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Last year, it was revealed that Cristiano Ronaldo, now just over 40, has a biological age of 28.9. The striker, who continues to play for Al-Nassr and the Portuguese national team, has managed to ‘reverse’ his biological age by more than ten years. But how? There are his sleeping habits – a strict routine he maintains alongside his physical training during the day, so that his body can rest and recover before every match or training session. Another key factor is his diet.
Sleep is essential for the body’s recovery after high-intensity exercise during the day. Diet, in turn, is vital for providing the body with the energy needed to perform such exercises. Being a professional footballer, especially someone as committed as Ronaldo, demands the energy to run for 90 minutes, dribble past defenders and score goals from distance. That is why the star treats his meals in the same way he treats sleep: as part of his training routine. “Sometimes I eat up to six small meals a day to ensure I have enough energy for every session at the highest level.” (The Standard)
Discipline served on a plate
Every 3 or 4 hours, then, Ronaldo has a small meal, keeping his energy levels optimised for peak performance. But he understands that it’s not just about when to eat, but also what to eat. Giorgio Barone, a chef who worked with him at Juventus, recalls the player’s diet: “It’s not a diet of expensive foods, but of healthy foods. I use organic and natural foods: fish, chicken, veal, eggs, avocado, coconut oil and black rice.” (The Mirror) He adds that Ronaldo’s favourite foods are fish, grains and salads, all of which aid muscle strengthening and recovery.
This obsession with healthy eating is well known among Ronaldo’s fans, but even more so among his friends and colleagues. French full-back Patrice Evra, who played alongside Ronaldo for three seasons at Manchester United, recalls going for lunch at his former teammate’s house. Jokingly, he says: “I’ve got some advice for everyone: if Cristiano Ronaldo invites you to lunch, just say no. [...] He asked me to go after training; I was really tired, but at the table, there was only salad, chicken and water.” (ITV)
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Hydration as a way of life
And speaking of water, it has become almost a symbol of Ronaldo’s health over the years. During an interview at Euro 2020 (held in 2021 due to COVID), Ronaldo noticed that two bottles of Coca-Cola had been placed in front of him on the table, as the brand was an official sponsor of the tournament. With a look of disapproval, CR7 removed the bottles and placed a bottle of water there instead, simply shouting: “Water!” The move resulted in a loss of $5 billion in market value for Coca-Cola (just over R$20 billion). But those who know Ronaldo well were not surprised – the star refuses to drink soft drinks or alcohol, always prioritising his health, and has even expressed his disappointment at seeing his family consume such products: “Every now and then, my son drinks Coca-Cola or Fanta and eats crisps, and he knows I don’t like that.” (Marca)
Although he disapproves of sugary soft drinks, Ronaldo drinks plenty of water, understanding the benefits of constant hydration. This is also why he is a partner and ambassador for URSU, a brand of natural alkaline mineral water.
“A machine”? Not quite.
But there is something important we must remember. Ronaldo’s incredible longevity as a star player who never disappoints means that many people see him as a “machine”. Even chef Barone commented: “He looks after his body as if he were looking after a Ferrari.” (The Mirror)
“Of course, I’m not like this every day. Sometimes I eat pizza with my son, because otherwise I’d be a boring dad.” – Cristiano Ronaldo
But, at the end of the day, Ronaldo is human. He also frequently speaks about the importance of looking after his own wellbeing and that of those around him – and enjoyment is an essential part of that care. “Of course, I’m not like this every day. Sometimes I eat pizza with my son, because otherwise I’ll be a boring dad.” (ChrisMD)
In other words, he’s not a robot. Ronaldo understands the importance of moderation, of preventing any habit from turning into an obsession or excess.
Ultimately, Ronaldo gives his all in everything he does – whether it’s training, his sleep routine, his diet or his recovery. He pushes himself to the limit, striving for impeccable health and quality of life in every aspect of his daily routine, but he never loses sight of who he is and what his goals are. It is this mindset that has enabled him to win 5 Ballon d’Ors, 5 Champions Leagues and numerous other titles throughout his career.
