Anderson Silva Workout and Diet

Comedian, Martial Artist, and Commentator
Born: 1975

Anderson ‘The Spider’ Silva is originally from Brazil. He grew up in extreme poverty and mostly lived with his aunt and uncle. Silva began training in jiu-jitsu as a child. As a teen, he added Muay Thai, Tae kwon do and Capoeira to his repertoire. Silva’s professional debut came in 1997. In 2002, he fought his first match in Pride and soon after in Cage Rage. Silva’s UFC career began in 2006 and holds the UFC record of longest title reign (2,457 days). Silva was named the 2008 Fighter of the Year in Sports Illustrated and has been called the greatest MMA fighter in history. Silva has endorsement deals with several companies including 9INE; the football club Corinthians; and Burger King. He also had a deal with Nike before the corporation removed itself from the UFC. Silva has appeared in tv and on film, including in Ultimate Beastmaster and The Invincible Dragon. Silva is married and has 5 children. He became a US citizen in 2019. He has millions of followers on social media. Silva is 6 feet, 2 inches tall and weighs about 185 lbs.

Known For:

Anderson Silva’s Diet

Summary

Well into his 40s, Silva is still going strong, and he eats to keep it that way. He says his diet hasn’t changed too much over the years and tends to cycle his macros, going heavy on protein for a couple of days, then switching to carbs, then eating lightly for a few days. After he makes his cutting weight for a fight, he’ll fill up on protein and carbs, as well as vitamins C and D. He prefers to eat his carbs and protein in separate meals. The biggest change he has made as he’s gotten older is giving up sugar completely. He also watches his salt intake. And most of all, he makes sure to drink plenty of water so that his body is well-hydrated. Silva works with a nutritionist and a whole team of doctors but says cutting out the sugar and salt were the most important steps.

Estimated Macros

  • Low Fat 20% 20%
  • Medium Carb 35% 35%
  • Medium-High Protein 60% 60%

Diet Details

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Power Up

Silva usually starts his day with a healthy dose of protein: 4 eggs, some chicken and a protein shake. He eats this before his first workout.

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Solid Recovery

Silva also has a recovery shake, along with some more chicken and maybe a salad after his first gym session.

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Segregated Macros

Silva has long had the habit of eating his protein separate from his carbs.

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Consistency Is Key

Silva says what matters most is eating healthy foods on a regular basis.

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The Importance of Hydration

Silva says that he really watches his water intake now that he’s older. His doctors have told him it doesn’t matter what you eat if you aren’t properly hydrated because your body won’t absorb it.

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Downhome Treats

While Silva tries not to go overboard with the celebrating, he will indulge in some Brazilian barbecue following a fight. He also admits to a long-standing love of Big Macs.

What to Eat

R

Eggs

R

Chicken

R

Salad

R

Vegetables

R

Oatmeal

R

Whole Grains

R

Protein Shakes

R

Water

What to Avoid

Q

Salt

Q

Sugar

Q

Alcohol

Q

Processed Carbs

Q

Fried Foods

Q

Artificial Additives

Q

Junk Food

Q

Chemicals

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Silva on His Diet

‘What I’ve really made an effort to get better at is a diet that’s well-balanced.’

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Silva on What He Eats

‘I don’t eat sugar. I cut bad carbs, salt, and alcohol, and I try to drink more water.’

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Silva on the Importance of Water

‘My doctors say it helps my body absorb the nutrients, that if I don’t stay hydrated, it won’t matter what I eat.’

Anderson Silva’s Workout Routine

Weekly Routine

Never Slack Off

Decades into his career, Silva hits the gym as hard as ever. He works out twice a day, every day.

Pro Workouts

Silva works with trainer Rogerio Camoes who has a black belt in judo and a brown belt in jiu-jitsu.

Channel Your Inner Superhero

Silva gets pumped for his workouts by playing soundtracks to movies and video games. His favorite is Spider-Man, but he loves all superheroes.

Double Daily Dose

Silva has a morning session and an evening session. He does weight training for 2 hours at a clip at least 4 times a week, along with a couple of days of boxing, and jiu-jitsu on Fridays.

Dodge Ball

One of Silva’s routines includes dodging a tennis ball or two that a friend throws at a wall.

Learn to Walk

Silva says an often-neglected fighting skill is how to walk backwards, and that it can make all the difference in a match.

Exercise Style

Z

A Anderson Silva Routine

Strike training: Daily

Sparring: 3 days/week

Jiujitsu: 1 day/week

Weight training: 2hrs/4+ days/week, including 30 min circuit training.

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Silva on Sparring

‘I still spar 3 times a week. I’m a better fighter for doing it, and still feel good about it.’

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Silva on Why He Spars Regularly

‘It helps my body stay familiar with the movement of fighting.’

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Silva on His Fighting Focus

‘The most important thing for me to focus on is timing rather than power or speed.’

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Silva on Dodgeball Training

‘I don’t last very long with two.’

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Silva on His Future in Fighting

‘I’m just training hard and waiting for my next big challenge inside of the cage.’

Anderson Silva’s Supplements

While Silva has mentioned a few of his supplement choices, he’s keeping silent about the rest. Below are supplements Silva takes as well as others that could benefit anyone on a similar diet.

Protein Powder

Protein

Silva will have a protein shake several times a day. The body needs protein to grow muscle and repair it. Protein is also useful for curbing cravings and feeling satisfied.

Get it here

Vitamin C

Vitamin C

Silva takes in extra vitamin C before a match to increase his energy levels following a weight cut. Vitamin C also boosts immunity.

Get it here

Vitamin D

Vitamin D

Silva also loads up on vitamin D to help his body recover from cutting weight pre-match.

Get it here

Fat Burner

fat burner

If you’re looking to cut weight, a fat burner can help.

Get it here

Pre Workout

pre workout

If you plan on hitting the gym as hard as Silva does, a pre workout is a smart choice because they boost energy and promote muscle growth.

Get it here

post workout

post workout

Silva often eats a full meal after working out, but that isn’t an option for you, a more convenient post workout shake helps with recovery and replenishs glycogen stores.

Get it here

probiotics

probiotics

To improve nutrient absorption, be sure to drink your water like Silva and also consider adding probiotics.

Get it here

Omega 3 Fish Oil

fish oil

Another supplement to consider is fish oil which is full of anti-inflammatory omega-3s.

Get it here

Anderson Silva’s Lifestyle

A-Lister Friend

Silva is friends with Brazilian soccer superstar Ronaldo, and he scored a marketing deal with 9INE, a company Ronaldo co-owns.


Double Drama

In 2017, Silva tested positive for an illegal diuretic and methyltestosterone, which could have led to a 4-year ban from the sport, effectively ending his career. But the USADA reversed their decision, saying a legal supplement had been contaminated (rather than intentional steroid use) and reduced his ban to 1 year.

Personal Heroes

Silva lists Spider-Man, Muhammad Ali, Bruce Lee and his mother as the biggest inspirations in his life.

Lesson Learned

Following the doping sanction, Silva changed everything about his supplementing regimen. The tainted supplement came from a Brazilian compounding pharmacy. Compounding pharmacies prepare their medications on-site, and often contain substances not listed on the label.

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Silva on Champions

‘A champion is defined by the adversity he overcomes.’

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Silva on his Accomplishments

‘I’m not the best, but I am capable of achieving the impossible.’

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Silva’s Advice on Making Comparisons

‘I think you should try…not to try to be better than everyone around you, but try to be better than yourself every day.’

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Silva on his Dropped Drug Charges

‘From the moment I heard the news about failing the test, I tried to cooperate with USADA.’

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Silva on the Upshot of His Near-Ban From The UFC

‘I changed all my doctors, I changed my team, my nutrition. Everything has been changed.’

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Silva on Defeat

‘No one can know what happiness is if you have not gone through disappointment.’

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