The Nick Diaz Influence
Nate Diaz’s dietary transformation did not happen in a vacuum. It was heavily influenced by his older brother and fellow MMA fighter, Nick Diaz. The Diaz brothers are known for their intense training regimens, which include grueling triathlon sessions, and Nick had already experimented with a plant-based diet to manage his weight and improve performance. According to Nate, when he was struggling with weight cuts and feeling exhausted, Nick told him to "quit eating meat and cheese" to help shed the pounds. Nate followed the advice and quickly noticed a positive change in his body composition and energy levels, proving his brother's theory correct.
A Feeling-First Approach
Unlike many who transition to veganism for purely ethical reasons, Nate’s primary motivation was his own physical well-being. He describes his approach as doing "everything by feel". While he once enjoyed meat, including burritos, he observed a clear distinction in how his body responded to different foods. When he initially cut out meat and dairy during fight camps, he felt great. However, after fights, he would revert to his old eating habits and quickly feel the negative consequences, including a "jacked up stomach" that left him feeling sluggish and unable to train effectively. This recurring negative experience taught him a powerful lesson: his body simply performed better without animal products.
Plant-Powering Peak Performance
Nate Diaz’s dietary change is inextricably linked with some of his career-defining moments. His legendary upset victory over Conor McGregor at UFC 196, taken on just 11 days' notice, became a testament to his incredible conditioning. He credited his plant-based diet for his ability to maintain such a high level of fitness year-round, famously tweeting after the fight that McGregor "got his ass kicked by a vegan". This victory subverted the long-held misconception in combat sports that athletes require large amounts of meat to build muscle and sustain elite performance.
More Energy and Faster Recovery
One of the most significant benefits Diaz reports is improved recovery and more consistent energy. The plant-based diet, rich in nutrient-dense whole foods, reduces the intake of processed foods and unhealthy fats, which can cause inflammation. This allows his body to heal faster from the immense physical toll of training. Fighters often experience delayed onset muscle soreness (DOMS), but many plant-based athletes report reduced soreness and quicker bounce-back time, enabling more frequent and intense training sessions. Nate’s focus on a raw diet during fight camps further maximizes nutrient absorption and energy production.
The Diaz Brothers' Endurance
The Diaz brothers are legendary for their incredible cardio, a trait that sets them apart in the high-stakes world of MMA. Both frequently compete in triathlons, a discipline that demands exceptional endurance. Their plant-based diet, high in complex carbohydrates and healthy fats from sources like nuts and seeds, provides the sustained energy needed for such intense aerobic activity. Their success challenges the notion that meat is essential for athletic stamina, proving that a plant-based fuel source can provide the horsepower needed for elite competition.
The Nuance of "Vegan": Is Nate 100%?
While Nate Diaz is widely recognized as a vegan fighter, he has clarified that his diet is not 100% rigid. He occasionally consumes eggs and fish, particularly when he is not in an active fight camp. His philosophy, as he has explained, is about finding what works best for his body and being consistent with it for the long term. This means he avoids land animals and dairy due to the negative physical effects he experienced, but he doesn't adhere to a dogmatic vegan label, preferring a flexible, health-focused approach.
A Look at the Diet
The foundation of Nate's diet consists of whole, unprocessed plant foods. Here are some of the staples of a diet like his:
- Legumes: Beans, lentils, and peas are packed with protein and fiber.
- Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds provide healthy fats and essential nutrients.
- Soy Products: Tofu and tempeh offer versatile, complete protein sources.
- Whole Grains: Quinoa and rolled oats provide complex carbohydrates for sustained energy.
- Fresh Fruits and Vegetables: A raw-heavy diet, especially during training, ensures maximum vitamin and mineral intake.
Comparing the Diets
| Feature | Old Meat-Based Diet | Current Plant-Based Diet |
|---|---|---|
| Energy Levels | Often felt exhausted and sluggish. | Consistently high energy, vital for multi-session training days. |
| Digestion | Experienced stomach issues, especially after reintroducing meat. | Improved digestion due to higher fiber intake and less inflammation. |
| Weight Management | Struggled with weight cutting and regaining weight off-season. | Easier weight maintenance and cutting due to less calorie-dense foods. |
| Recovery | Slower recovery, with more intense muscle soreness. | Faster recovery time, enabling more consistent, hard training. |
Conclusion
Ultimately, the reason why Nate Diaz is a vegan (or at least, follows a predominantly plant-based diet) is simple and pragmatic: it works for him. His journey from a meat-loving fighter to a plant-based athlete was a process of listening to his body and making consistent, long-term changes that benefited his performance. The Diaz brothers' success serves as a powerful testament that elite athleticism and a plant-centric lifestyle are not mutually exclusive, but can, in fact, go hand-in-hand. For Nate, it was a choice driven by feel, health, and a commitment to being 'always ready for war'. Read more about vegan athletes in Men's Journal.
