Cristiano Ronaldo the name is enough when looking for inspiration to get the fitness like a top-notch performing athlete. His physique, toned body, tough body, agility. Not a single one of the football players matches the physical qualities of Christiano Ronaldo, whose tough leg is enough for aerial-like movement on the field. He is the testament of a god-like physique and powerful legs are enough for the high jump.
If you see him on the field, you can see the rapid movement that no other athletes come near him and his legs that are made for the high jump with tough strength.
Many people only see him on the field but no one knows the actual hard work and discipline he put on behind the field. He posted some of his workout routine and techniques on Instagram and fans dedicatedly followed in his footsteps.
Christiano Ronaldo keeps his personal chef, nutritionist, and trainer to keep himself fit even at the age of 37. Today we are going to know the secret of Cristiano Ronaldo’s diet and fitness plan in detail.
Cristiano Ronaldo Diet Routine: To Get the Natural Dose of Nutrition
Cristiano Ronaldo’s diet is highly specific according to his body type and the maintenance of his athletic energy. For any player, a diet should be rich in Protein and wholegrain carbs. Ronaldo Personal chef Giorgi Barone revealed that he ate organic, natural foods and never ever drank sugar and carbonated drinks in his life.
Now it is the trend that cutting carbs will help you lose weight, but many dietitians suggest the opposite, they say that cutting carbs weakens the muscle. A perfect diet consists of protein, carbs, veggies and fruits.
Cristiano Ronaldo included all the important elements of nutrition and customized his diet according to his body and performance. He is a lover of fish and includes daily in his diet plan.
He ate 6 times a day for every 4-5 hours a day.
He said “A good workout must be combined with a good diet. I eat a high protein diet, with lots of wholegrain carbs, fruit, and vegetables, and avoid sugary foods.”
Here is the list of foods he eats 6 times a day, but he doesn’t eat the whole food instead he alternatively chooses the foods according to his body type.
Cristiano Ronaldo’s Diet Plan :
Break Fast :
- Whole Grain Cereal – It is rich in Vitamin B6, Mg, Iron, Vitamin C, and Protein.
- Egg Whites – Rich in protein, folate
- Fruit Juices – Apple, Pear, and Pineapple a rich sources of vitamins and minerals like potassium to give your body an energy boost
- Fruits – Mostly fresh and organic
- Avocado Toast
- Coffee, espresso, and latte
Late Morning Snack
- Tuna Roll or Fresh bread and sardines – Rich in magnesium, calcium, Arginine, iron and zinc
Lunch
- Swordfish or sea bass – Rich in Vitamin B6, Magnesium, cholesterol, and potassium
- Chicken and whole-wheat pasta – Nutritionally rich in Iron, Vit B 6, Magnesium, Potassium, sodium and protein
- Green Vegetables – Good source of iron, mg, Vit K, folate, magnesium and flavonoids
- Tuna fish with hard-boiled eggs and tomatoes – Rich in protein, Vit B, E, and K, Potassium, sodium, and anti-oxidant
Evening Snack
- Protein Shake – Highly rich in protein, calcium, vitamins and minerals
Dinner :
- Bacalhau a Bras – Highly nutritious and fully loaded with protein, Vit B12, B6, and B3, selenium, Phosphorus
- Steak and salad – Fats, protein, Vit B, minerals like potassium, flavanoids, etc
- Chicken or Turkey breast with rich beans or quinoa – Protein, fats, carbohydrates, copper, magnesium, iron, Vitamin B, phosphorus and potassium
- Watermelon – water-rich content with Vitamin C and potassium
- A glass of wine occasionally
Dessert – Occasionally
Chocolate and Cakes
Cristiano Ronaldo’s favorite dish is Portuguese Bacalhau a Bras, which is a mixture of codfish, onion, sliced potatoes, tomatoes, and scrambled eggs. He drinks water a lot and always promotes water instead of sugary drinks.
Cristiano Ronaldo Fitness Routine – Know His Secrets of Fit Body
Cristiano Ronaldo’s fitness routine is highly tight and disciplined. His body fits as any young player even at the age of 36. He has the stamina of 14 years of his junior players with 7 percent body fat and 50 percent muscle mass.
The Portuguese player trains 5 days a week for 3-4 hours every day, which helps him keep his body fat percentage low. For his fitness regime, he keeps routine disciplined, and strict. After his training session, he didn’t stop and do swimming and running.
He always starts his day with warm-up exercises with a few laps, cardio, and stretching
Cristiano Ronaldo always prefers mix-up training with cardio and weight in the gym. His exercise is designed in a highly strategic way to target each part of his body and muscles to prevent injury.
In the field, he is focusing on high-intensity drills that reflect the match situation. “We do a lot of sprinting drills in training and they can be incorporated into your workout whether you are in the gym or outdoors,” Ronaldo says. “Try and add it to every workout you do.”
Every day is divided into different sets of exercises :
Monday: Leg Day
- Barbell Squat – 8 reps
- Box Jumps – 10 reps
- Broad Jumps – 8 reps
- Jumping Lunges– 8 reps, each legs
- Lateral Bounds – 10 reps
- These exercises are meant for lower body strength and he does them 3 times a day.
Tuesday: Rest
He takes a full day’s rest on Tuesday after a hardcore workout on Monday.
Wednesday: Circuit Training – Three-time through the Circuit
- Burpee Pullup -between 10-15 reps
- Bench Dips – 15-20 reps
- Pushups – 20-30 reps
- Medicine Ball Toss – 15-20 reps
- Push Press – 10-15 reps
He is focused on the upper body and repeat that exercise three times a day.
Thursday: Quads
- Power Cleans – 5 reps for five sets
- Sprints –8x- 200-meter sprints
This builds his thigh and improves his cardio.
Friday: Exercise
- 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
These hard-core exercises help him stabilize his body, and improve his core muscles through various movements.
Saturday: Rest Day
Sunday: Cardio
- Rope Jumping – 10x -1 minute of rest between each set
- Resistance Sprinting – 10x 50-meter sprints
Each day is dedicated to different body parts so every part should be strengthened and gain enough stamina.
Another important aspect of his stamina apart from the exercise is mental strength, he always says that mental strength is the key to great performance.
Recovery or Resting Stuff
Cristiano Ronaldo always said in an interview that rest is important for the recovery of the muscles. If you see Ronaldo is highly disciplined for his workout plan and always stays to his routine, which makes him exceptionally incredible among his counterpart. In terms of energy and stamina, he can still beat many of his junior counterparts.
All credit goes to his well-designed exercise and diet routine, which are well-crafted for his physique.
Sleep
You will be shocked to hear that he follows the polyphasic sleep pattern so that his muscles get complete time for recovery. His sleep expert Nick Little Hales helps him to take 90-minute naps for five times a day.
This enhances productivity, alertness, and ability to retain new information.
A £ 50,000 Cryotherapy Chamber: For the Recovery from Injury
When he returned to Manchester United in 2021, he bought himself a Cryochmaber worth £50,000. The chamber uses liquid nitrogen at a cold temperature of -200C.
The therapy which is used by Usain Bolt helps in muscle pain recovery and recovery from injury by increasing blood circulation as the body responds to the extreme cold.
However, Cristiano uses this technique only for five minutes which will have an adverse impact on the body. Before sitting in the cryo chambers, he wears gloves, head caps, masks, crocks, and socks.
Why Cristiano Ronaldo Paint His Toenail Black
Cristiano Ronaldo painted his toenails black color to protect his nails from fungal and bacterial infections. It provides a protective barrier to the nails, many top athletes protect their nails from fungi and bacteria infections.
As an athletes Cristiano Ronaldo try to balance everything, he takes his leisure time seriously for a full recovery. He knows how the body needs rest for muscle recovery and strength.
Conclusion
If any athlete who is the epitome of fitness is Cristiano Ronaldo, who takes his fitness routine and diet plan seriously. He knows that in order to perform better you should follow your fitness plan seriously.
What makes Cristiano Ronaldo’s fitness plan unique is that his everyday workouts cater to his every muscle and body part, so his whole body becomes stronger.
His nutritional plan is loaded with fish which is the main source of Omega fatty acids and vitamin E that improve alertness and mental strength. He also added chicken which provides protein. If you closely look at his diet it is low in fats and rich in potassium, Vitamins B, E, and Protein, and a minimum amount of Carbohydrates.
He keenly understands his body’s needs and works on his fitness according to that.
