Cristiano Ronaldo Workout and Diet

Professional Soccer Player
Born: 1985

Cristiano Ronaldo dos Santos Aveiro aka ‘CR7’ is a Portuguese professional soccer player who is considered to be the best in the world currently, and one of the greatest players of all time. He plays forward for the Italian club Juventus and is the captain of the Portuguese national team. He has won the Ballon d’Or 5 times and the European Golden Shoes 4 times. He has won 27 trophies so far in his career, including 5 UEFA Champion League titles and a UEFA European Championship. Ronaldo was diagnosed with a heart condition at age 15 but had surgery and was signed by Manchester United when he was 16. He was named the World’s Most Famous Athlete by ESPN 3 years in a row. He is 6 feet 1 inch tall and weighs about 185 lbs. Ronaldo keeps his body fat below 10%.

Known For:

Cristiano Ronaldo’s Diet

Summary

To maintain his metabolism, Ronaldo eats every 2-4 hours, about 6 meals total per day. To maintain muscle mass, he eats plenty of lean meat and vegetables, and he also drinks protein shakes, and takes joint supplements and vitamins. He avoids sugar because of its negative effect on metabolism. He also avoids alcohol.

Estimated Macros

  • Medium Carbs 40% 40%
  • Low Medium Fat 30% 30%
  • Mid-High Protein 60% 60%

Diet Details

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Keep It Clean

Ronaldo eats healthy whole foods such chicken breast, baked potatoes, egg whites and whole-wheat pasta.

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Keep It Regular

Ronaldo burns through a lot of calories and so he eats every few hours to keep his energy level high.

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Supplement As Needed

Ronaldo takes vitamins and other supplements to help with recovery.

What to Eat

R

Chicken Breast

R

Turkey

R

Tuna

R

Egg Whites

R

Potatoes

R

Beans

R

Fruits

R

Rice

R

Green vegetables

R

Lemon juice

What to Avoid

Q

Sugar

Q

Refined Foods

Q

Processed Foods

Q

Hydrogenated Fats

Q

Artificial Ingredients

Q

Artificial Ingredients

Q

Alcohol

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Ronaldo on Diet

‘A good workout must be combined with a good diet.’

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Ronaldo on Frequent Meals

‘Eat regularly. If you train regularly, it’s important to keep energy levels high to fuel your body[…]’

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Ronaldo on Hydration

‘Drinking water is so important.’

Cristiano Ronaldo’s Workout Routine

Weekly Routine

Ease In

Ronaldo always starts with a warm-up to reduce the risk of injury.

Stay Lean

Ronaldo works out for 3-4 hours per day, 5 days per week, to ensure he stays lean.

Cardio Rules

Ronaldo does several running sessions each day. Each one lasts about a half-hour.

Mix It Up

Ronaldo’s main workout is split between cardio and weights. It keeps things interesting and improves both stamina and strength.

Get Technical

For ball control and other skills, Ronaldo does daily technical drills.

Communicate

To ensure good communication with teammates, Ronaldo also does tactical exercises.

Hit the Gym

Ronaldo works out five days a week for several hours each day.

Jump To It

In addition to running, Ronaldo also jumps rope and sprints for his cardio training.

Round And Round

Ronaldo concentrates on one area each day: legs, core, stability, cardio, etc.

Exercise Style

Z

Monday

Barbell Squat: 8 reps
Box Jump: 20 inches, 10 reps
Broad Jump: 8 reps
Jumping Lunge: 8 reps/leg
Lateral bound: 12 inches, 10 reps
Repeat circuit 3x.

Z

Tuesday

Rest

Z

Wednesday

Burpee Pull-up: 10-15 reps
Bench Dip: 20 reps
Push-ups: 20-30 reps
Medicine Ball Toss: 15 reps
Push Press: 10 reps
Z

Thursday

Power Cleans: 5 reps x 5 sets
Sprints: 200 meters x 8 sets

Z

Friday

One-Arm Side Dead Lift: 5 reps/arm x 3 sets
Dumbbell One-legged Dead Lift: 10 reps x 2 sets
Knee Tuck Jump: 10-12 reps x 3 sets
Overhead Slam: 10-12 reps x 3 sets
Hanging Leg Raise 10-15 reps x 3 sets

Z

Saturday

Rest

Z

Sunday

Jump rope: 1 min active, 1 min rest x 10 sets
Resistance Springs: 50 meters x 10 sets

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Ronaldo on training

‘I think sometimes the best training is to rest.’

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Ronaldo on making time to work out

‘Fit in exercise wherever you can.’

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Ronaldo on routine

‘If you get into a routine, then it makes it easier and will become a habit.’

Cristiano Ronaldo’s Supplements

Herbalife protein shakes

Protein

Herbalife protein shakes are a source of lean, convenient protein and they build muscle.

Get it here

Joint Support

Joint Support

With the pounding Ronaldo’s joints take, a joint supplement is key.

Get it here

Multivitamin

Multivitamin

Multivitamins fill in gaps in your diet.

Get it here

Cristiano Ronaldo’s Lifestyle

Sleep It Off

Ronaldo sleeps a minimum of 8 hours per night for recovery.

Family Therapy

Ronaldo loves to spend time with family and friends. This helps him to keep relaxed and in a positive mindset.

Strong Body, Strong Mind

Ronaldo believes that achieving your goals and dreams are as much a mindset as they are a physical challenge.

Live Clean

Ronaldo doesn’t just work out for a few hours every day; it’s a way of life.

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Ronaldo on Hard Work

‘Talent without working hard is nothing.’

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Ronaldo on Doing His Part

‘I’m not going to change the world. You’re not going to change the world. But we can help — we can all help.’

{

Ronaldo on Overcoming Challenges

‘Learn to train your mind as well as your body.’

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