Considered one of the best footballers of all time, the Portuguese Cristiano Ronaldo is also described by his family and teammates as a workaholic. His routine, to reach the highest level, and above all to stay there? A mix of intense physical training, strict diet and mental preparation.
An ever more demanding workout
In 2009, the British media outlet The Daily Star reported that Cristiano Ronaldo had a daily routine of 3,000 abs per day, even quoting a source close to Cristiano saying: “He may well spend an hour every day toning his abs, sometimes while watching TV. »
If the champion’s routine can be subject to a certain exaggeration, it is certain that the Portuguese man is indulging in particularly strenuous sessions in order to stay at the highest level. It all starts with a warm-up, which reduces the risk of injury.
Once in training, the most important thing is to vary between cardio and weight training: “Mixing allows you to target all areas of the body, but also to keep a certain interest,” explains Ronaldo. But training during the hours spent at the Juventus Turin facility is not enough: “Exercise wherever you can,” advises the player. You can do an abdominal workout in your room when you wake up in the morning or before going to bed. If you get into a routine, it becomes easier because it becomes a habit. »
A very strict Diet
Despite hours and hours of training, does not have the body of Cristiano Ronaldo who wants! Body fat (less than 10% in Ronaldo) is also important. Nutrition is therefore a central element.
Ronaldo, like all professional sportsmen and women, puts fish or white meat, such as chicken or turkey, at the center of his diet. These are sources of protein, which provide energy and recovery for the muscles. Cereals such as pasta and rice are also on the player’s menu, but in their full, more easily digestible version.
I eat a lot of fruit and vegetables and avoid sweet foods,” explains Cristiano Ronaldo. Make sure you stay hydrated. Drinking water is so important. I also avoid alcohol. »— Cristiano Ronaldo
If the choice of food is important, so is the way you eat: “I sometimes eat up to six small meals a day to make sure I have enough energy to perform at the highest level in each session,” explains the footballer. Indeed, eating regularly (if you train a lot, of course) gives your body the energy it needs to perform better.
The importance of mental preparation
Ronaldo is also a great competitor. After succeeding with Sporting, Manchester United and then Real Madrid, the man nicknamed “CR7” has taken up the challenge to succeed in Italy and make his mark at Juventus in Turin. A mental strength that the Portuguese works as much as his body, to the point of making this advice the most important of all: “Learn to train your mind as well as your body. Mental strength is just as important as physical strength and will help you achieve your goals. Be disciplined. Staying motivated and sticking to your routine is the key. »
Music can also be a factor in success, both to help you during a sports session and to help you concentrate before a game: “I make sure I always listen to good music. It helps you isolate yourself to prepare, motivate yourself and do your best. I like listening to hip-hop and reggaeton. »