Cristiano Ronaldo’s Secret Weapon: The Dish That Fuels His Enduring Strength
For football icon Cristiano Ronaldo, maintaining peak physical condition isn’t just about rigorous training; it’s also about meticulous nutrition. The Real Madrid, Manchester United, and Portugal legend, who recently celebrated his 40th birthday, remains a force on the field, even eyeing a spot in the 2026 World Cup squad. His incredible career, which began at Sporting Lisbon in 2002 when he was just 17, spans over two decades of professional football.
Currently showcasing his skills in the Saudi Pro League with Al Nassr, Ronaldo was crowned the world’s top goalscorer in a top-tier league for 2023, a testament to his unwavering dedication. His extraordinary longevity is largely attributed to his strict fitness regime, lauded by coaches and teammates alike for its intensity and commitment to excellence.
Ronaldo’s dietary approach is centered around high protein and low sugar intake. He prioritizes healthy fats, wholegrain carbohydrates, and a rich variety of fruits and vegetables. Alcohol is a rarity for the 40-year-old, who typically hydrates with water. When dining out, a simple steak and salad is his go-to choice.
However, Ronaldo’s ultimate comfort and strength-boosting food is a traditional Portuguese dish perhaps unfamiliar to many fans:
He is a devoted fan of Bacalhau a Bras. This quick-to-prepare Portuguese culinary staple combines salted cod, onions, thinly fried potatoes, and eggs. You can even find this special dish on the menu at Ronaldo’s Lisbon restaurant, prepared according to his mother’s cherished recipe.
Ronaldo fondly recalls, “It reminds me of my childhood, and it keeps me strong.”
Cristiano Ronaldo is still playing into his 40s for Al Nassr (Image: Getty)
Beyond his favored dish, Ronaldo employs a multifaceted approach to maintain peak physical form. His regimen extends far beyond just diet, incorporating several ‘secret hacks’ that contribute to his exceptional performance as he enters his 40s. Let’s explore the key elements of Cristiano Ronaldo’s fitness regime.
Cristiano Ronaldo’s Comprehensive Fitness and Nutrition Plan
It’s often said we all have 24 hours in a day, but Cristiano Ronaldo seems to maximize every minute, especially when it comes to his demanding fitness schedule. Reports indicate that he dedicates 25 to 30 minutes to cardio and targeted weight training five times a week.
This commitment translates to approximately three to four hours of rigorous training daily. His dedication is undeniable. Back in 2019, Ronaldo partnered with SIXPAD, a Japanese technology company specializing in electric muscle stimulation (EMS) products.
While replicating Ronaldo’s exact results might take more than one use, SIXPAD’s ab-training devices are available and have garnered positive reviews. One user noted, “I use it on my legs… I feel that it has tightened little by little.”
Dietary Discipline: The ‘Magic’ of Chicken and Strategic Meal Timing
Maintaining Ronaldo’s physique requires strict dietary control alongside his workout regimen. Instead of the conventional three meals a day, Ronaldo consumes six smaller, nutrient-rich meals.
Working closely with a dietician, his nutrition plan emphasizes nutrient-dense foods including:
- Fresh fish
- Avocado
- Quinoa
- Fresh fruits
His preferred protein source is chicken, which he has famously called ‘magical’ due to its health benefits. Furthermore, he strictly avoids alcohol and sugary drinks, reinforcing his commitment to a clean and performance-focused diet.
Ronaldo’s daily dietary habits can be summarized as:
| Meal Frequency | Dietary Focus | Key Foods | Avoids |
|---|---|---|---|
| Six smaller meals | Nutrient-dense, high-protein, low-sugar | Chicken, fish, avocado, quinoa, fruits, vegetables, wholegrains | Alcohol, sugary drinks, processed foods |
Beyond diet and exercise, Ronaldo’s fitness approach incorporates cutting-edge technologies and recovery methods:
- AI-Powered Personalization: Ronaldo invested in Bioniq, an AI-driven company that creates bespoke supplements based on individual blood tests. He believes this personalized approach is crucial for optimizing health and performance, stating he has used their products for about three years.
- Polyphasic Sleep: To maximize recovery, Ronaldo reportedly adheres to a ‘polyphasic sleep’ schedule, involving multiple 90-minute naps throughout the day, mimicking baby-like sleep patterns for enhanced rest and rejuvenation.
- Strategic Supplementation: Ronaldo has been associated with Herbalife for over a decade, utilizing their sports supplements to support his demanding training and performance needs. He even collaborated with them to create Herbalife24® CR7 Drive, a sports drink designed for athletes.
- Facial Fitness: In a unique approach to overall well-being, Ronaldo once endorsed a Japanese facial workout device, aiming to tone facial muscles and enhance his smile, showing dedication to even subtle aspects of physical presentation.
- Cryotherapy Recovery: Reportedly investing £50,000 in a home cryotherapy chamber, Ronaldo utilizes extreme cold therapy (around -200C) to reduce inflammation, promote blood circulation, and accelerate recovery – a popular method among elite athletes.
- Wearable Tech and Personalized Apps: He leverages wearable tech like Whoop to monitor sleep, stress, and recovery, gaining insights for optimized training. Furthermore, he is the mastermind behind the ERAKULIS app, offering personalized fitness and nutrition plans, and stress management techniques to help users achieve their fitness goals.
Cristiano Ronaldo’s dedication to his fitness regime is truly remarkable, encompassing diet, exercise, cutting-edge technology, and recovery strategies. While achieving his level of athleticism requires immense commitment, incorporating elements of his approach, like a balanced diet and consistent exercise, can benefit anyone striving for a healthier lifestyle.
Inspired by Ronaldo’s dedication? Explore incorporating some of these strategies into your own fitness journey. Consider starting with a balanced, protein-rich diet and regular exercise, and discover how even small changes can lead to significant improvements in your well-being and performance!
Additional reporting by Danielle Fowler.