can read more at Men's Health.

Frequently Asked Questions

Yes, Ryan Garcia follows a highly disciplined, calorie-controlled diet, particularly during training camp, which includes intermittent fasting and meals prepared by a personal chef.

Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. Garcia has stated he follows it during training camp, often not eating until 2 p.m. and consuming his two main meals within a compressed window.

Garcia eats clean, whole foods rich in lean protein and complex carbohydrates. Examples include avocado toast with turkey, ground turkey lettuce wraps, grilled fish, chicken, and vegetables.

Due to his practice of intermittent fasting during training camp, Garcia typically breaks his fast in the mid-afternoon. A typical first meal is often avocado toast with eggs and turkey.

For his intense training camps, Ryan Garcia's meals are prepared by his personal chef, Manny Duran, who ensures his nutrition is perfectly tailored for his needs.

Garcia controls his weight through a strict combination of diet, including intermittent fasting and calorie control, and rigorous training. His diet focuses on lean protein and low sodium to manage weight effectively.

During training camp, Garcia emphasizes discipline and eliminates most cheat meals. He has been known to celebrate post-fight with foods like a Whataburger.

Ryan Garcia consumes plenty of water to stay hydrated, especially during and around training sessions, as proper hydration is essential for performance and energy.