Cristiano Ronaldo Health & Fitness Routine

Cristiano Ronaldo

Get the workout straight and more to your inbox👇

Five-time Ballon d'Or winner.

Four-time UEFA Best Player in Europe.

All-time top scorer for Real Madrid and the Portuguese National Team.

Winner of five UEFA Champions League titles and one European Championship with Portugal.

Named FIFA World Player of the Year three times.

Hello, football fans! Are you ready to dive into the world of one of the greatest players in history? That's right, we're talking about none other than Cristiano Ronaldo. This talented athlete has captured our hearts with his incredible skills on the field and his charming personality off the pitch.

Ronaldo has played for the following professional football teams Red Devils, and Manchester United in the Premier League under Sir Alex Ferguson. He's been under the spotlight for years due to his electric football-handling skills and ability to kick the ball into the goal. But what makes this superstar stand out from the rest? It's not just his talent, but also his dedication to maintaining an elite football physique through nutrition and fitness routine.

But have you ever wondered how he maintains that elite physique that allows him to dominate the game? In this blog, we'll take a closer look at how Cristiano Ronaldo stays in top shape through his meticulous nutrition and fitness routine. Get ready to be inspired and learn some tips from the man himself on how to achieve peak physical performance. Let's get started!  So grab your football gear and let's delve into the world of CR7.  With his dedication and hard work, he has proven that with the right mindset and discipline, anything is possible. So let's get ready to explore the secrets behind Cristiano Ronaldo's incredible physique!

 Let's begin with nutrition. It's no secret that what we put into our bodies plays a crucial role in our overall health and performance. And for an athlete like Cristiano Ronaldo, it's even more important. With a strict diet plan that includes fresh fruits, vegetables, lean proteins, and healthy fats, Ronaldo ensures that he is getting all the necessary nutrients for his body to function at its best. He also avoids foods high in processed sugars and unhealthy fats to maintain a low body fat percentage.

The reason why Ronaldo avoids processed sugars is because they can cause a spike in blood sugar levels, leading to a crash later on. This can affect an athlete's performance, and Ronaldo knows the importance of keeping his energy levels consistent throughout the game. Also, high in sugar foods cause your body to make it feel still hungry which typically causes people to eat more. This would prevent Ronaldo from staying lean. This is incredibly important to help keep up his speed.

To achieve a similar physique as Ronaldo, carbs, and protein will play a huge role in doing so. Carbs are incredibly important to be able to fuel long bouts of exercise or give you proper fuel for a football game. Proteins are going to allow you to build muscle after tough football practices or sessions in the gym.

Now that we know the importance of nutrition for achieving a lean and fit physique like Cristiano Ronaldo, let's take a look at an example recipe that can help you achieve your fitness goals.

Grilled Chicken with Quinoa and Roasted Vegetables


  • 4 skinless chicken breasts
  • 1 cup quinoa
  • 2 cups water or low-sodium chicken broth
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 1 zucchini, sliced
  • 1 red onion, sliced
  • Olive oil for cooking


  1. In a pot, cook quinoa according to package instructions using water or low-sodium chicken broth.
  2. Heat olive oil in a grill pan over medium-high heat and add chicken breasts. Cook for 6-7 minutes per side until fully cooked.
  3. In a separate pan, sauté bell peppers, zucchini, and red onion in olive oil until tender.
  4. Serve grilled chicken with quinoa and roasted vegetables on the side.

This meal is packed with lean protein from the chicken and quinoa, as well as healthy carbohydrates and nutrients from the roasted vegetables. It's a great example of how you can fuel your body with nutritious and delicious meals, just like Cristiano Ronaldo does.

But don't worry, he still allows himself some cheat meals now and then, because balance is key. Now, let's move on to his fitness routine.

 Cristiano Ronaldo is known for his incredible speed, agility, and strength on the field. And it's no surprise that he puts in a lot of hard work to maintain these physical abilities. His workout routine includes a mix of cardio, weight training, and plyometric exercises. He also incorporates different types of workouts such as HIIT (high-intensity interval training) and circuit training to keep his body challenged and avoid plateauing. High-intensity interval training is vital in football/soccer due to the change of speed within the sport so frequently. These types of workouts will mimic in-game fitness needs that are required by top athletes.

Weight training is incredibly important for athletes to succeed in soccer. Weight training for a physique like a soccer play is more based on volume rather than a one rep max. Lifting weights between the rep range of 8-20 is important. This will increase your muscle body's cardio ability.

Plyometric exercises are explosive movements that involve jumping, hopping, and bounding. They are crucial for soccer players as they help improve power, speed, and explosiveness on the field. These exercises also mimic the movements used in a game, making them highly functional for athletes like Cristiano Ronaldo. Some examples of plyometric exercises include box jumps, lateral hops, and single

Warm-up: 5 minutes of dynamic stretching and foam rolling

Barbell Front Squats - 4 sets of 12 reps

Dumbbell Reverse Lunges - 3 sets of 10 reps per leg

Plank with Leg Lifts -  3 sets of 12 reps per leg

Romanian Deadlifts - 4 sets of 15 reps

Box Jumps - 3 sets of 10 reps

Barbell Hip Thrusts - 4 sets of 12 reps

Ab Rollouts - 3 sets of 15 reps

Side Lateral Lunges - 3 sets of 10 reps per leg

Cool down: 5 minutes of static stretches

Remember, it's important to always consult with a professional trainer before attempting any new workout routine and to listen to your body's limits. Adjust weights and reps accordingly to ensure proper form and avoid injury.

But it's not just about the physical aspect for Ronaldo, he also focuses on recovery and rest to prevent injuries and allow his body to recharge.

 So there you have it, a brief overview of how Cristiano Ronaldo manages to stay in top shape. But that's not all, there are still so many other factors that contribute to his success as an athlete and we'll be exploring them in more detail throughout this blog. From his mindset and discipline to his training techniques and recovery methods, get ready to learn all the secrets behind CR7's elite football physique. Stay tuned for our upcoming posts where we dive deeper into each aspect and get a closer look at how you can incorporate some of these strategies into your own fitness journey. Until then, keep cheering on Ronaldo and let's continue to be inspired by his dedication and passion for the game. See you in the next post!  So stay tuned and join us as we learn from one of the greatest athletes of all time.  Remember, with hard work, determination, and the right approach, we can all achieve our goals just like Cristiano Ronaldo. Let's go!  So buckle up and get ready for an exciting journey as we delve into the world of CR7's nutrition and fitness routine. See you in the next post!

 But wait, before we wrap up, let's take a moment to appreciate the impact that Cristiano Ronaldo has had on the world of football. From his early days as a young player in Portugal to becoming a global icon, he has consistently pushed himself to be the best and inspired countless others along the way. His dedication and hard work serve as a reminder that anything is possible if we are willing to put in the effort.

Get the

Cristiano Ronaldo

Starter pack for FREE

Full workout in your inbox

5 Supplement recommendations

5 pieces of gear to level-up your training