There is nothing accidental behind Cristiano Ronaldo's football longevity and it has been discussed more than once. The daily routine of the 40-year-old Portuguese legend is a true example of discipline and precision, reports sportal.bg.
His diet is based on six carefully planned meals, with a focus on lean proteins, fresh vegetables and whole grains, and he consumes a total of about 3,200 calories a day to maintain his intense training.
His workouts are a combination of strength training, cardio and specific football exercises, which often last three to four hours a day, five days a week. Outside of the gym, Ronaldo pays special attention to recovery, using methods such as cryotherapy and structured rest.
Cristiano Ronaldo is not a fan of sugary sodas, especially the most popular of them. And since June 14, 2021, Coca-Cola has also been a fan of the Portuguese football star. On that day, Ronaldo gave a press conference before Portugal's match against Hungary at the European Championship. When he sat in front of the microphones, he noticed two bottles of the popular drink placed in front of him by the tournament sponsor. Visibly irritated, he moved them as far away from him as possible, picked up his water bottle and shouted: "Drink water!"
This short scene amused viewers around the world and quickly went "viral" on social networks. However, the famous beverage manufacturer did not find it particularly funny – especially after seeing the company's shares fall by 40% the next day. According to the American giant, Ronaldo's behavior cost them four billion dollars.
However, Ronaldo showed no concern, convinced that hard work and a healthy lifestyle are the main reasons for his long-term success and status as one of the best football players in the world. He demonstrated that he is in good shape even at the age of 39 at Euro 2024 in Germany.
Body maintenance
When it comes to his body, the athlete has left nothing to chance for years. He strictly adheres to a diet plan precisely developed by sports doctors and nutritionists. Ronaldo has a personal chef who prepares him at least six smaller meals a day. To withstand the intense training, he needs a new dose of energy every three hours.
"The best workout is worth nothing without quality nutrition. "My diet is rich in protein, I eat a lot of whole grains, fruits and vegetables and I completely avoid sugar," says the Portuguese himself. That's why there are no carbonated drinks in his house.
The athlete despises laziness and loves a clear structure. In an interview, he said that every day of his life is almost identical. When his alarm goes off in the morning, he has already slept for ten hours. He starts the day with his first workout, wherever he is, and only then does he have breakfast. If his schedule allows, he enjoys breakfast with his family, which includes cheese, prosciutto, fruit, low-fat yogurt, avocado toast and cappuccino. If he doesn't have time, he compensates for the calories with protein shakes.
More salad, less luxury
"Ronaldo is like a "Ferrari" – "his body must be maintained like the most expensive car," Giorgio Barone told the British "Mirror." He is the personal chef who cooked for Ronaldo during his time at Juventus. "The secret to his perfect body is not in expensive products like caviar or truffles, but in simple, fresh and organic products," Barone added.
The chef has prepared Ronaldo dishes such as lean beef, swordfish, sea bass, sea bream and his favorite dish from his homeland - Bacalhau a Brás. This Portuguese dish is made from pieces of salted cod (bacalhau), onions and thinly sliced (the size of a matchstick) fried potatoes, all bound with eggs. It is usually combined with black olives and sprinkled with fresh flat parsley. As side dishes, Barone served the Portuguese with black rice, eggs and lots of vegetables, using only coconut oil to prepare the food.
As for lunch, Ronaldo has two - the first lunch is usually chicken salad, and the second is most often fish with salad, eggs and olives. Dinner is very similar: there are also two dinners based (again) on chicken and fish.
Don't accept an invitation to lunch from Ronaldo!
Ronaldo seems to enjoy this way of eating, but his guests don't always share his enthusiasm. Former French footballer and Manchester United teammate Patrice Evra once warned: "Never accept an invitation to lunch from Ronaldo!"
When he signed for the "Red Devils" in 2006, Ronaldo invited him to lunch after training. "There was only salad and chicken on the table - without any sauce. There was no juice, just water. When he finished, he said: "Let's go to the yard now to stretch, and then we'll go swimming." - "But we just got back from training!", I said, still hungry. That day was exhausting. Ronaldo is just a machine,", says Evra.
Cristiano doesn't eat sweets or drink alcohol
Wherever he played - at Manchester United, Real Madrid or Juventus, his iron discipline left a strong impression. Polish goalkeeper Jerzy Dudek, who shared the dressing room with him at Real, remembers: "He was always the first to arrive at training. If it starts at 11:00, he's already there at 9:30. He's done exercises, he's had a massage, he's trained for an hour and a half, then he's gone to the gym."
Ronaldo didn't stop there. Former Manchester United goalkeeper Lee Grant told Talksport that the players would treat themselves to desserts like apple pie and brownies with whipped cream after evening training until Ronaldo returned to the club in 2021. "He didn't criticize anyone, but everyone saw his plate, which was always the healthiest of all. And no one dared to take "junk" food anymore."
It's no surprise that Ronaldo almost never drinks alcohol. On special occasions, he toasts with a glass of red wine or champagne. His sister Elma in 2022 launched his own brand of champagne "Champagne Elma Aveiro", and the special edition "The 777 Goals" is dedicated to him, on the occasion of his 777th goal in his career. The number 7 is also his lucky number.
In the footsteps of a superstar
When legendary coach Sir Alex Ferguson brought the then skinny 18-year-old from Lisbon to England for 17.5 million euros in 2003, he immediately gave him the number 7 shirt - previously worn by David Beckham. Ronaldo was stunned: "But it's a number for big stars", he said. Ferguson replied: "Exactly."
Thus began the unique career of the Portuguese idol, which led him through the biggest European clubs. In 2023 moved to Saudi Arabia's Al-Nassr, where he continues to score goals for an annual salary of 200 million euros.
Despite his success, the boy who grew up in poverty has never forgotten his origins. He is connected to his native Funchal and his family, who still live on the island of Madeira. The island's airport was named after him in 2017, and the statue in front of the CR7 museum is one of the most popular tourist attractions. Those who can afford it will also stay at his hotel on the port itself.