Do you remember Cristiano Ronaldo famously removing Coca-Cola bottles from a press conference during the Euro 2020 football championship?
“Drink water”, he stated calmly while the whole world watched.
That small act of defiance is so classic Ronaldo. It’s also a testament to how he lives his life. And what a fascinating one that is!
At 40, Ronaldo does not seem to be slowing down. He’s basically a living legend for both football fans and fitness junkies. Whether you’ve been following him for years or just hear his name every time someone talks about football, you know that Ronaldo is nothing short of a force of nature. He is the living embodiment of sheer determination and ruthless resolve.
And now, as Ronaldo turns 40, he seems to have stopped ageing. But here’s the thing—how does anyone manage that? We can’t control how we age because, let’s face it, genetics play a huge role. But then, what else can we do? The big, simple answer? Lifestyle.
It really is that simple. And we could all take a page out of his book and learn from it.
Now, I get it. You may protest at first. His net worth might come up. You might think, “Yeah, but he has the best chefs, personal trainers, top-notch equipment—how can any of us even compare?”
But if we strip all that away, at the heart of it, it comes down to one thing: determination. The determination to be the best version of ourselves.
Does life start at 40? It sure can. And guess what? The reins are in your hands.
1. Fitness regime
What can be the correct adjective to describe Cristiano Ronaldo’s fitness regime? Impossible? Extraordinary? Supernatural? Either way, it is impossible for us, mere humans, to have the fitness regime of gods, right?
But, if you try to look beyond the cryo-chambers, five 90-minute naps, racing Bugattis, personal chefs, and unending wealth, the key components of his fitness are “focus, commitment and sheer will” (John Wick fans, gather here).
Ronaldo works out five days a week, three to four hours a day. If you look at his workouts, most are the usual full-body strength, core strength and glute exercises that we can all do. He loves to go for a swim or run on the days he skips the gym.
So, if you stay dedicated to your fitness regime and workout according to your needs, you’ll be perfectly fine!
2. Diet
Ronaldo's diet is pretty much what you'd expect from someone at the top of his game. It’s all about lean proteins, plenty of fresh veggies, complex carbs, fruits, fish, healthy fats, and whole grains.
Chicken is his go-to protein, and he’s even called it “magical”. He usually goes for a steak and a side salad when he eats out.
His favourite dish is Bacalhau à Brás, a classic Portuguese meal made with salted cod, scrambled eggs, onions, straw potatoes, olives, and parsley. It’s a super balanced meal with protein, Omega-3, iodine, vitamin B12, and carbs—pretty much everything you need in one dish.
Ronaldo also avoids sugary drinks, and his coffee is always black with no milk or sugar. He’s mentioned in interviews how much it annoys him when his teenage son has soda or chips.
What’s cool about his diet is that it’s not totally out of reach. Sure, he gets access to the best ingredients, but the real takeaway is how he includes all the essential food groups. He keeps his diet on point by being mindful of what he eats and limiting cheat days.
3. Sleep
Ronaldo’s sleep routine? Not for the faint-hearted. Instead of getting a solid eight hours in one go, he’s all about 90-minute naps throughout the day. This is called polyphasic sleep, and it’s supposed to help with performance and muscle recovery.
Before you start thinking about copying him, though, it’s worth noting that this sleep method isn’t necessarily the best for everyone. Experts are divided on it because splitting up sleep can mess with your body’s circadian rhythm and might even lead to sleep deprivation.
That being said, research shows that 90-minute naps can be super helpful. A quick nap between 30 and 90 minutes can boost your brain power, but if you nap for too long (or too short), it can hurt your focus, memory, and performance.
So, if you're feeling midday drowsiness, don’t feel bad about napping! Just ensure it’s somewhere in that sweet spot for 30 to 90 minutes for the best results.
4. Curiosity
One thing that everyone who knows Cristiano Ronaldo can agree on is that he’s endlessly curious. There are stories about him walking into a room and immediately asking two people what they’re talking about to know what people are working on or learning.
It’s something he’s talked about a lot, and he credits this curiosity as a big part of his success. For him, staying curious isn’t just about being better in his career but improving in every area of life.
Ronaldo’s curiosity drives him to constantly learn, whether it's about football tactics, nutrition, or even how to improve his mindset. He’s not just satisfied with where he’s at - he’s always looking for ways to grow.
That’s what keeps him ahead of the game—not just being a great player, but a student of life in general.
At the end of the day, it’s a good reminder that success isn’t just about raw talent. It’s about being open to learning, asking questions, and always pushing yourself to get better, no matter how far you’ve come.
5. Prioritising Mental Health
Here’s the thing - no matter how much you focus on getting fit, sticking to a strict diet, or pushing yourself to get enough sleep, your overall well-being still comes down to your mental health. And Ronaldo gets that big time. He’s always worked hard to keep his mind in check just as much as his body.
Take, for example, the way he handles personal boundaries. A perfect illustration came before the 2016 Euros when Ronaldo threw away a reporter's microphone because he felt it was invading his personal space.
This wasn’t just a moment of frustration—it was a clear display of his need to maintain control over his environment and mental peace. Ronaldo doesn’t let external pressure dictate how he feels or what he shares - he draws a line when things start to get too personal or distracting, reinforcing his mental strength.
And when it comes to his family life, Ronaldo knows how to keep things separate from his career. He keeps his family life private and shields them from the constant media attention.
Sure, he spends quality time with his kids and partner, but he keeps those moments away from the spotlight and the pressure of training.
This separation helps him recharge mentally and emotionally, allowing him to be fully present in his professional and personal life without one bleeding into the other.
By setting these boundaries, whether in the press or at home, Ronaldo actively prioritises his mental health—just as important as his physical fitness. This balance is a huge part of why he’s maintained such an incredible career and personal life for so long.
In 2015, Cristiano Ronaldo and the University of British Columbia Okanagan, announced that a fourth-year Sociology course was to be focused on Cristiano Ronaldo. BC Associate Professor Luis LM Aguiar felt that “Ronaldo’s social and cultural appeal transcends football, making him an interesting study”.
We’ve all grown up watching Ronaldo dominate the field and seen him rack up award after award. But this wasn’t just about luck or raw talent— this guy built his legacy on pure willpower and an unstoppable drive to be the best.
And honestly, isn’t that something we can all take inspiration from?
We cannot even compare to this machine of a man, but we can learn from his relentless focus and push ourselves to be the best version of who we are.
Before I go, let me leave you with a fascinating fact about Cristiano Ronaldo and what an absolute beast of a man he is.
When Ronaldo leaps during a match, he generates five times the power of a cheetah sprinting at full speed. From a standing position, he can jump 44 centimetres in the air, and with a run-up, he can reach 78 centimetres—seven centimetres higher than the average NBA player!
What a legend!
Q. What is Ronaldo’s diet plan?
A. Cristiano Ronaldo consumes six small meals daily, focusing on lean proteins, whole grains, fruits, and vegetables. He avoids processed foods, sugary snacks, and carbonated drinks, opting primarily for water. His favourite dish is Bacalhau à Brás, a Portuguese meal featuring salted cod, onions, fried potatoes, and scrambled eggs.
Q. What does Ronaldo eat every day?
A. His meals are rich in lean proteins, including seafood like sea bass, swordfish, and cod, as well as other lean meats and eggs. These proteins aid in muscle repair and growth.
Ronaldo also incorporates whole grains, fresh fruits, and vegetables into his diet, ensuring a balanced intake of carbohydrates, vitamins, and minerals essential for overall health and energy.
Q. What is Ronaldo’s favourite food?
A. Cristiano Ronaldo's favourite dish is Bacalhau à Brás, a traditional Portuguese meal made with shredded salted cod, onions, finely diced fried potatoes, and scrambled eggs.
Q. How many times does Ronaldo train?
A. Cristiano Ronaldo trains five days a week, dedicating 3–4 hours daily to various exercises, including cardio, strength training, and technical drills.
