To what extent are Cristiano Ronaldo’s phenomenal achievements in football down to clean habits and adhering to a meticulously crafted diet?

The answer to that is subjective though it should be said that the player himself has always placed substantial stock in fuelling his body with a carefully monitored blend of proteins, carbs, and healthy fats, a body that was once compared by a live-in chef to a Ferrari.

Perhaps if the question is reconfigured it becomes less subjective. Would the five-time Ballon d’Or winner have scaled such rarefied heights in the game had he regularly enjoyed apple crumble or brownies with whipped cream?

These examples are not random, rather they were the desserts of choice in the Manchester United canteen, that was until Ronaldo returned to the club in 2021, his bemusement at their mere presence enough to have them removed from the menu. His team-mates settled for fruit instead.

Retaining the physique of a lightweight boxer despite being north of forty, the Portuguese legend maintains the same strict regimen he partly attributes to two decades and more of success, consuming 3,200 calories a day that consists of six small, nutrient-dense meals.

These vary, though lean proteins such as chicken, fish and eggs typically feature prominently. So too does whole grains, with quinoa and black rice particular favourites. When anything is cooked coconut oil is always used, it being high in lauric acid that improves cholesterol.

It is reported that his ‘cheat treat’ of choice is a dish called Bacalo Albras, that contains salted cod, onions and fried potatoes. If he’s feeling especially naughty he will allow himself some cheese.

It will come as no surprise to learn that processed foods and sugar are nowhere to be seen, while alcohol is restricted to an occasional glass of red wine when celebrating.

Breakfast of Champions: Starting the Day Right

Ronaldo’s habit of eating portion-controlled meals every two to three hours is fairly unusual among elite sports stars, though hardly unique. What those meals consist of however directly tallies with the daily diet of every top-class footballer, each looking for optimal gains and enhanced recovery between workouts and games.

It is a routine that begins on waking every morning, following eight hours of sleep because quality rest is vital for cognitive function and repairing muscle tissue. Two glasses of water are drunk, infused with lemon and sea salt. Breakfast is then eaten at the training ground and this tends to be porridge, fruit, scrambled eggs or avocado on toast, the latter rich in monounsaturated fat.

After training, some players take food home with them, while others have a fridge full of meals ready to microwave, prepared and delivered by chefs to a restaurant standard. Each will comply with a micronutrient breakdown that is tailored precisely to the player’s needs.

No stone is left unturned in this regard, with state-of-the-art technology used to calculate the macro nutrients and calories of each recipe.

Data Box – It is not uncommon for clubs to deploy a ‘sweat test’ at the start of every campaign. This is to ensure that each player is allocated a personised hydration plan.

A typical lunch for a footballer may be salmon, rice and broccoli though, as the above implies, this varies from player to player.

Trail mix and high-protein yoghurt are popular snacks among the footballing community and then for dinner chicken is often a staple, along with quinoa, sweet potatoes and vegetables.

Pre-Match Fuel: Carb-Loading and Avoiding Fibre

The occasional sweet treat is permitted for every player, regardless of their stature, though the more disciplined will content themselves with citrus zest in their overnight oats.

As for off-season blow-outs, they are now largely a thing of the past.

Alluding to that bygone age, when players used to routinely scoff steak and chips prior to a match, leads us to that crucial 24 hours that build up to kick-off.

Danny Webber is a sports nutritionist who works for Wrexham FC and he takes us through a typical food-plan as the big game approaches.

In that period the aim is to increase a footballer’s carbohydrate intake. That’s going to be their predominant fuel.

"So they’re loading up the muscles with glycogen, which is the stored carbohydrates, looking to get between six to eight grammes per kilogram of body mass. Cereals and breads are added, as well as pastas, rice, and potatoes. Also, in order to hit those numbers, and make it as easy as possible, there are additional energy drinks and banana breads.

We’re lowering the amount of fibre that they eat. So we pull back on vegetables and avoid red meats, because too much fibre slows down digestion and makes them feel quite heavy.”

And what about pre-match meals? What do they consist of, in an era that has seen sports nutrition evolve into a highly scientific and periodized discipline?  

“It depends on the player but most prefer to have something nice and light. And because they have carb-loaded the day before, that takes the pressure off having carbohydrates on the day, which is what they would have done in the past.

Some of our players will still have pasta or chicken pre-match, but a lot of them now have pancakes, with a bit of honey and yoghurt. If not, scrambled eggs and baked beans.”

Nutrition is now at the very forefront of sports science, with clubs and players aware that what you put in, you ultimately get out. Subsequently, an awful lot of work, data, and strategy informs precisely what a player eats and, crucially, when.

It’s very reassuring to know however that the humble baked bean still has a part to play in that.