The 'rules' in Ronaldo's diet, why 6 meals a day?

To maintain peak form at the age of 40, Cristiano Ronaldo must adhere to a strict diet of 6 small meals a day.

Ronaldo still maintains top form at age 40 - Photo: REUTERS

To maintain his extraordinary physical strength and peak performance, superstar Ronaldo not only trains hard but also pays special attention to his diet. He follows a scientific eating plan, dividing his meals into 6 meals a day.

Why 6 meals a day?

Instead of the traditional 3 large meals, dividing them into 6 smaller meals helps Ronaldo's body absorb nutrients more effectively, maintain stable blood sugar levels and provide continuous energy for physical activities.

He usually eats every 3-4 hours to ensure his body always has "fuel" to function.

Ronaldo's diet focuses on fresh, natural, nutrient-dense foods, including:

Lean protein: This is the cornerstone of the 40-year-old superstar's diet, playing a key role in building and repairing muscle. His main protein sources include: chicken, fish (tuna, swordfish), eggs, and beef.

Carbohydrates provide lasting energy for physical activities. Ronaldo's choices: brown rice, whole wheat, sweet potatoes.

Healthy fats help stabilize the heart, joints and provide energy. He often supplements: avocado, olive oil and nuts.

Fresh vegetables and fruits : These are indispensable foods in Ronaldo's diet, providing vitamins, minerals, fiber and antioxidants. The 40-year-old superstar eats a variety of green vegetables and fruits, salad is his favorite dish.

Ronaldo's typical daily diet

Breakfast: Ham and cheese, low-fat yogurt, fresh fruit (apples, pears...), whole-grain cereal. Sometimes he boosts protein with egg whites if he has an intense workout.

Ronaldo's strict diet - Photo: Instagram/Ronaldo

Morning Snack : Avocado toast is a popular choice to maintain energy between breakfast and lunch.

Lunch 1 : Chicken salad with fresh vegetables is a light yet protein-rich option.

Lunch 2: Fish (tuna, swordfish or cod) combined with vegetable salad, boiled egg and some olives.

Dinner 1: Fish (sea bass or cod) or lean meat (steak) with boiled or steamed vegetables.

Dinner 2 : Usually a lighter meal that is easy to digest before bed, perhaps a small portion of fish or chicken, rice and beans or a bowl of light soup.

The "rules" in Ronaldo's diet

Prioritize fresh foods: He absolutely stays away from processed foods, fast foods and foods high in sugar, salt and unhealthy fats.

Ronaldo always maintains a toned body that everyone loves - Photo: Instagram/Ronaldo

Minimize sugar and alcohol : Sugar and alcohol are almost completely eliminated from Ronaldo's diet. He is well aware of their negative impact on performance and recovery.

Strict schedule: Eating on time and enough meals helps Ronaldo's body stay in the best condition to cope with high intensity exercise.

“A disciplined workout must be combined with a good diet. I eat a lot of protein, wholegrain carbohydrates, fruits and vegetables and avoid sugary foods,” Cristiano Ronaldo shared.

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THANH DINH

Source: https://tuoitre.vn/nhung-luat-le-trong-che-do-an-cua-ronaldo-tai-sao-lai-la-6-bua-mot-ngay-20250402201711488.htm