Cristiano Ronaldo: The secrets of the Portuguese star’s fitness regime revealed

36 goes through 26! The secrets of Cristiano Ronaldo’s fitness regime revealed…including six low-fat minimum times a day and five 90-minute naps and trips to the gym a week

  • Good nutrition is the key to the secret of Portuguese star Cristiano Ronaldo’s eternal youth
  • He has been following a diet recommended by a dietician since the time of Real Madrid
  • He drinks no alcohol, only water, and certainly no sugary drinks or snacks
  • And when Ronaldo is not chickening, he is training or training alone


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So how does a 36 year old act, look and play like a 26 year old? What is Cristiano Ronaldo’s secret of eternal youth?

Good nutrition is key. The best cars need the right fuel and for Ronaldo that means six protein, grain and low fat minimums a day, all recommended by a personal dietitian who has been with him since his Real Madrid days.

“Eat regularly,” says the Portuguese ace. “It’s important to keep the energy level high.”

A good diet with six protein-rich mini-meals a day is the basis of Cristiano Ronaldo's eternal youth

A good diet with six protein-rich mini-meals a day is the basis of Cristiano Ronaldo’s eternal youth

And when the Portuguese star is not chickening, he is training or training alone

And when the Portuguese star is not chickening, he is training or training alone

And when the Portuguese star is not chickening, he is training or training alone

He likes cheese, ham and low-fat yogurt for breakfast and especially likes fish, lots of fruits and vegetables, and it’s always fresh.

He drinks no alcohol, only water, and certainly no sugary drinks or snacks.

Eight hours of sleep a day? That’s how it was last year – he prefers five 90-minute naps, always on fresh sheets, to keep him fresh.

And when Ronaldo is not chilling, he is training or training alone.

At home he has a £50,000 cryotherapy room – three minutes in there at -160°C gets the blood pumping – and he swears by Pilates, swimming regularly and going to the gym five times a week.

He follows a diet recommended by a personal dietitian who has been with him since his Real Madrid days

He follows a diet recommended by a personal dietitian who has been with him since his Real Madrid days

He follows a diet recommended by a personal dietitian who has been with him since his Real Madrid days

RONALDO’S DIET, WORKOUTS, REST AND BODY

eating pattern

His typical daily meals:

Breakfast: Cheese and ham, low-fat yogurt

brunch: Chicken and salad

Lunch: Tuna, olives, egg and tomato

snack: Fresh fruit, avocado on toast

Evening meal: Fresh swordfish and salad

Dinner: Steak and calamari

Workouts

Ronaldo supplements squad training with a personal training plan. His five weekly trips to the gym include 25-30 minutes of cardio, high-intensity sprinting and targeted weights to increase muscle strength. In total, he trains three to four hours a day.

Rest

The superstar takes a nap five times a day. “Getting a good night’s sleep is very important to get the most out of the workout,” he says. “Sleep helps muscles recover, which is very important.”

physique

A test showed that he had the body of an athlete 14 years his junior, with 7 percent body fat (the average football player is 11). He has 50 percent muscle mass.

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