A model of longevity, the Portuguese footballer continues to impress the footballing world despite being 38 years old. Among the factors that allow him to maintain a very high level of performance are his lifestyle, and more particularly his dietary habits. A closer look at Cristiano Ronaldo's diet.
“I have worked with many top-level athletes from different sports, and many of them have been examples of work and perseverance. But I must admit that Cristiano takes work to another level and is a subject of study on what to do and how to do it. He performs at the highest level at an age when most footballers have been retired for years.” This tribute, published in the columns of the Spanish newspaper Marca at the beginning of 2024, is from José Blesa, the nutritionist of the Saudi club Al-Nassr, in which Cristiano Ronaldo plays.
Unsurprisingly, the five-time Ballon d'Or winner takes his diet very seriously. «A good workout must be combined with a good diet. I eat a high-protein diet, with plenty of wholegrain carbohydrates, fruit and vegetables, and I avoid sugary foods.»
A Manchester United player stopped putting sugar in his tea and coffee following the arrival of Cristiano Ronaldo after witnessing the five-time Ballon d'Or winner's approach to diet. (@TheAthleticUK)
— Gio CR7 (@ArobaseGiovanny) 12 October 2021
Cristiano Ronaldo eats up to six times a day
This is undoubtedly the key takeaway from CR7's nutrition: he eats six small meals a day, spaced 3 to 4 hours apart.
«Eat regularly», he asserts. «If you train regularly, it is important to maintain a high energy level to fuel your body for better performance. I sometimes eat up to six small meals a day to make sure I have enough energy to perform each session at the highest level.»
CR7's healthy diet
He prioritises healthy and nutritious foods, such as fruit, vegetables, whole grains and lean proteins. His breakfast consists of cheese, ham, low-fat yoghurts, as well as plenty of fruit and avocado on toast.
For lunch he particularly likes fish – especially swordfish, sea bass and sea bream – and his favourite dish is *bacalhau à brás*, which is a mixture of cod, onions, finely sliced potatoes and scrambled eggs. He is also a fan of the classic steak and green salad.
Here is an example of what Cristiano Ronaldo's diet can be like during a single day:
Breakfast: coffee, Greek yoghurt, fruit, toast with ham and cheese, nuts and seeds
Lunch: salad, grilled chicken or grilled fish, vegetables
Dinner: tuna and vegetable pasta
Snacks: fruit, protein bars, Greek yoghurt, wholemeal bread, sardines
Cristian’eau Ronald’eau
Like most athletes he drinks a lot of water, but above all he is uncompromising with other drinks, especially sodas. We remember that in 2021, he had removed a bottle of Coca-Cola from the desk at the press conference he was attending, exhorting people at the same time to drink water.
Cristiano Ronaldo doesn't drink alcohol either. His father died of a liver tumour as a result of alcoholism, which perhaps explains why.
On the other hand, it is known that since his time in England – he played for Manchester United from 2003 to 2009 and then from 2021 to 2022 – Cristiano Ronaldo has been a tea lover.
His strictness is not limited to drinks, as generally he avoids sweets, as well as processed foods, frozen foods, and saturated fats.
Eternal and ageless footballer, Cristiano Ronaldo is an inspiration for many fans and athletes around the world. His immense career with its impressive statistics is the result of the combination of talent, mindset, training, and of course nutrition, or more generally what is known as invisible training.
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