Cristiano Ronaldo is renowned for his physical fitness and athleticism and, although he is now 37 years old, doctors have told him that he has the body of a much younger man. This is not by accident, however. Instead, it is indicative of his determination to be the best that he can be, physically and mentally whenever he steps on a football field.
Philosophy
Ronaldo believes that fitness should be a way of life, not something he just practices for a few hours a day. He takes his diet very seriously, and has his own personal dietician who he has worked with since he was at Real Madrid.
He has found that it is better to eat six small meals a day – one every three or four hours, rather than something heavier and more concentrated.
High Protein Diet
His regular diet is high protein in nature – consisting of lots of fruit, vegetable and wholegrain carbs. He likes fish, particularly sea bass and bream, as well as swordfish, whilst among his favourites dishes is Bacalhau à Braz, a Portuguese dish consisting of cod, mixed with onions, scrambled eggs and thinly sliced potatoes.
He is also partial to cheese, ham, and low fat yoghurt.
If eating in a restaurant, he will sometimes order steak and a salad, but he will never eat anything frozen – everything has to be fresh.
Dedication to the gym
Although he spends many hours in the gym, there is no secret formula to what he does. Instead, he follows a Pilates-based routine that focuses on resistance work and strengthening his core. His main work-out is split between cardiovascular training like rowing and rowing, and lifting weights.
By his own admission, he tries to mix things up to ensure that workouts do not become boring, and also to try and exercise all areas of the body.
One thing that he never neglects is warming-up before starting any form of rigorous exercise, in order to reduce the risk of injury. That means he will have a gentle jog first, or have a quick warm-up on a treadmill or exercise bike.
Post-match exercise
Whilst many players will sit at home and relax after a match, Ronaldo heads straight to the swimming pool. He swims lengths, often with one of his sons beside him, believing that it not only help him unwind after the stresses of the game, but that it helps maintain his physique.
Health experts have long extolled the virtues of swimming, because it offers a full body work-out, exercising all the core muscles.
Regular Hydration
Hydration is important to Ronaldo and he makes sure to drink lots of water. He avoids carbonated drinks, and made headlines during Euro 2020 when he urged people not to drink the Coca Cola of the sponsors but water instead.
He is teetotaller
Famously Ronaldo does not drink, not only because of the potentially adverse effects on his diet, but also because his father died when the star was just 20, from the health complications related to him being an alcoholic. There is also a psychological element. He saw the destructive role that alcohol played in his family life when he was growing up and is determined there should be no repeat with his children.
It almost goes without saying that he does not smoke either.
Cryotherapy
Ronaldo has his own Cryotherapy chamber, which costs more than £500,000. Designed to help combat muscle soreness and reduce swellings, sprains and inflammations, Ronaldo will stand in the chamber for around three minutes at a time, whilst liquid nitrogen freezes his body to between minus 160 and minus 200 degrees Celsius.
He also has hot and cold baths to stimulate muscle regeneration.
Relaxed Lifestyle
Ronaldo is careful not to over-train and is conscious of the benefits of rest as well. He aims to lead a relaxed, restful lifestyle because he believes this helps him be the best he can be both physically and mentally. That means he spends the majority of his free time with family and friends, eschewing the celebrity opportunities that seems to attract many other high profile players.
Mens sana
The player is a firm believer in “mens sana in corpore sano” (a healthy mind in a healthy body). He recognises that mental robustness is as important as physical strength, and that there is a need for self-discipline in order to stay motivated. He knows the importance of sticking to routine, and that, if he wants to stay in shape, then he must be hard on himself, and not tolerate any easing off.
Sleep
Whilst Ronaldo recognises the importance of sleep and its role in muscle regeneration, he does not aim for the mythical eight hours a night. Instead he opts to take five 90 minute naps a day, because they have been proven to be better for athletes because they boost energy levels, improve mood, and reduce fatigue.
