What makes greatness great?
Cristiano Ronaldo was just a skinny teenager when he just started playing soccer professionally. Now he is CR7; it sounds like a superhero name. Who knows, with a roman sculpture physique and six-pack abs, maybe? He definitely has strength, speed, power, and stamina, as well as many awards, trophies, and championship titles to prove it.
Let’s deflate a bit. Cristiano works very hard to be the best. He is very disciplined and strict about what he eats as well as his strength, exercise, and fitness programs. What’s fantastic is he is not shy about sharing his secrets for those to follow him and be the best.
The gym is just one part of Cristiano’s success; what he eats is the other. His nutrition is practically perfect. He uses supplements, multivitamins, and protein shakes to optimize his energy and rebuild his muscles. In addition, he is very strict about never missing a meal, so he eats many times throughout the day.
Here are some specific foods that Cristiano eats at certain times of the day. Of course, he doesn’t eat all these things in one meal. Instead, he alternates and modifies the foods for balance. However, consistency is the essential point.
- Whole-grain cereal
- Egg whites
- Fruit juice -apple, pear, or pineapple
- Coffee, espressos, and lattes
- Avocado toast
- European cheeses, cold cuts, and pastries sparingly
Late Morning Snack
- Tuna roll or fresh bread and sardines
- Swordfish or sea bass
- Chicken and whole-wheat pasta
- Green vegetables
- Tuna fish with hard-boiled eggs and tomatoes
Late Lunch Snack
- Bacalhau à Brás
- Steak and salad
- Chicken or turkey breast with rice and beans or quinoa
- A glass of wine occasionally
One of his favorite dishes is called Bacalhau à Brás. Bacalhau means cod fish in Portuguese. It is mixed with onions, fried potatoes, and scrambled eggs.
He tends to avoid sugar and alcohol and consumes them sparingly.
Cristiano likes to mix his training up, so it is not stagnant. One of his secrets for fitness and conditioning is that he alternates between heavy cardio and extensive weight training.
He workouts out about 3 hours a day, five days a week, between the gym and the pitch. He strategically splits and targets different muscles and exercises on different days with rest days. As a result, his program is excellent for strength development and preventing injury.
Monday: Circuit Training- three times through the circuit.
- Barbell Squat – 8 reps
- Box Jumps – 10 reps
- Broad Jumps – 8 reps
- Jumping Lunges– 8 reps
- Lateral Bounds – 10 reps
Wednesday: Circuit Training- three times through the circuit.
- Burpee Pullup -between 10-15 reps
- Bench Dips – 15-20 reps
- Pushups – 20-30 reps
- Medicine Ball Toss – 15-20 reps
- Push Press – 10-15 reps
- Power Cleans – 5 reps for five sets
- Sprints –8x- 200-meter sprints
Friday: Core Exercises
- One Deadlift –3 sets/5 reps on each side.
- Dumbbell Single Leg Deadlift – 2 sets/10 reps
- Knee Tuck Jumps – 3 sets/10-12 reps
- Overhead Ball Slam – 3 sets/10-12 reps
- Single Leg Barbell Squat – 2 sets/5 reps
- Hanging Leg Raises – 3 sets/10-15 reps
- Rope Jumping – 10x -1 minute of rest between each set
- Resistance Sprinting – 10x 50-meter sprints
Cristiano says you must learn to train your mind just like your body. Mental strength is just as important as physical. When you do this, it will help you achieve your goals as well as be motivated and consistent.
Did you know Cristiano can head the ball about 8 1/2 feet in the air?
Did you know he can Sprint top speed of about 21 miles an hour?
Did you know he runs about six miles per game?
Did you know that he can kick a soccer ball at 80 mph?
Did you know he practices looking for body cues from the defense when he dibbles the ball that permit him to do tricks and maneuvers unconsciously and reactionary?