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Last year, it was revealed that Cristiano Ronaldo, now in his early 40s, has a biological age of 28.9 years. The attacker, who remains an active footballer for his club Al-Nassr and for the Portuguese national team, has managed to cut down his body’s age by over a decade. But how? Previously, we analysed his sleeping habits - a strict routine which he maintains alongside the physical exercise of daytime, so that his body is able to rest and recover before each match or training session. But another key contributor to this remarkable achievement in personal health is his diet.
Sleep is essential when it comes to healing the body after strenuous, high-energy exercise during the day. Food, for its part, is essential when it comes to providing the body with the high energy needed to carry out such exercise. Because of the sheer amount of energy required to be a professional footballer, especially one as essential as Ronaldo, having to run for 90 minutes, sprint past defenders, blast goals into far corners of a net, the craque approaches meals in much the same way as he does sleep - as part of his training routine: “I sometimes eat up to six smaller meals a day to make sure I have enough energy to perform each session at top level.” (The Standard)
Every 3 or 4 hours, then, Ronaldo eats a small meal, maintaining his energy levels optimized for peak performance. But the star understands that it is not only about when you eat, but also what. Giorgio Barone, who worked as a chef during Ronaldo 's time at Juventus, recalls Ronaldo' s diet: “It’s not a diet of expensive foods, but of healthy foods. I use organic and natural ingredients: fish, chicken, veal, eggs, avocado, coconut oil, and black rice.” (The Mirror) He also adds that Ronaldo’s favourite foods were fish, grains and salads, all of which help with the strengthening and recovery of muscles.
This obsession with a healthy diet is well-known amongst Ronaldo’s fans, but even more so by his friends and colleagues. French left-back Patrice Evra, who played with Ronaldo for 3 seasons at Manchester United, reminisces over going for lunch at his old teammate’s house. Jokingly, he says: “I give the same advice to everyone: if Cristiano Ronaldo invites you for lunch, just say no. [...] He invited me after training, I was really tired, but on the table, there was only salad, chicken, and water.” (ITV)
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Hydration as a Philosophy of Life
Water, specifically, is something which has become closely associated with Ronaldo’s impressive health standards over the years. During an interview at the 2020 Euros (held in 2021 due to COVID), Ronaldo noticed that his two bottles of Coca-Cola had been placed in front of him on the table, since the brand served as the official tournament sponsor. With a look of disapproval, CR7 removed the bottles from their place and put a bottle of water there instead, simply shouting: “Water!” The move generated a market value loss of $5 billion for Coca-Cola (a little more than R$20 billion). But anyone who knew Ronaldo well was not surprised by the move - the star refuses to drink fizzy drinks or alcohol, keen to look after his health as much as he can. He has even expressed his disappointment at seeing his family indulge in such habits: “Sometimes, my son drinks Coca-Cola or Fanta and eats crisps, and he knows I don't like that.” (Marca)
But though Ronaldo disapproves of drinking sugary fizzy drinks, he does drink water regularly, understanding the benefits of constant hydration. It is partly for this reason that he is a partner and ambassador of URSU, a natural alkaline mineral water brand.
“A Machine”? Not Quite.
But one thing is important to remember. Yes, Ronaldo who boasts a unique longevity at a high performance level, with many seeing him as a sort of ‘machine’. Even chef Barone expressed such opinions: “He takes care of his body as if he were taking care of a Ferrari.” (The Mirror)
“Of course, I’m not like that every day. Sometimes I eat pizza with my son, because if not, I would be a boring dad.” - Cristiano Ronaldo
But Ronaldo is only human after all. He has also often discussed the importance of considering your well-being and the well-being of those around you - and enjoyment is a key part of such well-being. “Of course, I’m not like that every day. Sometimes I eat pizza with my son, because if not, I would be a boring dad.” (ChrisMD)
So, he is no machine. He understands the importance of moderation, of avoiding doing anything to the point at which it might become an unhealthy obsession.
At the end of the day, Ronaldo is content doing the absolute most that he can - be it in terms of training, sleep routine, diet, recovery therapy. He pushes himself to the limit, strives for impeccable health and quality of life in all aspects of his daily routine, but never loses sight of who he is and what his goals are. It’s this mentality that has allowed him to win 5 Ballon d’Ors, 5 Champions Leagues, and countless other titles throughout his career.
