Cristiano Ronaldo Diet Plan, Food and Workout Routine, Exercises

Cristiano Ronaldo Diet Plan, Food and Workout Routine, Exercises

Cristiano Ronaldo is one of the fittest athletes in the world. He has an incredibly chiseled physique, and that’s not just good to look at, but also important for his profession, because he is definitely one of the fastest soccer players with incredible stamina. But, it did not happen in a day. As we all know and understand, building a strong, fit body takes a lot of dedication, be it in terms of regular exercise, or sticking to a well-designed diet. Unlike what most people think, being on a ‘diet’ is not just about starving oneself; it’s about eating the right food, based on calculated macronutrient intake. Let’s take a look at Ronaldo’s diet and workout routine.

Cristiano Ronaldo Diet Principles

Ronaldo Foods: Cristiano Ronaldo Diet Plan, Food and Workout Routine, Exercises
Cristiano Ronaldo Diet Plan

The Real Madrid star follows a strict diet, because he knows how important food is for the body, and how it can affect the body. The basic principles on which his diet is based are as follows:

  • Meal Frequency: His daily food is divided into 6 small meals, taken at gaps of 2-4 hours. The short gaps help to keep his metabolism in check.
  • Sufficient Protein: His diet includes lots of lean meat, which helps with the repairing and building of muscles after all the wear and tear.
  • Supplements: Like all athletes, his diet includes protein shakes, multi-vitamins, joint supplements, etc. And no, these are not harmful ‘drugs’.
  • Sufficient Vegetables: His diet includes veggies because the vitamins and minerals are required for his body’s recovery
  • Low Sugar Intake: Foods and drinks which have high sugar content are not part of his diet, as these can cause accumulation of fat, as well as slow metabolism
  • Sufficient Complex Carbohydrate: It helps with building the stamina and persistence
  • Fruit Juice: Ronaldo avoids alcohol for his personal reasons, but that works well for his health as well. He prefers fruit juices.

Cristiano Ronaldo Diet Plan/Chart

  • Breakfast: Fresh fruit juice, egg whites, whole-wheat/whole-grain cereals
  • Lunch: Salad, veggies, chicken, baked potato, whole-wheat pasta
  • Snack: Juice of any fruit or lemon, tuna roll
  • Dinner: Fruits, beans, chicken/turkey breasts, rice, pulses

Ronaldo Favourite Food

According to Portuguese national chef Hélio Loureiro who has been cooking for the team for 9 years, the favourite food items of the team’s star player as as follows:

  • Bacalhau à Brás: A Portuguese dish made of shredded cod, shoestring potatoes, onions, wrapped on eggs and onion. A caloric dish that Ronaldo only eats once in a while.
  • Hélio Loureiro: An English risotto with arborio rice and stuffed with funghi.
  • Port Wine: Ronaldo has always refrained from alcohol intake from an early age, but he has developed a taste for good wine. He occasionally indulges in Port Wine from Douro Valley in Porto, which is his favourite.
  • Espetada Madeirense: A specialty of Ronaldo’s home town, Madeira, this dish is nothing but beef skewers with fried cornmeal.
  • Vegetable Soup: Packed with nutrients, a vegetable soup is a universally accepted dish for health benefits. Ronaldo prefers to have vegetable soups at night.

Ronaldo Workout Principle

The main idea behind his website is to gain optimal endurance, core strength, balance, skills, ball control, communication with teammates, and flexibility, as well as to reduce body fat as much as possible. The schedule obviously depends on his already stipulated matches. His workout regime includes 5 days of training, with a session of 3-5 hours each day. His schedule includes:

  • Cardio exercises like running sessions, lasting for 25-30 min each
  • Short periods of high intensity exercises like sprinting drills
  • Technical drills concentrating on skills and ball control
  • Tactical exercises to improve communication with teammates
  • Gym training for developing specific muscles and increase total body strength

Ronaldo Workout Schedule

The weekly workout schedule of Ronaldo is as follows:


The whole circuit, with 1 set of each of the following, is repeated thrice

  • Barbell Squat – 8 reps
  • Box Jump – 20 inches, 10 reps
  • Broad Jump – 8 reps
  • Jumping Lunge 8 reps for each leg
  • Lateral Bound – 12 inches, 10 reps




The whole circuit, with 1 set of each of the following, is repeated thrice

  • Burpee Pullup – 10-15 reps
  • Bench Dips – 20 reps
  • Pushups – 20-30 reps
  • Medicine Ball Toss – 15 reps
  • Push Press – 10 reps


This day is dedicated to Quads or Cardio workouts

  • Power Cleans 5 sets of 5 reps each
  • Sprinting – 8 sets of 200 meters


The focus on this day is on Stability and Core to tighten and sculpt the abs.

  • One-Arm Side Deadlift – 3 sets of 5 reps each, for one arm
  • Dumbbell One-Legged Deadlift – 2 sets of 10 reps each
  • Knee Tuck Jump – 3 sets of 10-12 reps each
  • Overhead Slam – 3 sets of 10-12 reps each
  • One-Leg Barbell Squat – 2 sets of 5 reps each
  • Hanging Leg Raise – 3 sets of 10-15 reps: 10-15 each




This day is all about Cardio exercise.

  • Rope Jumping – 10 sets, with 1 min rest
  • Resistance Sprinting – 10 sets of 60 mtr reps each

Cristiano Ronaldo Body Measurements

Now that you have seen how much hard work Cristiano Ronaldo puts into staying fit, healthy and sculpted, check out his measurements.

  • Height: 1.86 m (6’1”)
  • Weight: 183 lbs (83 kg)
  • Chest: 43”
  • Waist: 33”
  • Thighs: 24”
  • Biceps: 13”
  • Body Fat: 10%

Impressive, right? So, if you want to look like him and be as fit as Ronaldo is, don’t be lazy. But make sure to consult experts who will help you understand your body type, and will recommend the diet and exercise regime that will work for you. Every body is different, and blindly following Ronaldo’s regime will probably not be helpful.

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