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Cristiano Ronaldo’s complete Workout Routine and Diet Plan



Cristiano Ronaldo’s nutrition plan

Ronaldo has been reported to follow the “small and frequent” method of eating – small meals spread out regularly throughout the day – replenishing supplies every three to four hours, which helps him grow muscles and keep his metabolism going to keep. For example, he typically divides his daily food intake into six smaller meals, which he eats 2-4 hours apart. Not only does this maintain a constant and optimal metabolism, it also prevents the body from feeling weak and hungry throughout the day. It is crucial that this method also keeps his body fat levels extremely low.

“Eat regularly,” says Ronaldo. “When you exercise regularly, it is important to keep your energy levels high in order 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 do each workout at the highest level. “

Whole grains, fresh fruit, lean proteins (think sea bass, swordfish, cod and other fish) are all part of Cristiano’s careful eating plan, along with plenty of side salad. There are also protein shakes and joint supplements, which also support muscle regeneration after intensive training or a soccer game.

As for no-gos, Ronaldo’s previous teammates have noted that he avoids carbonated drinks and red meat or frozen foods. Again, another simple approach to killing hidden calories. “Drinking water is so important,” confirms Ronaldo.

And what about his favorite dish? It’s called Bacalhau à Brás and it layers salted cod, onions, thinly sliced ​​fried potatoes, black olives, and parsley on top of a pile of scrambled eggs.


  • Cheese, ham, low-fat yogurt, fruit and avocado on toast
  • Juice and coffee: As a Portuguese and especially from Madeira, Ronaldo has a preference for fruits and juices, according to Le10Sport. Ronaldo’s preferences are pear, apple or pineapple juice, but he is also very fond of coffee.


  • Sardines: Ronaldo loves fish so much that he even uses it in dishes he has prepared himself, such as pouring sardines straight from the can onto fresh bread.

Having lunch

  • Sports Drink: “I stay hydrated with a sports drink that gives me energy for workouts and games. It has a blend of carbohydrates that increase stamina and is lower in sugar than many other sports drinks. It also contains electrolytes, which help with hydration, and vitamin B12, which combats fatigue. “
  • tuna
  • Hard boiled eggs


  • Seafood: Ronaldo loves fish and is best at sea bream, swordfish, and sea bass.
  • Steak and salad: It’s not just about fish for Ronaldo, he also enjoys a steak. In fact, when he eats out in restaurants, he often orders steak and salad.


  • Chocolate: No matter how unearthly his soccer skills are, Ronaldo is still human and enjoys chocolate.
  • Birthday Cake: It was spotted on social media digging for a birthday cake on rare occasions.

Cristiano Ronaldo’s training plan

The athlete begins with a warm up to reduce the risk of injury. “During training, we do a few laps on the court, stretching and cardio warm-ups,” explains Ronaldo.

“Make sure you do something similar in your workouts, including jogging to the gym or warming up on the treadmill or bike.”

At the gym, Ronaldo’s main workout consists of cardiovascular workouts – like running and rowing – and weights. “Go through everything,” advises Ronaldo – in addition to maintaining interest, it is important to target all areas of the body and improve the exercises, both strength and endurance.

On the court, the focus is on high-intensity exercises that reflect game situations. “We do a lot of sprint exercises in training and they can be incorporated into your training whether you are in the gym or outdoors,” says Ronaldo. “Try adding it to every workout you do.”

However, training is not limited to the time Ronaldo has spent in training facilities. “Find yourself on the move wherever you can,” he adds.

“You can do abs in your bedroom in the morning after you wake up or before you go to bed. When you get into a routine, it becomes easier as it becomes a habit.”

Pre-season workouts

“In the pre-season, when we all return from free time, our work is usually intense. We may have more than one training session in a single day, as well as strength and conditioning training,” explains the five-time Ballon d “Or winners.


“Mix it up,” says Cristiano Ronaldo. In the gym, Ronaldo alternates between heavy cardio and extensive strength training activities.

Ronaldo’s daily training schedule is as follows:

  • Exercise daily for 3-4 hours to ensure low fat content (less than 10 percent)
  • Cardio exercises with several running units, each lasting 25-30 minutes.
  • Short-term exercises such as high-intensity sprint exercises.
  • Technical exercises to improve ball control

An example week:

  • Monday: Cardio circuit with squats, jumps and lunges
  • Closed on Tuesdays
  • Wednesday: Weights and cardio with body weight movements like pushups and pull ups
  • Thursday: Power Cleans and Sprints
  • Friday: Leg day with a focus on stability and abs
  • Saturday: rest
  • Sunday: Cardio with sprints and jumping

Cristiano Ronaldo trial training

This workout combines strength training (consisting of 5 supersets and a total of 10 different exercises) with a cardio-heavy HIIT unit.

Superset 1: bench press (3 sets of 12) and squats (3 sets of 12).

Superset 2: Incline bench press (3 sets of 12) and barbell walking lunges (3 sets of 12),

Superset 3: Chest flies with dumbbells (3 sets of 12 pieces) and cable pushdowns (3 sets of 12 pieces)

Superset 4: Leg extension (3 sets of 12 pieces) and hamstring curls (3 sets of 12 pieces).

Superset 5: Cable Crunches (3 sets of 12 pieces) and knee lifts (3 sets of 15 pieces)


According to the Daily Mail, Ronaldo regularly goes to the swimming pool and does hydrotherapy. Cristiano reportedly swims at home, after games, or with his son Cristiano Jnr before working on hot-cold contrast hydrotherapy.

The theory behind contrast water therapy is that the hot baths encourage blood flow through the body, called vasodilation, and to the limbs, while the cold water then narrows the blood vessels and sends the blood back to the core. Athletes promote muscle regeneration through blood circulation with the contrast method.

Given Ronaldo’s skill and fitness on land, it’s surprising that his engine is built in the water. However, the benefits of swimming and hydrotherapy are transferable to all sports and explain Ronaldo’s excellent injury-free health. The low-impact, full-body cardiovascular exercise builds lean muscles, increases aerobic capacity, and can be done anytime if you’re lucky enough to have easy access to a pool.

Cristiano Ronaldo Rehearsal Hydrotherapy Workout

400 meters warm up, mix strokes

10 x 50 meters with a 30 second break between every effort at 75% effort

4 x breathing exercises, breathe every 3 breaths, then 5, then 7, then 9. Repeat this pattern for the 4 rounds

5 sentences:

1 x lap sprint

3 x recovery of the laps immediately after the sprint

Cool down with 100m, alternating laps with backstroke and freestyle

Post-game rituals

Much has been written about Ronaldo’s incredible post-game rituals. The 36-year-old has a strong focus on his physical and mental wellbeing, with a particular focus on recovery – something he believes is key to maintaining excellence and extending his prime.

“It is persistence and hard work using all the ingredients I have at my disposal, such as Theragun, for example, that keep my body in top shape,” he explains to us via email. “It’s important to work hard and have a good rest at the same time. Not just the day after a game, but in the weeks, months and years after that.”

“Longevity is the most important thing and as you can see, my longevity is great. I’m 36 years old and I can still compete with the best players and still keep the form I was in when I was 20. It’s not easy , but consistency leads to perfection. “

Perfection is spot on – the five-time Ballon d’Or has scored 22 goals in 27 games, is said to have 7% body fat, an astonishing 50% muscle mass and ultimately a physique that is literally a 20-year old.


Ronaldo has also been reported to incorporate up to five small 90-minute breaks into his daily routine to help him stay energetic and rested.

“In football there are fundamental points – from good training to the right food to the right drinking and so on – but relaxation is the most important thing for me and from my point of view,” says Ronaldo.

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Men’s Health

Thor ‘The Mountain’ Björnsson Won His Debut Boxing Match by TKO



After a long road to his first boxing match, which spanned over a year of training, lost more than 100 pounds in weight and switched opponents at the last minute, it took formerly strongest man Hafthor Björnsson just one round to transform into . to prove the greatest fighter in the world is done.

Björnsson, aka The Mountain from his role on Game of Thrones, finished arm wrestling champion Devon Laratt by TKO in the first round of their critically acclaimed boxing match in Dubai on a map that turned other strength athletes into fighters. Björnsson posted a celebratory photo of himself on his Instagram page, hugging Larratt in the ring to thank his opponent and reflect on the experience.

“Last night was amazing and I will be forever grateful for the experience. There is no better feeling than the adrenaline rushing through your body as you enter the ring, ”he wrote in the post’s caption. “Thank you @devlarratt for the fight and the bravery. You are a champion. Thanks to my entire team, my coach, my wife and all of my fans!”

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Larratt, who started the fight as a replacement with only six weeks of prep and no boxing experience, responded graciously to the post. “You are a great champion @thorbjornsson thanks for the experience,” he wrote. He also gave a longer speech in a YouTube video. “It’s kind of what I expected,” said Larratt. “It’s nice to feel alive – it’s nice to chase something that’s kind of impossible.”

The matchup was originally intended to feature former strongest man in the world, Eddie Hall, with whom Björnsson has a controversial public feud that unofficially broke Hall’s record after their strongman rivalry and Björnsson’s 501kg deadlift in May 2020. Both men documented their transformations and training, and exchanged verbal barbs throughout the process – but Hall sustained a bicep injury in August that forced him to withdraw.

Men health

That fight is still on the horizon. Björnsson addressed the Hall situation immediately after Larratt closed in his post-fight interview. “Enjoy your life, mate,” Björnsson said loudly at BarBend to Hall. “I’ll knock you out soon.” Hall responded on social media commenting on coverage of the fight. “Many thanks to Thor for beating up an old man with 5 weeks of training,” he wrote, clearly sarcastic. There’s no date for Björnsson-Hall’s clash, but given the tenor of their responses, a game soon after Hall’s recovery seems likely.

CrossFitter Jacob Heppner and Josh Bridges also fought, with Heppner winning unanimously, according to Sportskeeda. The world record powerlifter Stefi Cohen, who was also on the map in her second professional boxing match, ended with a draw against Marcela Nieto.

Brett Williams, fitness editor at Men’s Health, is a NASM CPT certified trainer and former professional football player and tech reporter who divides his exercise time between strength and conditioning training, martial arts, and running.

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Men’s Health

The Alabama Legislature is about to meet on prisons. Here’s what to know.



The Alabama legislature gathers Monday to discuss a major new prison blueprint. In the background, an epidemic of violence is looming in the state prisons, which has led to a lawsuit by the US Department of Justice and state prisons may come under administration.

Here’s what to expect.

What is the legislator considering this week?

Governor Kay Ivey wants the legislature to approve a plan to build two new men’s prisons in Elmore and Escambia counties, each with “at least” 4,000 inmates. The plan also opens the door to a new women’s prison to replace the 78-year-old Julia Tutwiler Women’s Prison in Wetumpka, and renovations to the Donaldson Correctional Facility in Bessemer and the Limestone Penitentiary in Harvest.

The plan would also allow the renovation of Bullock Correctional Facility in Bullock County or Ventress Correctional Facility in Barbour. If fully implemented, five prisons would be closed.

How much would it cost?

Legislators estimate the cost of building the facilities in Elmore and Escambia to be more than $ 1.2 billion. The other parts of the plan could cost a total of $ 600 to $ 700 million.

The building law under consideration would require the state to borrow $ 785 million to pay for the prisons, along with $ 400 million in COVID relief funds and $ 150 million in general fund funding.

What led to this session?

Alabama prisons have faced violence and overcrowding for decades, and the problems have accelerated over the past five years. The number of reported homicides increased 200% from 2015, and the number of suicide attempts doubled between 2019 and 2020. Two Justice Department reports on state prisons in 2019 and 2020 describe horrific physical and sexual violence among inmates, as well as numerous excessive acts of violence by law enforcement officers.

The DOJ sued the state last December over detention conditions, saying the area surrounding the state’s correctional facilities violated the 8th inmate change protection against cruel and unusual punishment. The state is facing separate federal orders to hire more prison staff and improve mental health care for inmates.

What if the state loses the lawsuit?

The prison system could enter bankruptcy administration. That would mean a federal judge could force the state to make improvements in correctional facilities. Remedial action could include anything from increased spending on prisons to mandatory prisoner releases to tackle overcrowding.

State officials have said for years that they don’t want this. The Alabama prisons fell under receivership in 1976 and remained there for nearly 13 years. Alabama leaders initially defied mandates, but federal oversight led to significant improvements in security, medical and psychiatric care in prisons.

More:In 1976, federal agencies took over the Alabama prison system. And Alabama’s prisons were improving.

What are the advantages of new prisons?

Jeff Dunn, commissioner of the Alabama Department of Corrections, speaks with Governor Kay Ivey during a press conference in the governor's office at the Alabama State Capitol in Montgomery, Alabama on Tuesday, February 12, 2019.

Ivey and DOC Commissioner Jeff Dunn have argued for years that Alabama prisons are past their useful life and are unsafe for law enforcement officers, staff, and inmates. DOC closed most of the Holman Correctional Facility in Atmore and the Draper Correctional Facility in Elmore (although portions of Draper have since been used to quarantine inmates with COVID) and say the prison system is putting hundreds of millions of dollars in deferred maintenance costs Has. DOC argues that new facilities would require fewer staff; easier to monitor and have more space for programming.

More:New prison proposal to be presented; Governor Kay Ivey urges legislative action

What is wrong with them?

A wave of tough anti-crime laws in the 1980s and 1990s led to overcrowding in prisons, and advocates of prison reform say Alabama must scrutinize its penal system if it is to get a grip on the prison crisis.

Crime thresholds can be far lower in Alabama than in other states. A person convicted of stealing property of $ 2,500 or more in Alabama faces 2 to 20 years in prison. In Georgia and Mississippi, a person would have to steal $ 25,000 worth of property to receive a similar fine. Alabama also allows prosecution of people for trafficking in marijuana if they possess 2.2 pounds of marijuana. Other states set the threshold at £ 10 or more.

The plan has drawn other criticism. The $ 400 million COVID aid grant would allow work to begin immediately on the Elmore and Escambia facilities, but critics said the money would be better spent on education or health care. The two men’s prisons would not be advertised competitively, which has been criticized by some contractors who say it could open the door to corruption; Proponents say that through Ivey’s previous unsuccessful build / lease proposal for state prisons, the state identified contractors to build the prisons.

Albert Cesare / Advertiser File Inmates sit on their bunks at the Draper Correction Facility in Elmore County on Feb. 6.  Opened in 1939, the Draper Correction Facility was the oldest correctional facility in the state of Alabama until it closed in 2018.

More:The decade-long prison crisis in Alabama is bigger than the decay of buildings, say critics

Does the appeal include anything other than building prisons?

Ivey’s agenda includes provisions to make parts of the 2013 and 2015 ruling reforms retroactive. The Alabama Sentencing Commission estimates that a similar bill, filed in February 2020, would affect 200 inmates. In July there were 17,724 inmates in Alabama prisons.

Will the plan work out?

Republican legislators believe they have the votes to enforce the prison building law. But lawmakers have historically been cautious about new prisons, be it because of cost, effectiveness, or the economic impact on communities with prisons. In 2016 and 2017, the legislature rejected bonds for the construction of new prisons.

How long will the session last?

The minimum time for a special session is five days, the shortest time an invoice can have from introduction to passage. The legislature could hold special sessions for up to 12 days over a 30-day calendar period. But her work will be limited to Ivey’s phone call. It takes a two-thirds majority of the legislature to raise items outside of the governor’s agenda.

Contact Brian Lyman, the Montgomery Advertiser reporter at 334-240-0185 or

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Men’s Health

Henry Cavill Shared His Best Advice on Training, Fitness and His Nutrition



Albert L. OrtegaGetty Images

Although Henry Cavill played Superman in Batman V Superman: Dawn Of Justice over five years ago, he remains in superhero form all year round. His role as monster hunter Geralt in Netflix’s new Witcher franchise has resulted in the 38-year-old continuing to build strength and fitness with the appropriate combat stamina.

Working with Hollywood mastermind Dave Rienzi, usually associated with Dwayne ‘The Rock’ Johnson’s feisty training regimen, has made Cavill a formidable force in the weight room. In a recent Q&A interview with, Cavill shared a few exercise philosophies that have led him to push the limits in the gym and on set.

“I went through ups and downs in my physicality, depending on how hard my job was, how much physical work I put into it and that afterwards I have time off and did not have access to the same facilities for training,” says Cavill in an interview when asked how his fitness priorities have shifted, “One of the big things now is that I invest to make sure these facilities are always available to me.”

If that sounds familiar, it’s the same approach Johnson took to building his home fitness mecca, the Iron Paradise. For Cavill, the ideal home fitness studio would be a “maximum” structure, “a large room with all the necessary equipment”. And, as he admits in the interview, he is “now better in everything. It was 10 years ago” [since Man of Steel]So I think I’m more experienced now and have more experienced muscles. “

How tough is Cavill in these workouts and should you be doing the same? “It depends on what I want to achieve,” he explains. “And what level my body is at and how much time I have. The deeper I get into a job – if it’s a tough, time-consuming, and stressful job – I’ll ask my trainer to program things differently. I would work out four times a week instead of six and a really simple arm and shoulder workout on the fourth day … I don’t crawl out of the gym thinking, ‘I need a nap right now’ “.

When asked for his advice to the younger self – and we assume anyone else who seeks Cavill to be his Taurus in training – “find someone who knows what he is talking about and listen to him.” And cook well, ”he laughs. “It’s not supposed to be easy, it’s supposed to be tough, so prepare yourself mentally for an hour or two of hard work.”

The hard work is also reflected in Cavill’s diet. Speaking to GQ, he starts with “one and a half scoops of 100% grass-fed whey protein with a cup of oats and a few berries and mixes that … The other part is an omelette with some ham” in there, and I think it’s about six Ounces of beef tenderloin. I eat two about three hours later, that’s chicken and white rice with a side of curry sauce, because I like the taste. “

“Meal three is another three hours later and will be the same but with brown rice. Then meal four will be, I think 120 grams of beef with sweet potatoes. I like sweet potato fries because I’m not that big a fan of sweet potatoes … then it’s the pre-bed [protein] Shake. Ideally three hours later, but if time is of the essence and I have to go to bed, it’s okay to have it an hour and a half later. ”

Ed Cooper is Assistant Digital Editor at Men’s Health UK, writing and editing on anything you want to know – from tech to fitness, mental health to style, food and more.

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