Valentina Shevchenko Workout And Diet

MMA Fighter
Born: 1988

Valentina Shevchenko was born in the former Soviet Union. Her mother is a former Muay Thai champion. Shevchenko began training in Taekwondo when she was 5 and added Muay Thai and Vale Tudo when she was 12. Also as a 12-year old, she knocked out a 22-year old opponent, earning her the nickname ‘Bullet.’ Shevchenko has a degree in film directing. In 2007, she moved with her coaches to Peru. In the years 2003-2015, Shevchenko won more than 50 amateur and pro matches. She fights as a flyweight for the UFC and is the current champion. She also competed and won the Peruvian tv dance competition Combate in 2013. Shevchenko is big on competition, including pistol shooting contests. She is slated to appear in Bruised, an upcoming film starring Halle Berry.Shevchenko is an ambassador for the IFMA’s ‘Sports Is Your Gang’ initiative to promote alternatives to a violent lifestyle. She has Peruvian citizenship and speaks Russian, English, and Spanish. She has millions of followers on social media. Shevchenko is 5 feet, 5 inches tall and fights at 125 lbs.

Known For:

Valentina Shevchenko’s Diet

Summary

Shevchenko takes her diet seriously. Her 4-5 daily meals are clean and nutrient-packed, and include the old reliables like oatmeal, egg whites, chicken breast, rice, and plenty of veggies. Her 3 main meals generally contain protein, vegetables, complex carbs, and healthy fats. Her 2 snacks are frequently fruit or vegetables. She still treats herself when she wins a match, and she won’t say no to coffee and cake. She also takes care to stay hydrated with plenty of water.

Estimated Macros

  • Low-Medium Carb 30% 30%
  • Mid-High Protein 30% 30%
  • Low-Medium Carb 30% 30%

Diet Details

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Power Up

Shevchenko often starts her day with classics: oatmeal, egg whites, coffee and juice.

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Square Meals

Shevchenko’s lunch and dinner are similar, frequently chicken breast, salad, other vegetables, and rice.

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Smart Snacking

Shevchenko eats every few hours. Between meals, she’ll often recharge with some fresh or dried fruit.

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Treats Are Okay

Shevchenko eats clean, but she isn’t averse to the occasional treat, and sometimes posts pictures of her indulgences like fancy pastry and coffee.

What to Eat

R

Oatmeal

R

Egg Whites

R

Chicken

R

Fish

R

Rice

R

Salad

R

Vegetables

R

Fruit

R

Coffee

R

Juice

R

Water

What to Avoid

Q

Excessive Sugar

Q

Excess Salt

Q

Empty-calorie Foods

Q

Junk Food

Q

Fast Food

Q

Processed Foods

Q

Artificial Ingredients

Q

Chemicals

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Shevchenko on How to Be at Peak Perfor-mance

‘My focus is my preparation, my good condition, and every time, I go forward and nothing can stop me.’

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Shevchenko on The Importance of Mental Health

‘Fighters can say whatever, but what they are feeling inside, it’s totally different.’

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Shevchenko on Recovering From Leg Surgery

‘I will do everything I should do to make my recovery faster.’

Valentina Shevchenko’s Workout Routine

Weekly Routine

Lifelong Love

Shevchenko has always been a martial artist at heart. She started training when she was 5 and never looked back.

Like Mother, Like Daughter

Shevchenko has been practicing Muay Thai since she was 12. Her mother is a multiple-time champion of the sport and the president of the national Muay Thai association of Krgyzstan.

A Family Affair

Shevchenko’s sister Antonina is also a UFC fighter. They were the first sisters to feature on the same fight card at UFC 255.

Daily Dose

Shevchenko practices 5-6 days a week doing Muay Thai for about an hour before her sparring session. She also practices wrestling and lifts weights.

Stay Flexible

Shevchenko does certain moves every day, including rotating her body in all directions while keeping the top of her head on the mat.

Always Learning

Shevchenko is always working on new techniques, combos, defense moves and attacks to keep herself at the peak of her game.

Exercise Style

Z

A Vaentina Shevchenko Routine

Muay Thai

Shadowboxing

Sparring

Weightlifting

Stretching

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Shevchenko on Her Fighting Style

‘I can do back fists, spinning kicks. I have more options, and I can show the better striking.’

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Shevchenko on The Mental Component of Fighting

‘My coach has taught me since 5 years old, and he stresses not just the quality of training, but the mental part. Technique and the mental game have to mesh.’

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Shevchenko on Being Ready For a Fight

‘Not everything happens as we want…It doesn’t matter. I’m a fighter, and I’m ready to fight every time.’

Valentina Shevchenko’s Supplements

Shevchenko is keeping her supplement routine to herself, so below are options that can benefit anyone following a similar diet routine.

Protein Powder

protein

Protein is always a good choice when you’re looking to build muscle, burn fat, and recover quickly.

Get it here

Pre Workout

preworkout

Many pro athletes swear by a preworkout to help them get the most out of their time at the gym.

Get it here

electrolytes

Electrolytes

Electrolytes like potassium, magnesium and sodium are essential if you’re sweating it up regularly.

Get it here

Fat Burners

fat burner

If you’re looking to cut weight, consider a fat burner, like green tea or apple cider vinegar (ACV).

Get it here

Multivitamin

multivitamin

If your diet isn’t as varied as it could be, adding a multivitamin will fill the gaps.

Get it here

Omega 3 Fish Oil

omega-3s

Also to help with recovery, omega-3s offer anti-inflammatory effects along with brain-boosting powers.

Get it here

Valentina Shevchenko’s Lifestyle

Sweet Dreams

Shevchenko is totally focused on being the best in the world, and goes to bed visualizing being the champ.

Injuries Happen To the Best of Us

Shevchenko managed to avoid major injury for years, but in 2020, she went under the knife to speed recovery from a leg injury. She wanted to let the problem heal naturally, but was told recovery would be slow without surgery.

The Bullet

Shevchenko’s coach gave her moniker after she knocked out a 22-year-old opponent when she was just 12.

The Dank Order

In 2019, Shevchenko was honored with the Dank Order by Kyrgyz’s President Sooronbay Jeenbekov for ‘defending the honor of the country.’

Bring It On

Shevchenko loves to fight and doesn’t like being constrained by numbered events and PPV cards. Her deal with the UFC allows her to fight on more platforms.

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Shevchenko on Her Dreams

‘I go to bed dreaming, thinking that I want to be the best in the octagon and be a champion.’

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Shevchenko on Why She Opted For Surgery

‘I didn’t want to spend an entire year of my life doing nothing.’

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Shevchenko on The Fighting Life

‘I’m doing what I love to do. Martial arts is my everything. It’s my life, my philosophy, how I think, who I am.’

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Shevchenko on Her Desire to Fight

‘I’m a person who wants to compete more often, and as much as I can.’

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Shevchenko on Her Worldview

‘My understanding of the world is all through the prism of martial arts. It’s affected every aspect of my life.’

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Shevchenko on Her Tattoos

I put a lot of meaning into what will go on my skin and be there for all of my years of life.’

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