card, CNBC Indonesia – Cristiano Ronaldo has become role models for many people. Not only is he a successful athlete, he is also admired for having a body that is always fit and healthy.
This Portuguese footballer has a healthy lifestyle that keeps his body fit. In fact, a test found that the 38-year-old man was 14 years younger than his actual age. Ronaldo has 7 percent body fat (the average footballer is 11), and 50 percent muscle mass.
Various reports say that Ronaldo prefers to refuel with six ‘mini meals’ throughout the day. This meal consists of breakfast, lunch, lunch, snack, dinner, supper.
According to researchers, Ronaldo’s diet is not unusual for athletes. This pattern is said to help meet the high nutritional needs of footballers, giving them the energy they need for the various exercises they do throughout the day.
Pictured: Cristiano Ronaldo (7) playing for the Riyadh All-Stars at the King Fahd Stadium in Riyadh, Saudi Arabia on January 19, 2023. (Anadolu Agency via Getty Images/Anadolu Agency)
Paying attention to dietary patterns is very important for Ronaldo. Reportedly, he has a personal nutritionist who has been monitoring him since he was playing at Real Madrid.
He favors nutrient-rich avocados, fresh fish and generally eats high-protein, low-fat foods such as chicken, and Ronaldo once called these foods ‘magic’ for their healthful properties. Salads, grains like quinoa and fresh fruit also pile up on her plate each day.
Fellow Portuguese players say Ronaldo’s favorite dish is Bacalhau a Bras, a traditional dish that combines scrambled eggs, fried potatoes and salted cod.
And one thing he’s unlikely to touch is sugary and fizzy drinks. This footballer caused a stir in the sponsorship drink brand at Euro 2020.
At that time, he decisively removed Coca-Cola bottles from his seating area during a press conference before shouting in Portuguese: ‘Drink some water!’
Ronaldo’s daily diet:
Breakfast: Cheese and ham, low-fat yogurt
Lunch: Chicken and salad
Lunch: Tuna, olives, eggs and tomatoes
Snack: Fresh fruit, avocado on toast
Dinner: Fresh swordfish and salad
Dinner: Steak and calamari
Ronaldo’s sleep pattern
Photo: REUTERS/Jorge Silva
Soccer Football – World Cup – Round of 16 – Uruguay vs Portugal – Fisht Stadium, Sochi, Russia – June 30, 2018 Portugal’s Cristiano Ronaldo reacts REUTERS/Jorge Silva
Ronaldo always sleeps for 7.5 hours every day. This is actually not a strange thing, but what is different from most other people, Ronaldo does it with five 90-minute naps instead of one long deep sleep.
Known as polyphasic sleep, the basic concept is to break the normal sleep cycle into 6 naps, although the exact method varies.
In general, these sleep patterns are the same as those used by babies, something that is usually at the expense of the parents’ own sleep schedules.
Several scientific studies have found that taking a 90-minute nap during the day can increase reaction time to work. However, other scientists say polyphasic sleep has not been shown to provide any benefit over a regular sleep schedule.
But Ronaldo reportedly subscribes to a theory put forward by sleep-sport expert Nick Littlehales, whom he met while at Real Madrid.
“Enough sleep is very important to get the most out of training. Sleep helps muscle recovery, and this is very important,” he says.
Exercise up to four hours a day
Apart from training with his club, Ronaldo also has a personal training schedule. She also does Pilates, swims regularly and hits the gym five times a week.
CR7’s workouts include 25-30 minutes of cardio, high-intensity sprints, and targeted weights to increase muscle strength. In total, he works out for three to four hours a day.
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