Cristiano Ronaldo has a strict diet that helps him dominate the world

Cristiano Ronaldo made headlines ahead of Portugal’s opening Euro 2020 game against Hungary. At a press conference, the Portugal captain moved two Coca-Cola bottles away from him and held up a bottle of water, saying “Agua!” – encouraging people to snub fizzy drinks in favour of water. The move made headlines throughout the world and brought a new focus on Ronaldo’s famously uncompromising diet.

According to Insider, Ronaldo, who was one of the first players at Manchester United to hire a personal chef, eats six meals a day. He follows a very strict diet, which features a lot of swordfish, tuna and olives. He does five gym sessions a week, enjoys an afternoon siesta, swims regularly and does pilates.

For breakfast, Ronaldo has a “selection of hams and cheeses with a side of yoghurt.” The Portugal captain then has some avocado on toast as a post-breakfast snack. Ronaldo reportedly has two lunches. The first is a chicken salad, and the second is a variety of fish with eggs, salad and olives.

For dinner, Ronaldo is said to have two meals. The former Juventus forward will either eat fish – cod, haddock or tuna – or eat chicken or steak. His total energy intake each day is said to be around 3,200 calories.

According to The Times, Ronaldo’s favourite meal is bacalhau à brás – cod, onions, thinly sliced potatoes and scrambled eggs. The 36-year-old avoids fizzy drinks, and has since he was a teenager, because of their high sugar content.

Ronaldo is also said to only drink alcohol on “special occasions.” When he does drink alcohol, he will only have one glass of wine. Ronaldo has wedded this strict diet to his incredible natural talent, football intelligence and intense winning mentality, which has seen him win almost every single individual and team honour in the sport.

"Eat regularly," Ronaldo continues. "If you train regularly it’s important to keep energy levels high to fuel your body for better performance. I sometimes eat up to six smaller meals a day to make sure I have enough energy to perform each session at top level." Hydration is vital, too - "drinking water is so important," Ronaldo affirms - but one of the sacrifices he makes to keep his body in top condition is avoiding alcohol and carbonated drinks.

Ronaldo’s secrets?
Healthy living is not something that Ronaldo dedicates a few hours to each day - it's a way of life he adheres to at all times. That is not only a physical challenge but a mental one, too. "Learn to train your mind as well as your body," Ronaldo says. "Mental strength is just as important as physical strength and will help you achieve your goals.

"Be disciplined. Keeping yourself motivated and sticking to your routine is key. For me, there is no room for easing off so I have to be strict." You can help yourself by setting goals and working with a training partner, adding competitiveness and company to your routine. When he is not exercising Ronaldo tries to maintain a relaxed, restful lifestyle despite his massive frame and the attention he commands.

"Training and physical sessions are most important, but living a relaxed lifestyle helps you to be the best you can be, physically and mentally," Ronaldo explains. "I spend my free time with family and friends, which keeps me relaxed and in a positive mindset."

Something unique in Ronaldo's fitness regime is that he does not sleep for the traditional eight hours a day. Rather, instead, he chooses to take five 90-minute naps a day.
Says Professor Littlehales in his book "Sleep: The Myth of 8 Hours, the Power of Naps... and the New Plan to Recharge Your Body and Mind": it is better for athletes to take five naps each day consisting of 90 minutes each instead of a full night's sleep.