Cristiano Ronaldo's Diet Plan and the One Food He Relies on to Stay Fit at 40

Just days before turning 40, Cristiano Ronaldo showcased his remarkable flexibility, stretching his hamstrings to expertly flick the ball past the goalkeeper for Al-Nassr’s opening goal against Al-Raed, leading them to a 2-1 victory.

Even now, long past the age when most footballers reach their peak, his quadriceps and calves ripple with every stepover and acrobatic attempt, a testament to his enduring athleticism. For two decades, Ronaldo has been the embodiment of peak physical conditioning and longevity in football. But his ability to defy age isn’t solely down to genetics or relentless training—it’s also powered by a meticulously designed diet.

As the Portuguese icon celebrates his 40th birthday, let’s take a closer look at what keeps him at the top and the one food he swears by.

Diet of a Champion

Cristiano Ronaldo’s approach to nutrition is as meticulous as his training regimen. For him, food isn’t just about staying in shape—it’s about maximizing performance and recovery.

Protein plays a central role in his diet, supporting muscle repair and growth. He also prioritizes complex carbohydrates and healthy fats, ensuring his meals are packed with fresh, unprocessed ingredients.

According to ESPN, the Real Madrid all-time top scorer typically eats six small meals a day to maintain a steady metabolism and high energy levels. His diet primarily consists of:

• Lean proteins: Chicken, fish (especially sea bass, swordfish, and cod), and eggs.
• Whole grains: Brown rice, quinoa, and whole-wheat pasta.
• Healthy fats: Avocados, nuts, and olive oil.
• Fruits and vegetables: A variety of fresh produce to provide essential vitamins and minerals.

Hydration is another crucial aspect of his routine. Ronaldo strictly avoids sugary drinks and famously made headlines during Euro 2020 when he pushed aside a Coca-Cola bottle at a press conference, urging people to "drink water" instead.

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The One Food Ronaldo Swears By

Among all the superfoods in his diet, one dish holds a special place in Ronaldo’s heart—Bacalhau à Brás, a traditional Portuguese meal made with salted cod, onions, potatoes, and eggs.

"Bacalhau à Brás reminds me of home, of my childhood, and it keeps me strong," Ronaldo once shared in an interview. This dish not only satisfies his nutritional needs but also connects him to his roots.

While it may not be the typical "fitness food" one expects, it’s rich in protein and healthy fats, aligning with his dietary philosophy. When it comes to lean protein sources, Ronaldo also views chicken as a "magic food"—high in protein and low in fat, making it a staple in his performance-driven diet.

No Cheat Days, Just Smart Choices

Unlike many athletes who allow themselves occasional indulgences, Cristiano Ronaldo rarely deviates from his strict diet. Even when he does, his choices remain calculated and in line with his fitness goals. His idea of a "treat" is often a well-prepared steak or grilled fish with vegetables—nothing that would disrupt his finely tuned regimen.

Former Juventus teammate Medhi Benatia once revealed that after a match victory, Ronaldo declined dessert and instead opted for a second serving of plain chicken. "He said, ‘No, I don’t want that. I have to take care of my body,’" Benatia recalled.

Even at social gatherings, Ronaldo maintains his discipline. Former Manchester United teammate Patrice Evra shared a story about being invited to Ronaldo’s house for lunch, expecting a lavish meal. Instead, he was met with a simple spread: salad, chicken breast, and water.

“There was no soda, no luxurious food—just clean, simple, and healthy. After we ate, he wanted to play table tennis and then go for a swim. That’s when I realised his ‘relaxing’ days are still training days,” Evra said.