Al Nassr standout recognized as one of football’s most athletic players, but how did he achieve his peak condition?

In the realm of world football, no player commands more acclaim for physical prowess and dedication to craft than Cristiano Ronaldo.

Combining rapid pace, agility, and elite aerial prowess, the Al Nassr and Portugal star has undergone a remarkable transformation from the skinny teenager who arrived at Manchester United in 2003.

So, how did the five-time Ballon d’Or winner become the incredible athlete he is today? GOAL explores the 15 fitness tips revealed by Ronaldo to uncover the secrets behind his strength and speed.

Training Regimen:

Ronaldo emphasizes starting with a warm-up to reduce injury risk, including laps, stretching, and cardio warm-up exercises. Whether jogging to the gym or using a treadmill or bicycle, he advocates incorporating similar activities into training routines.

Gym sessions involve a mix of cardiovascular training, such as running and rowing, along with weight training. Ronaldo suggests diversifying workouts to target all areas of the body and enhance both strength and stamina. On the pitch, high-intensity drills mirroring match situations, especially sprinting drills, play a crucial role.

Workouts extend beyond training facilities, with Ronaldo encouraging exercise wherever possible, even simple activities like an abs workout in the bedroom, emphasizing the importance of establishing habits.

Dietary Discipline:

Recognizing the significance of a good diet complementing workouts, Ronaldo maintains a high-protein diet rich in wholegrain carbs, fruits, and vegetables while avoiding sugary foods. With a personal dietician since his Real Madrid days, he consumes six small meals daily, including fish like swordfish, sea bass, and sea bream. A favorite dish, bacalhau a braz, is a mix of cod, onions, thinly sliced potatoes, and scrambled eggs. 

Freshness is paramount, and even at restaurants, Ronaldo opts for steak and salad, steering clear of frozen options. Regular meals, spaced every three to four hours, ensure sustained energy for peak performance. Hydration, particularly drinking water, is emphasized, with the sacrifice of avoiding alcohol and carbonated drinks, as seen in his notable dismissal of Coca-Cola at Euro 2020.

Cheat Meals: 

While even elite athletes indulge in cheat days, Ronaldo’s choices are relatively modest. Pizza stands out as the height of his cheat meal, and he tends to avoid most sweet options, including desserts during team meals. Former Manchester United goalkeeper Lee Grant recalls the clean and healthy plate Ronaldo opted for, even when cheat items were available.

Lifestyle Secrets: 

Ronaldo’s commitment to healthy living extends beyond daily workouts. Mental strength is highlighted as equally crucial as physical strength, emphasizing discipline, motivation, and adherence to routines. Ronaldo suggests setting goals and partnering with a training companion for added competitiveness and company.

In his downtime, Ronaldo seeks a relaxed lifestyle, spending time with family and friends to maintain a positive mindset. Unique to his routine is the incorporation of five 90-minute naps a day instead of the traditional eight hours of sleep, following the advice of sleep experts.

Recovery Strategies:
As part of his serious approach to recovery, Ronaldo employs cryotherapy, involving cold-temperature therapy using a cryochamber or ice baths. Additionally, he incorporates heat therapy, utilizing saunas and heat massage tools, aligning with modern approaches to athlete recovery.

In unveiling these facets of Cristiano Ronaldo’s life, we gain insight into the holistic regimen that underpins his unparalleled athletic success.