Cristiano Ronaldo’s Diet, Exercises, & Nutrition – What Does He Eat and How Much Does He Weigh?

Cristiano Ronaldo's Workout Routine

Even if you aren’t a huge soccer fan, you probably have heard of one famous soccer name and that would be Cristiano Ronaldo’s.

He is one of the best players in the world and has made a fortune from the game.

When he was born, his parents named him Cristiano, but being Portuguese, he needed a second name.

His parents were huge fans of the legendary star and president of the USA, Ronald Reagan.

So they added Ronaldo as his second name.

Cristiano has been in a relationship for five years with his Spanish-Argentine girlfriend, Georgina Rodriguez.

They have four kids between them.

When he’s not on the football pitch, Cristiano divides his time between his beautiful villa in Madeira and his massive Italian mansion.

Cristiano Ronaldo’s Abs Workout, Physique & Diet Plan – All You need to Know

Current Stats

  • Weight: 83 kg/ 184 pounds
  • Birthday: 5 February 1985
  • Birthplace: Funchal, Madeira, Portugal

Over the course of his career, this famous footballer has received five Ballon d’Or/FIFA Ballon d’Or awards.

This has been the most ever for a European player.

There is no doubt that Cristiano is regarded as one of the greatest players of all time.

We will surely write pages if we list all of his history of awards and achievements – just look at them here!

An absolutely outstanding career! – check his biography here too.

Workout Principles of Cristiano Ronaldo

1) Train Hard and Fast

Did you know that Ronaldo can reach a speed of up to 33.6 kilometers per hour during a match! So it could be fair to say he trains at high intensity.

Scientists from Laval University say that is probably why he has such a low body-fat percentage.

2) Six-pack abs

Ha, ha, we all know and have seen when Ronaldo celebrates a goal! That wild excitement!

And that ritualistic tensing of the abs and taking off his shirt. To do that, he knows he’s got what it takes.

Sports scientists have discovered that all the twisting, balancing, and agile movements performed during a match along with the training actually use more muscle fibers in the core than conventional abdominal crunches.

3) Powerful movements  

In the weight room, Cristiano will perform fast and powerful movements that are aimed at making him stronger and more explosive.

Cristiano Ronaldo’s Training Methods

This footballing phenomenon; OK, he has drawn sheer fortune from the gene pool – he has been gifted with this absolute natural ability.

Still, he has used it completely to become the best in the world.

That is because of dedication, persistency with the game, and his training methods.

That’s why he has become such a legend.

The British Journal of Sports Medicine notes, “deliberate training and other environmental factors are critical for elite performance…and training can be defined as the process by which genetic potential is realized.”

Follow Cristiano’s training methods and you will no doubt see big improvements in your fitness and health!

His Workout Routine

Cristiano is famous for being the most fitness-obsessed footballer out there.

He says the secret to his success is a mix of lower body workouts and core workouts.

So how does he keep himself in top physical condition?

Here are a few of his workout secrets:

1) Squeeze in abs workouts ‘whenever you can’

It’s believed that Cristiano spends at least five days a week in the gym for up to 4 hours a time, and that’s besides football training!

2) He has 6 meals a day – occasionally pizza is included!

Cristiano says his high-protein diet is the key to his success. Every day he will eat six meals.

3) Rowing, Pilates, and cryotherapy

Besides doing weight training, Cristiano cardio exercises like running, rowing, and Pilates sessions. Another secret weapon is his cryotherapy chamber.

4) No booze – only fruit smoothies

Ronaldo has been a teetotaler since 2005. It keeps his diet in check and also because his father died at a young age from alcohol abuse.

“He doesn’t smoke and doesn’t drink. His addiction is football.”

That’s what his mom says.

5) Five naps a day and early nights

Cristiano has worked with a sleep consultant Nick Littlehales.

Nick advises Cristiano to get in five naps a day. He suggests that Cristiano steer clear of checking out electronic devices late at night.

6) Lunges and planks will work his core and lower body

Just look at him going through his strength routine!

Because no player in the world of football has drawn more comment and interest for their physical qualities and skills than that of Cristiano Ronaldo!

Cristiano Ronaldo’s Diet Plan

So what does Cristiano Ronaldo eat?

We have seen Cristiano’s body – his abs, his full physique. It’s in perfect alignment and balance.

He knows that this ‘luxury car’ model won’t work if it doesn’t get the right fuel in it, right?

Ronaldo knows this and takes his diet very seriously.

He says, “A good workout must be combined with a good diet. I eat a high protein diet, with lots of wholegrain carbs, fruit and vegetables, and avoid sugary foods.”

And to further his goals, literally, he also has a personal dietician.

So he eats six small meals a day, every 3-4 hours.

Cristian loves fish, especially sea bass, swordfish, and sea bream. He has a favorite protein delicious dish called bacalhau a braz.

He also eats plenty of lean proteins and fruit.

When he eats out, he will order steak and salad – nothing is frozen; he only eats fresh produce.

How he eats in a day


Ronaldo likes to have ham, cheese, low-fat yogurt, fruit, and toast with avocado.

He says if you train regularly as he does, you need to keep your energy levels high to give the body enough fuel and for better performance.

As far as hydration goes, he hit the headlines this year for not assessing Coca-Cola well enough, in favor of water.

Ronaldo has a very strict diet, but says, “Of course, I’m not (100% disciplined) every day. Sometimes I eat pizza with my son. Because if not, I’m going to get bored.”


Ronaldo is noted to have two lunches. The first one will consist of a chicken salad.

The second one will be a variety of fish with eggs, olives, and salad. 


He is noted also to have two meals. He will go for fish like haddock, cod, or

tuna, chicken, or steak.

For each day is intake will be around 3,200 calories. If he does drink alcohol, he will only indulge in one glass of wine.

Insider’s Barnaby Lane tried to eat just like.

Words from his personal chef, Giorgio Barone

Barone was the live-in chef for Cristiano Ronaldo while he was at Juventus.

He said, There are no expensive foods but healthy foods. I use organic and natural foods — fish, chicken, veal, eggs, avocado, coconut oil, and black rice.”

He said if you want to look like Cristiano, you have to care for your body like you are looking after a Ferrari.

Barone, in an interview with Mirror, told them he would cook everything in coconut oil.

This helps to burn fat and also improves cholesterol.

“I cook using coconut oil. It is also imp­­ortant to drink plenty of water — but purified. And drink a lot.”

The chef went on to say that, “Of course, it’s all combined with hard training. But rest is as fundamental as training and nutrition — including in the afternoon. And eating early in the evening, not late.”

Look at a combo of Cristiano’s diet and workout plan here to get the full picture!

Cristiano Ronaldo’s Supplements

Cristiano is the face of Herbalife, so it is safe to assume that he will replenish with:

  • CR7 Drive.
  • Protein
  • Joint support
  • Multivitamins Supps

Cristiana Ronaldo’s noteworthy recommendations

  • If you are a sports lover, Cristiano recommends you incorporate high-intensity drills into your workouts like you are preparing for match-day.
  • He says you should exercise any time you can, even if you haven’t got time to get to the gym. The more you get into the routine, the more it becomes a habit.
  • Cristiano has these characteristics that work for him: desire, ambition, determination, work, humility, and the realization of his dreams. And because of those amazing character traits, he has shown throughout his life that your dreams can come true. Just sitting around waiting for a dream to come true doesn’t work.

People all over the world are Cristiana Ronald fans; they crave his lifestyle, his physique, and they want to achieve what he has.

Here he has 15 pieces of advice for would-be Cristiano Ronaldo footballers, or just that physique will do!

“In my career, I’ve always worked hard in training and games. It’s hard work which achieves success”Cristiano Ronaldo

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