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Cristiano Ronaldo’s Diet And Workouts for a Sculpted Physique.
Cristiano Ronaldo's diet and workout routine should be your priority if you seek a perfect physique and aim at optimal physical performance. Read on for inspiration.
Cristiano Ronaldo, the renowned Portuguese footballer, is widely admired not only for his exceptional skills but also for his disciplined and meticulously crafted diet. His dietary approach focuses on optimal performance and maintaining peak physical condition. Cristiano Ronaldo's diet centers around lean proteins such as fish and chicken, complemented by whole grains, fruits, and vegetables. He avoids sugary and processed foods while consuming ample amounts of water to stay hydrated. Additionally, Ronaldo incorporates healthy fats into his meals, like avocados and nuts. His commitment to a balanced and nutrient-rich diet contributes significantly to his enduring success as a top athlete in the world of football.
Who Is Cristiano Ronaldo?
- Name: Cristiano Ronaldo dos Santos Aveiro; commonly known as Cristiano Ronaldo
- Weight: Approximately 183 lbs (83kgs)
- Age: 38 years old; born on February 5, 1985
- Birthplace: Funchal, Madeira, Portugal
- Height: Approximately 1.87 meters (6 feet 2 inches)
Cristiano Ronaldo's Health Struggles
Cristiano Ronaldo's superstar status might lead you to believe that he had a smooth journey to success, but the reality is far from it. At the young age of 15, Cristiano faced a potentially career-ending emergency when he was diagnosed with a rare heart condition. Medical experts found that his heart would race even during periods of rest, necessitating urgent surgery. Thankfully, the medical intervention was successful, and it did not hinder his incredible career. In fact, his mother, Dolores Aveiro, believes that the surgery might have even improved his performance. Describing the procedure, she mentioned how they used a laser to cauterize the source of the problem, and Cristiano was back at training within days. His determination and understanding of his own body, coupled with a stroke of good luck, played significant roles in not only surviving this health scare but also in maintaining his illustrious career in football. 
How Does Cristiano Ronaldo Train?
Cristiano Ronaldo's training approach is a testament to his dedication and relentless pursuit of excellence in football. His fitness regimen is thoughtfully designed to enhance his performance, endurance, and overall athleticism. Starting with a comprehensive warm-up, Ronaldo ensures his body is primed for the intense workouts that follow, reducing the risk of injury.
Cardio And Strength Training
At the training facilities, Cristiano Ronaldo's workouts encompass a diverse mix of activities. He combines cardiovascular training, such as swimming, running, and rowing, to improve his aerobic capacity and stamina (1). Weightlifting plays a crucial role in developing and maintaining his muscle mass, with a focus on core and lower body strength, essential for his explosive movements on the field (2). Ronaldo emphasizes the importance of variation in his workouts to keep them engaging and to target different muscle groups effectively.
High-intensity Training
On the football pitch, the training takes on a match-like intensity, simulating real-game situations. High-intensity drills, including sprinting exercises, are incorporated to hone his agility, speed, and reaction times. Ronaldo believes that these drills not only improve his physical capabilities but also enhance his decision-making and awareness during crucial moments in a match.
Staying Active
Interestingly, Ronaldo's commitment to fitness doesn't end with formal training sessions. He advocates staying active and finding opportunities to exercise throughout the day. Whether it's doing a quick abs workout in the morning or before bedtime, or taking the stairs instead of the elevator, Ronaldo firmly believes that incorporating physical activity into everyday routines creates a lasting positive impact on overall fitness (3).
Rinse And Repeat
Moreover, Ronaldo emphasizes the importance of consistency and forming healthy habits. By adhering to a regular training schedule and maintaining a disciplined approach to fitness, he ensures steady progress and continued excellence in his career. Ronaldo's advice to aspiring athletes and fitness enthusiasts is clear: Establish a routine, make exercise a habit, and find ways to stay active wherever and whenever possible.
Cristiano Ronaldo’s Diet Plan For A Complete Day
Cristiano Ronaldo's approach to nutrition is as disciplined as his training regimen. Recognizing the profound impact of a balanced diet on his athletic performance and overall health, Ronaldo takes his dietary choices very seriously. He firmly believes that optimal physical performance can only be achieved by supplying his body with the right fuel, akin to having the best car and using the appropriate gasoline.
Eats Every Three Hours
With the guidance of a personal dietician, a partnership that dates back to his Real Madrid days, Ronaldo has crafted a diet plan that revolves around six small meals a day, spaced approximately every three to four hours. This frequent eating pattern helps maintain steady energy levels, ensuring his body is consistently fueled for peak performance during workouts and matches.
Prioritizes Lean Protein
The foundation of Ronaldo's diet lies in lean proteins, which play a crucial role in muscle repair and development (4). He particularly favors fish, often opting for sea bass, swordfish, and sea bream, which provide him with high-quality proteins and essential omega-3 fatty acids. One of his favorite traditional Portuguese dishes is bacalhau a braz, a delightful combination of cod, thinly sliced potatoes, onions, and scrambled eggs.
Eats Only Whole Grains
In addition to lean proteins, Ronaldo emphasizes the importance of whole-grain carbohydrates to provide sustained energy throughout the day (5). He includes fruits and vegetables rich in vitamins, minerals, and antioxidants to support his immune system and overall well-being.
Here's an overview of Cristiano Ronaldo's diet plan for a complete day:
Breakfast:
- Whole grain cereals or oatmeal
- Low-fat or Greek yogurt
- Fresh fruits, such as berries or bananas
- Fruit juice or water
Snack:
- Tuna or turkey whole-grain sandwich
- Low-fat milk or protein shake
Lunch:
- Grilled chicken or fish
- Brown rice or whole-grain pasta
- Fresh vegetables or salad
- Water or natural fruit juice
Snack:
- Nuts or seeds
- Fresh fruits
Dinner:
- Lean meat or fish (such as steak or salmon)
- Quinoa or sweet potatoes
- Steamed vegetables or green salad
- Water or herbal tea
Rest And Recovery
Cristiano Ronaldo's extraordinary career defies conventional expectations for an attack-minded footballer. While most players reach their prime in their late 20s and see a decline in performance in their early 30s, Ronaldo has shattered records from a young age and continues to excel even at 38. His remarkable longevity and consistent standards can be attributed to several factors, including his unwavering discipline and staunch belief in the importance of recovery (6).
Sleep
When it comes to rest and recovery, Ronaldo is equally meticulous. Recognizing the significance of proper sleep for optimal training results, he prioritizes eight hours of sleep each night. But that's not all; he takes his commitment to rest a step further by incorporating five naps during the day. This emphasis on adequate rest allows his muscles to recover effectively and plays a vital role in his overall fitness and injury recovery, enabling him to stay at the pinnacle of his game.
Cryotherapy chamber
For enhanced recovery and injury prevention, Ronaldo invested in a cutting-edge Cryotherapy chamber, a chamber that exposes him to temperatures as low as minus 200 degrees Celsius. This cold therapy helps to reduce muscle soreness, inflammation, and swelling, further supporting his ability to bounce back quickly from the rigors of football (7).
Speaking of cryotherapy, our contributor Mary Sabat, RDN, LD, and Ace Certified Trainer, says, “Cryotherapy involves exposing the body to extremely cold temperatures, and is often used as a recovery tool for athletes and individuals with muscle injuries. It can help reduce inflammation and alleviate muscle soreness. Cryotherapy mainly provides short-term relief and promotes recovery by constricting blood vessels, which can reduce swelling and muscle damage.”
Theragun
Ronaldo also utilizes innovative tools to aid his recovery process. A Theragun, a handheld percussive therapy device, is part of his arsenal. Our contributor Mary Sabat, says, “Percussive therapy often delivered through devices like massage guns, is thought to be effective in alleviating muscle soreness and promoting muscle recovery by increasing blood flow and reducing muscle tension.”
The Theragun's rapid repetitions and deep tissue massage capabilities help alleviate pain(8). For those on a budget, a foam roller is a more affordable alternative, known for relieving post-workout soreness.
Music
Additionally, Ronaldo's choice of workout music plays a role in keeping him focused and motivated during training. He listens to a versatile playlist featuring artists like Drake, Rihanna, and Anselmo Ralph, which contributes to his drive and intensity during workouts.
While not everyone can replicate Ronaldo's exact routine, incorporating elements of his recovery strategies, such as adequate sleep, percussion therapy, and cold treatments, can support overall fitness and performance goals. Ronaldo's dedication to maintaining peak physical condition continues to inspire athletes worldwide.
Mental Health
However, Ronaldo understands that physical health alone isn't sufficient for overall well-being. He places equal importance on mental strength and emotional well-being. Spending quality time with his partner and his five children plays a significant role in keeping him grounded and content. Ronaldo believes that a relaxed and positive mindset is crucial for peak performance on and off the pitch.
What Is The Workout Routine Of Cristiano Ronaldo?
Cristiano Ronaldo keeps his workout routines dynamic and diverse to avoid stagnation. He alternates between heavy cardio and extensive weight training, ensuring a well-rounded approach to fitness and conditioning.
His training schedule involves approximately 3 hours of daily workouts, five days a week, combining gym and on-pitch sessions. Ronaldo strategically targets different muscles and exercises on specific days, with rest days for recovery, which aids in strength development and injury prevention.
Ronaldo's commitment to physical fitness extends beyond traditional workouts. He follows a Pilates-based exercise routine that focuses on resistance work to strengthen his core muscles. This approach enhances his overall strength, stability, and flexibility, enabling him to perform at the highest level on the football pitch.
Here's a glimpse of Cristiano Ronaldo's 5-day workout program:
Monday (Circuit Training):
- Barbell Squat – 8 reps
- Box Jumps – 10 reps
- Broad Jumps – 8 reps
- Jumping Lunges – 8 reps
- Lateral Bounds – 10 reps
Tuesday: Rest
Wednesday (Circuit Training):
- Burpee Pullup – 10-15 reps
- Bench Dips – 15-20 reps
- Pushups – 20-30 reps
- Medicine Ball Toss – 15-20 reps
- Push Press – 10-15 reps
Thursday:
- Power Cleans – 5 reps for five sets
- Sprints – 8x 200-meter sprints
Friday (Core Exercises):
- One Deadlift – 3 sets/5 reps on each side
- Dumbbell Single Leg Deadlift – 2 sets/10 reps
- Knee Tuck Jumps – 3 sets/10-12 reps
- Overhead Ball Slam – 3 sets/10-12 reps
- Single Leg Barbell Squat – 2 sets/5 reps
- Hanging Leg Raises – 3 sets/10-15 reps
Saturday: Rest
Sunday (Cardio):
- Rope Jumping – 10x with 1 minute of rest between each set
- Resistance Sprinting – 10x 50-meter sprints
By following this comprehensive workout plan, Cristiano Ronaldo ensures his body remains finely tuned, allowing him to excel on the football field and maintain his status as one of the fittest athletes in the world.
What Does Cristiano Ronaldo Avoid Eating?
Cristiano Ronaldo maintains a strict stance against consuming foods that aren’t nutritious. During a press conference before Portugal's Euro 2020 opener against Hungary, Ronaldo made his feelings about Coca-Cola abundantly clear. Expressing his disdain for the soft drink, he passionately replaced two bottles of Coca-Cola, placed there for promotional purposes, with bottles of water, emphasizing his commitment to healthy choices by stating, "Coca-Cola, ugh."
He avoids certain types of foods that may hinder his performance and overall health. Notably, he steers clear of sugary and processed foods, recognizing their adverse effects on energy levels and weight management. High-fat and fried foods are also off his plate, as they can lead to inflammation and affect his cardiovascular health. Ronaldo's commitment to peak physical condition is evident through his avoidance of carbonated beverages, opting for water and healthier beverage choices instead. Additionally, he stays away from foods containing artificial additives and preservatives, prioritizing whole, natural ingredients to fuel his body for maximum performance and recovery. His dedication to making nutritious choices ensures that Ronaldo maintains his exceptional fitness and remains at the top of his game.
Remarkably, Ronaldo has chosen to abstain from alcohol entirely. This decision aligns with his unwavering commitment to a healthy lifestyle and serves as a testament to his determination to achieve greatness.
Cristiano Ronaldo is not only admired for his exceptional skills on the field but also for his dedication to maintaining peak physical condition through a disciplined lifestyle. As an athlete, Cristiano Ronaldo's diet and training regimen has played a significant role in sustaining his success and solidifying his position as one of the greatest football players of all time.
Contributor: Mary Sabat, RDN, LD, Ace Certified Trainer - Body Designs Ltd.
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