Ronaldo Routine

Key takeaways

• Ronaldo is devoted to fitness. His day starts with intense cardio and strength training at 6:00 am, lasting around 2 hours.
• Sleep is extremely important for him. He naps multiple times throughout the day.
• He winds down with a swimming session at night and aims for several hours of undisturbed sleep.

Mornings

Cristiano starts his days early. He loves being in shape and is devoted to fitness, so much so that he is hailed as one of the most physically fit footballers.

Almost immediately after rising, he hits the gym at about 6 am. His workout routine consists of cardio exercises, with several running sessions, high-intensity sprinting drills, and technical drills that focus on enhancing his ball skills and control. His focus is on developing specific muscles so he can boost his overall body strength.

After working out for about 2 hours, Ronaldo takes a nap for around an hour and a half. At 9:30 am, he fuels up with breakfast, which typically consists of high-protein foods, such as ham, cheese, and yogurt, as well as a glass of fruit juice. At about 10:30 am, he does another 2-hour workout session.

Afternoon

Ronaldo is well known for napping multiple times throughout the day. With his morning workouts behind him, Cristiano takes his second nap of the day at about 12:30 pm. Sleep is very important to Ronaldo, as he understands that proper sleep is vital for maintaining optimal physical, mental, and emotional health.

After his second nap, he’ll have lunch, which starts at around 2 pm. Like his breakfast, this meal includes more high-protein, nutrient-rich foods, such as chicken and green salad leaves.

At 3 pm, he turns in for yet another nap, wakes up at about 4:30, and has a second lunch, which again consists of nutrient-rich foods, like tuna fish with salad, eggs, and olives.

Evenings

In the evenings, Ronaldo tends to personal engagements. He also enjoys kicking back and relaxing with his family and friends. He’ll have dinner at around 7 pm, typically consisting of lean meat such as fresh fish with a side of veggies.

After dinner, he’ll spend quality time with his family, which is very important to him.

Because staying in prime physical shape is key to his success, Cristiano jumps into the pool and has a swim session at around 10 pm. The session lasts about an hour. He enjoys swimming late at night, as it helps him wind down, loosens his muscles, and is great cardio.

When he’s finished his evening swim session, Ronaldo relaxes, and at approximately 11 pm, he turns in for the night so he can get several hours of undisturbed sleep.