One of the reasons that helps Cristiano Ronaldo maintain his long-term form is thanks to his extremely “strange” sleeping habits as well as his scientific diet.
At the age of 39, when many players have begun to retire, Ronaldo still maintains an impressive scoring form with 50 goals in just 56 matches for Al Nassr. The secret behind his success is his determined attitude every time he plays, along with his scientific lifestyle, including a unique sleeping schedule and a scientific diet.
Extremely “strange” sleeping habits
Unlike the usual 8 hours of sleep a night of many other people, Ronaldo chooses to take many short naps during the day. Every day, he takes 5-6 naps, each lasting about 90 minutes.
What’s special is that Ronaldo always lies in the fetal position. After dinner, he spends time relaxing with friends, swimming and then takes a nap until midnight. Next, CR7 continues to nap at around 3am before waking up to start a new day.
Ronaldo sleeps up to… 5 times a day.
At first glance, this sleep regime may seem “strange” and unbelievable. However, according to sleep expert Nick Littlehales, who has worked with Ronaldo, these short naps help players recover better than a long sleep.
“It’s not a nap – naps are just for older people who watch TV a lot. This is a way to sleep less but improve recovery,” explains Littlehales .
The expert said that these sleeps help the brain to rest and recover, thereby increasing the ability to concentrate and stay alert, helping Ronaldo make accurate decisions on the field. At the same time, sleeping according to this habit will help the Portuguese player reduce stress, anxiety and improve his mood, creating conditions for playing with the most comfortable and confident spirit.
Disciplined and scientific diet
In addition to his unique sleeping regimen, Ronaldo also focuses on a scientific diet and exercise regimen. He eats 6 meals a day, ensuring adequate protein, carbohydrates and fat.
It is known that Ronaldo’s meals are advised and prepared by NASA scientists. Meals are as important as exercise regimen.
A typical meal of Cristiano Ronaldo
Ronaldo’s diet is based on a protein-rich diet consisting of meats and vegetables, with minimal sugar and very few processed foods, ensuring the ideal balance between essential nutrients and the right amount of calories.
This way of eating is to meet the high nutritional needs of football players, providing the necessary energy for high-intensity training sessions throughout the day. It is known that Ronaldo has a personal nutritionist following him closely since his days at Real Madrid.
Girgio Barone, the Portuguese superstar’s personal chef during his three years playing in Italy, revealed Ronaldo’s daily menu had “almost no expensive food”.
“It’s healthy food,” said the Italian chef. “I use organic and natural foods – fish, chicken, veal, eggs, avocado, coconut oil and brown rice. Ronaldo takes care of his body like he takes care of a Ferrari.”
Ronaldo loves nutrient-rich avocados, fresh fish and generally high-protein, low-fat foods like chicken. Ronaldo once called this a ‘magic’ food because of its healthy properties. Salads, whole grains like quinoa, and fresh fruit also feature regularly in Ronaldo’s meals.
Ronaldo’s favourite food is Bacalhau a Bras, a traditional dish combining omelette, fried potatoes and salted cod, according to his Portugal teammates.
Ronaldo eats 5-6 meals a day. For breakfast, the 38-year-old player chooses to eat ham, cheese and yogurt. Between breakfast and lunch, Ronaldo eats bread with fruit and avocado to replenish energy.
Ronaldo usually eats two meals for lunch. The first is chicken salad, the second is usually fish with salad, eggs and olives. In the evening, Ronaldo continues to eat two meals. Fish seems to be the Portuguese superstar’s favorite food. The player continues to choose fish for his last meal of the day – tuna, cod, or switch to beef or chicken.
Thus, Ronaldo’s total daily calorie intake is usually around 3,200 calories, avoiding most foods related to refined sugar and alcohol. CR7’s former teammate Patrice Evra once joked that when Ronaldo invited him to lunch, he should not accept because it would be the most boring meal.
In addition to eating healthy, drinking enough water is also very important for the former Real Madrid superstar. Surely we still remember that in the press conference at Euro 2020, Ronaldo pushed the Coca-Cola bottle out of the frame, then sent a message to the audience: “Drink water, instead of Coca-Cola”.
Although this action caused trouble for the major sponsor of Euro 2020, it also partly affirmed Ronaldo’s discipline and strictness in eating and drinking.
Hobbies are in the “refrigerator”
Ronaldo’s daily scientific routine cannot lack time for “healing”, relaxation, and therapy after matches.
When he returned to Manchester United in 2021, Ronaldo invested in a £50,000 cryotherapy chamber at home. The chamber uses super-cold liquid nitrogen to rapidly reduce the temperature of the air inside to -200°C.
This treatment is popular with many athletes, such as Usain Bolt and footballer Erling Haaland.
Cryotherapy chambers help reduce inflammation and swelling caused by injuries by increasing blood flow as the body reacts to extreme cold. Ronaldo spends time in these chambers to reduce muscle soreness and improve recovery time between matches and training sessions.
However, humans cannot be exposed to extreme cold for more than five minutes at a time as this can damage healthy tissue. Using a cryo chamber at home, the Portuguese player arranges cold therapy sessions lasting just three minutes at a relatively comfortable temperature of -160°C (-356°F).
Professional and scientific training over the past 20 years has helped Cristiano Ronaldo maintain a physical condition that allows him to continue playing at the age of 39. However, despite his extraordinary endurance, CR7 cannot avoid the burden of age. This is the time when the importance of daily habits and methods of recovery and body care increases.
