Last Tuesday, June 15, Cristiano Ronaldo became the top star of the day, and not just because of his performance in the debut of Portugal in this Eurocup -Victory of 0-3, with two of his goals-, but because of what he did at the post-match press conference, where the Juventus forward went viral by removing two bottles of Coke, urging his fans to drink Water.
This act caused the brand of soft drinks registered millionaire losses, and is that the soccer player has proven to be an example off the pitch, promoting physical activities and a good diet, and being the vivid image of a good physical condition.
Cristiano, at 36 years old, continues to be one of the leaders in the teams where he is, whether in Juventus or in the Portuguese national team, and that is due to his great form, which allows him to be as dangerous as in other stages. And it is that for this, has had to follow different formulas, among which are a very strict diet and a physical conditioning regimen.
Six meals a day, pizza sometimes, and no alcohol
As for the diet of the Portuguese star, it is based on a high protein intake, being able to reach up to six meals a day. “If you train regularly, it is important to keep your energy levels high to fuel your body and perform better,” he said in a presentation of his underwear brand.
“I eat a high-protein diet with lots of whole-grain carbohydrates, fruits, and vegetables, and I avoid sugary foods.“, he confessed previously. And it is that to reach these six meals, Cristiano eat every three to four hours, always starting with a breakfast of the most varied, with cheese, ham, skimmed yogurt, fruit or avocado on toast.
Outside the home he also tries to follow his diet, being a steak lover and the salads, and considering the chicken as something “magical” for its high levels of protein and low fat content. However, his favorite dish is Bacalhau a Bras, a typical Portuguese dish that combines pieces of salted cod, chips and scrambled eggs.
Luis Lavrador, the chef of the Portuguese selection previously stated that Ronaldo loved fresh fish. “Eat all kinds of dishes, as a responsible athlete that you are, but the one he likes the most is fish such as sea bream, swordfish and sea bass“, he pointed to Le10Sport.
But not everything was going to be so hard, as the five-time Ballon d’Or winner also indulges himself on some occasions. “Of course, I am not (100% disciplined) every day. Sometimes I eat pizza with my son. Because if not, I’m going to get bored, “he revealed.
In addition, it has been maintained away from alcohol to maintain his diet and because of the tragic family history he suffered, in which his father, Dinis Aveiro, died at age 52 from a battle with alcohol. “Cristiano has seen what drinking and drugs can do to those close to him and it is part of the reason why he has become who he is today.. He does not smoke or drink. His addiction is soccer, “said his mother.
Instead of alcohol, Cristiano enjoys other drinks, such as coffee and the juice, according to the chef of your selection. He mixes his shakes, from pear Apple Y pineapple, until mango Y Strawberry with banana.
Also part of their diet are energy drinks. “I stay hydrated with a sports drink that gives me energy for workouts and games. It has a mixture of carbohydrates that increases endurance and is lower in sugar than many other sports drinks. It also contains electrolytes to help with hydration and vitamin B12 that fights fatigue, “he previously noted.
Your exercise routine
The Portuguese star has proven to be a born competitor on the pitch, whether in an official match or in training, and that is because his routines not only stay there, as at home he also trains daily in his personal gym, with additional circuits and mixing disciplines.
Cristiano not only conducts training with dumbbells, but also combines it with other cardiovascular exersise What to run or row, and with sessions of pilates to strengthen the ‘core’. All this after warming up your body to avoid injury.
“In training we do some laps of the field, stretching and cardio warm-up exercises. Make sure you do something similar in your training, even if it is going to the gym or warming up on the treadmill or bike.”
And it is that the footballer believes that you should “exercise whenever you can”: “You can do an abs workout in your bedroom when you wake up in the morning or before you go to bed. If you get into a routine, it will be easier for you as it will become a habit.”
On the other hand, the former Real Madrid player has another secret within the reach of few, and that is a cryotherapy chamber of about 59,000 euros, in which it deals with relieve muscle pain, sprains, and other inflammations caused in a match. It is enough to remain in the chamber for three minutes for the liquid nitrogen to drop in temperature, and alternate it with a 20-minute bath in hot water.
Five daily naps
In addition to following a strict diet and a tough exercise routine, the ‘7’ of Juventus and Portugal has worked with the sleep consultant Nick Littlehales, who has recommended that you sleep five naps a day and stay away from electronics late at night.
The consultant himself gave an interview to The Independent, where he assured that he should turn off the phone or stop watching TV an hour and a half before going to sleepas it prevents the “blue light” emitted by these devices from suppressing the melatonin, the sleep hormone. He also recommends sleeping on clean sheets and in the fetal position.
Regarding this, Cristiano also added that sleeping is as important as the rest of daily activities: “Sleeping well is really important to get the most out of your training. I go to bed early and I wake up earlyespecially before games. Sleep helps muscles recover, which is really important. “