Cristiano Ronaldo has turned 40, yet he continues to break scoring records and dominate the football scene. Unlike many athletes his age who enjoy retirement, Ronaldo remains at the top of his game, currently playing for Saudi Arabian club Al-Nassr. His dedication to fitness and health allows him to perform at an elite level, and he has reportedly agreed to a one-year contract extension that will keep him in Saudi Arabia until June 2026, earning an astonishing €200 million per year.
To maintain peak physical condition, Ronaldo follows several unconventional routines. His methods ensure that his body remains in top shape for the rigorous demands of professional football. From his unique sleeping habits to his specialized diet, every aspect of his lifestyle is tailored for maximum performance.
Six Mini Meals a Day
Ronaldo follows a strict diet that consists of six small meals spread throughout the day rather than the traditional three. These meals include breakfast, brunch, lunch, a snack, supper, and dinner. This eating pattern helps meet the high energy demands required for his intense training and matches.
His diet is carefully curated by a personal nutritionist, a practice he has maintained since his time at Real Madrid. He prefers high-protein, low-fat foods such as chicken, which he once described as “magical” due to its health benefits. Additionally, he consumes a lot of nutrient-rich avocados and fresh fish to maintain his lean and powerful physique.
Sleeping Like a Baby
Ronaldo follows an unusual sleep pattern known as polyphasic sleep. Instead of getting a continuous seven to eight hours of sleep at night like most people, he opts for five 90-minute naps throughout the day.
This sleep method, which is similar to how babies sleep, is believed to enhance productivity, increase alertness, and improve the ability to learn and retain new information. By structuring his rest in this way, Ronaldo ensures his body gets optimal recovery time while maximizing his waking hours for training and preparation.
Cryotherapy for Recovery
One of the key components of Ronaldo’s recovery routine is his personal cryotherapy chamber. This device uses freezing liquid nitrogen to drop the air temperature inside to an extreme -200°C (-328°F).
This therapy helps reduce inflammation, alleviate muscle pain, and decrease injury-related swelling. It also enhances blood circulation, accelerating muscle recovery after games and training sessions. Other elite athletes, including Usain Bolt and Erling Haaland, have also embraced cryotherapy for its recovery benefits.
Intense Four-Hour Daily Workouts
Ronaldo’s commitment to fitness extends beyond regular team training sessions. He follows an intense personal workout routine that includes a mix of cardiovascular exercises, high-intensity sprinting, Pilates, swimming, and weight training.
His gym sessions typically last around four hours per day, with 25-30 minutes of cardio, strength training, and targeted exercises to build muscle endurance. His disciplined approach to training has allowed him to maintain his physical dominance well into his 40s.
Painting Toenails for Protection
One of the lesser-known aspects of Ronaldo’s routine is his habit of painting his toenails black. This is not a fashion statement but a preventive measure against bacteria and fungal infections.
By applying a protective layer to his toenails, he minimizes the risk of infections that could arise from constant exposure to sweaty boots and damp environments. While it may seem like a small detail, it reflects his meticulous attention to every aspect of his health and performance.
Through a combination of disciplined nutrition, strategic rest, advanced recovery techniques, and rigorous training, Ronaldo continues to defy age and set new benchmarks in football. His unwavering commitment to excellence ensures that he remains a dominant force on the field, even at 40.
