Cristiano Ronaldo told his millions of fans a lot about his diet and workout regimen. The football player doesn’t hold back when it comes to sharing food photos on Instagram or working out in YouTube videos. If you follow in his footsteps, you might be able to sport his ridiculous legs and abs. Considering his renowned athletic abilities, well, those may be a little more elusive.
Not only is Cristiano Ronaldo an incredible football player, but he also serves as an inspiration for young sportsmen. We’ll go into great detail on Cristiano Ronaldo’s diet, or the ultimate footballer’s diet, in this blog post. We will discuss his pre-game warm-up, workout routine, recovery techniques, diet, and training regimen. This is the right post whether you want to get in better shape or you’re a professional athlete! Let us now explore the physical requirements for achieving Ronaldo’s physique.
Cristiano Ronaldo’s Diet: What Does He Eat?
Portuguese people know how to eat, and Cristiano Ronaldo is no different. He enjoys fruit juices, bread, fish, eggs, steak, and the occasional slice of cake or chocolate bar. His go-to dish is Bacalhau à Brás, which consists of salted cod, onions, thinly sliced fried potatoes, black olives, and parsley on top of scrambled eggs.
Despite his seemingly endless appetite, Cristiano Ronaldo maintains a strict diet and nutrition regimen, especially when training. For instance, he usually divides his daily food intake into six smaller meals, spaced 2-4 hours apart.
This keeps the metabolism running at a steady, ideal pace while also keeping the body from becoming lethargic and hungry over the day.
Protein is nothing new to Ronaldo, of course. He eats lean meats, steak, and eggs, and he is a huge lover of seafood in particular. Protein drinks and joint supplements can help with muscle rehabilitation following a strenuous workout or football game. Large portions of nutrient-dense fruits and vegetables, multivitamins, and specifically made sports beverages (like Herbalife CR7 Drive) can all aid in recuperation. Ronaldo has been observed ingesting booze and sugar on his Instagram page, despite his general avoidance of both.
As a true foodie, Cristiano Ronaldo probably adjusts his nutrition and diet to meet the demands of his professional schedule. Because of this, his usual meal plan can vary greatly depending on a number of things. Instead of denying you access to his environment, we’ll do the exact opposite by enumerating every food he’s ever been known to consume. Just be careful not to use the next meal plan in a single day. Let’s get started.
Cristiano Ronaldo’s Breakfast
- Whole-grain cereal: For stricter diets, Ronaldo opts for healthy grains like whole-wheat cereals.
- Egg whites: These breakfasts prioritize protein, like egg whites.
- Fruit juice: While he limits sugar, Ronaldo enjoys vitamin-packed fruit juices, especially pear, apple, and pineapple.
- Coffee: Coffee is a regular feature, including espresso and lattes.
- Cold cuts: When he allows himself more freedom, Ronaldo includes cold cuts in his breakfast spread.
- European cheeses: In Europe, cheese breakfasts with cold cuts are common, especially in fancy hotels.
- Pastries: An Instagram post suggests Ronaldo enjoys occasional sugary treats like pastries.
- Avocado toast: It’s unclear if he ate everything in the photo, but the breakfast included avocado toast.
- Fruit: Cristiano’s photo also showed fruit alongside the toast.
Related: I Tried Keto Diet For A Month To Lose Weight, and Here’s The Result
First Snack
- Tuna Roll: Ronaldo loves to fish, just like a lot of other Portuguese men and women do. Not to mention how much protein it contains.
- Fresh Bread and Sardines: Ronaldo is such a seafood aficionado that he will eat sardines right out of the can on top of bread.
CR7’s Lunch
- Fish: Ronaldo loves grilled fish, especially gilt-head bream, swordfish, and sea bass.
- Chicken: It’s a protein powerhouse, making it a great choice for him.
- Whole-Wheat Pasta: When Ronaldo has pasta, he opts for the whole-wheat kind.
- Veggies: He includes plenty of green vegetables in his diet for all their goodness.
- Tuna Salad with a Twist: Ronaldo once shared a delicious-looking lunch on Instagram: tuna salad with hard-boiled eggs and tomatoes, served with some fried calamari on the side.
Second Snack
- Protein shake: Athletes such as CR7 will consume as much protein as possible.
CR7’s Dinner
- Bacalhau à Brás: This Portuguese cod dish is a go-to meal for the famous footballer, Cristiano Ronaldo.
- Steak: Ronaldo isn’t afraid to indulge in a juicy steak when he wants a break from seafood.
- Side salad: A well-balanced meal is a must for Ronaldo, so a side salad often accompanies his steak.
- Chicken or turkey breast: For a healthy option, Ronaldo sticks to lean protein like chicken or turkey breast, often paired with rice and beans or quinoa.
- Watermelon: When it comes to sweet treats, Ronaldo enjoys refreshing watermelon.
- Glass of wine: While Ronaldo generally avoids alcohol, he might occasionally enjoy a glass of wine.
Last Dessert To End The Day
- Cake: He helps himself to a slice on those important days.
- Chocolate: Both life and chocolate are too brief and too delicious.
Cristiano Ronaldo’s Workout Routine
Cristiano Ronaldo emphasizes variety in his training. His program combines warm-up exercises, soccer practice, cardio, and weightlifting. This burns calories and keeps him in peak condition. You don’t need to see his fitness photos to know it works!
But for Ronaldo, fitness goes beyond the physical. He believes mental well-being is crucial. “Train your mind like your body,” he said. “Mental strength is key to achieving your goals.” Add eight hours of sleep, and you’re on your way to total well-being.
On the soccer field, Ronaldo practices technical skills, leg exercises, and intense cardio to stay sharp. In the gym, he does more cardio, core work, and weight training. Reports say he trains for 3–4 hours, five days a week, targeting different muscles each day.
We’ll skip the ball control drills (you’re probably not aiming to be a pro footballer). Instead, let’s focus on Ronaldo’s warm-up, leg workouts, core exercises, and weight training routines. Follow these, and you might just develop impressive abs and hamstrings like his!
Here’s the paraphrase of the sentences, keeping the wording as close as possible:
Cristiano Ronaldo’s Leg Warm-Up
- Hip Rotations – Perform 1 set of repetitions for 50 seconds on each side, with no rest in between.
- Side-Lying Clamshell – Perform 1 set of repetitions for 40 seconds on each side, with no rest in between.
- Side-Lying T-Stretch – Perform 1 set of repetitions for 40 seconds on each side, with no rest in between.
- Bird-Dog Exercise – Perform 1 set of repetitions for 50 seconds, with no rest in between.
- Bodyweight Squats – Perform 1 set of repetitions for 50 seconds, with no rest in between.
- Reverse Lunges – Perform 1 set of repetitions for 40 seconds on each side, followed by 10 seconds of rest.
Cristiano Ronaldo’s Speedy Leg Workout
Section One: Targeting Quads, Glutes, and Hamstrings
- Single-Leg Glute Bridge – Perform 1 set of repetitions for 40 seconds on each side, with no rest in between.
- Reverse Lunges (using Dumbbells) – Perform 1 set of repetitions for 30 seconds on each side, with no rest in between.
- Drop Squats – Perform 1 set of repetitions for 40 seconds on each side, followed by 20 seconds of rest.
Section Two: Building Definition and Strength
- Side-Lying Leg Raises – Perform 1 set of repetitions for 50 seconds on each side, with no rest in between.
- Walking Lunges (using Dumbbells) – Perform 1 set of repetitions for 50 seconds, with no rest in between.
- Jumping Squats – Perform 1 set of repetitions for 30 seconds, followed by 20 seconds of rest.
Section Three: Wrapping Up with Power Moves
- Crossover Lunges – Perform 1 set of repetitions for 40 seconds, with no rest in between.
- Rear-Foot Elevated Split Squats (using Bench) – Perform 1 set of repetitions for 40 seconds on each side, with no rest in between.
- Bodyweight Squats – Perform 1 set of repetitions for 30 seconds, with no rest in between.
- Jumping Squats – Perform 1 set of repetitions for 30 seconds, followed by 20 seconds of rest.
Cristiano Ronaldo Inspired 5-Day Gym Schedule
Day 1: Blast Off with Circuits Complete this circuit 3 times:
- Barbell Squats – 8 repetitions
- Box Jumps – 10 repetitions
- Broad Jumps – 8 repetitions
- Jumping Lunges – 8 reps per leg
- Lateral Bounds – 10 repetitions
Day 2: Recharge Rest and recover for the next round.
Day 3: Push It with Another Circuit Repeat this circuit 3 times:
- Burpee Pull-ups – 10-15 repetitions
- Bench Dips – 20 repetitions
- Push-ups – 20-30 repetitions
- Medicine Ball Toss – 15 repetitions
- Push Press – 10 repetitions
Day 4: Leg Power and Cardio
- Power Cleans – 5 reps per set, 5 sets total
- Sprints – 200 meters per rep, 8 sets total
Also, read about Talia Jackson’s Weight Loss Transformation in 2024.
Day 5: Core Strength Central
- One-Arm Side Deadlifts – 3 sets of 5 reps per arm
- Dumbbell One-Legged Deadlifts – 2 sets of 10 reps
- Knee Tuck Jumps – 3 sets of 10-12 reps
- Overhead Slams – 3 sets of 10-12 reps
- One-Leg Barbell Squats – 2 sets of 5 reps
- Hanging Leg Raises – 3 sets of 10-15 reps
Day 6 & 7: Rest and Recharge Allow your body ample time to recover.
Bonus: Sunday Cardio Blast
- Rope Jumping – 10 sets with 1-minute rest between each
- Resistance Sprints – 50 meters per rep, 10 sets total
Takeaway
To sum it up, CR7’s diet is not that easy. You need to put in some effort to get the build like Cristiano Ronaldo. If you were looking for advice on dieting and workout from the ultimate soccer player himself then you have all the information about his workout routine and diet plan. You can follow his way of workout and diet to get a physic like him.
All of the above-mentioned details were taken from his Instagram account. He shared the images of his meals and workout. You can visit his Instagram account by clicking on his username: Cristiano.
