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%
- Low Medium Fat 30%
- Mid-High Protein 60%
Diet Details
Keep It Clean
Ronaldo eats healthy whole foods such chicken breast, baked potatoes, egg whites and whole-wheat pasta.
Keep It Regular
Ronaldo burns through a lot of calories and so he eats every few hours to keep his energy level high.
Supplement As Needed
Ronaldo takes vitamins and other supplements to help with recovery.
What to Eat
Chicken Breast
Turkey
Tuna
Egg Whites
Potatoes
Beans
Fruits
Rice
Green vegetables
Lemon juice
What to Avoid
Sugar
Refined Foods
Processed Foods
Hydrogenated Fats
Artificial Ingredients
Artificial Ingredients
Alcohol
Ronaldo on Diet
‘A good workout must be combined with a good diet.’
Ronaldo on Frequent Meals
‘Eat regularly. If you train regularly, it’s important to keep energy levels high to fuel your body[…]’
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
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.
Tuesday
Rest
Wednesday
Bench Dip: 20 reps
Push-ups: 20-30 reps
Medicine Ball Toss: 15 reps
Push Press: 10 reps
Thursday
Power Cleans: 5 reps x 5 sets
Sprints: 200 meters x 8 sets
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
Saturday
Rest
Sunday
Jump rope: 1 min active, 1 min rest x 10 sets
Resistance Springs: 50 meters x 10 sets
Ronaldo on training
‘I think sometimes the best training is to rest.’
Ronaldo on making time to work out
‘Fit in exercise wherever you can.’
Ronaldo on routine
‘If you get into a routine, then it makes it easier and will become a habit.’
Cristiano Ronaldo’s Supplements
Protein
Herbalife protein shakes are a source of lean, convenient protein and they build muscle.
Joint Support
With the pounding Ronaldo’s joints take, a joint supplement is key.
Multivitamin
Multivitamins fill in gaps in your diet.
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.
Ronaldo on Hard Work
‘Talent without working hard is nothing.’
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.’
