Nutrition

Cristiano Ronaldo’s Diet Plan and Workout Routine

Cristiano Ronaldo, commonly known as CR7, is among the most skillful football players of this modern age. The Portuguese superstar has a great passion for fitness. In addition to his good work ethics, he has developed a great athletic body.

Although his body is thinner than a normal physical fitness model or bodybuilder, it is still worthy to be more amazed at or aspire to. Besides intense and long team workout and footwork training, Cristiano targets improving his strength, endurance, speed, and functional moves.

Ronaldo has a record-tying five Ballon d’Or awards, the very best to get a European player, and also is now the very first player to win four European Golden Shoes. He’s won 26 awards in his career, including five league titles, five UEFA Champions League names and one UEFA European Championship.

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Let’s take a look at Cristiano Ronaldo’s diet plan and workout routine.

Exercise Routine

Monday

Barbell Squat: 8 reps
Box Jump: 20 inches, 10 reps
Broad Jump: 8 reps
Jumping Lunge: 8 reps/leg
Lunge jumped: 1 2 inches, 10 reps
Repeat circuit 3x.

Tuesday

Rest

Wednesday

Burpee Pull-up: 10 15 reps
Bench Dip: 20 reps
Push-ups: 20-30 repetitions
Medicine Ball Toss: 15 reps
Push-press: 10 reps

Thursday

Power Cleans: 5 reps x 5 sets
One-Arm Side Deadlift: 5 reps/arm X3 sets

Friday

One-Arm Side Deadlift: 5 reps/arm X3 sets

Saturday

Rest

Sunday

Jump rope: 1 minute busy, 1 min rest x 10 sets
Resistance Springs: 50 meters X10 sets

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Cristiano Ronaldo’s Diet Plan

Regardless of whether you’ve got an effective exercise schedule, it won’t work excellently unless you mix it using an accurate eating pattern arrangement. The Real Madrid forward knows about this fact and he specializes in the form of nourishment he chooses. Here we discuss the Cristiano Ronaldo’s diet plan:

Meal deal: His everyday food intake is divided into 6 smaller meals separated by a time span of 2-4 per day. This helps him in controlling his body’s Metabolic Rate.

An eating routine with an adequate amount of protein: His diet plan comprises of a whole chunk of lean meat because high protein intake is vital for muscle repair.

Nutritional supplements for recovery: Protein powders, Mixed supplements, Multi-Vitamins

Enough veggies: Considering that veggies have plenty of vitamins and minerals, they all are required for recovery.

Avoid sugary foods: Foods and drinks with high sugar levels cause accumulation of fat and decrease in metabolic rate.

Cristiano Ronaldo’s Diet Chart throughout the day-

Morning Meal: Whole-wheat or Whole Grain cereal, egg whites, Juice
Lunch: Whole-wheat pasta, green veggies, leafy greens, chicken with salad
Snack: Tuna roll with Fresh Fruit juice/lemon juice
Dinner: Rice with legumes, poultry or turkey breasts, legumes, and veggies

Cristiano Ronaldo Workout Routine

Cristiano is a professional athlete who’s guided by expert dieticians and fitness coaches. Since playing for Manchester United, his own body experienced a major transformation. In order to reach a fat-free athletic physique, he has worked quite hard in both the training grounds and gym. His daily workout program is as follows:

Daily exercise for 3-4 hours maintaining a low-fat level (less than 10 per cent)
Cardio-exercises including many running sessions, daily for 25-30 minutes
Short-period exercises like high-intensity training
Technical drills for improving ball control and skills
Tactical exercises to associate or communicate better using the team-mates
Training at the fitness center for growth of specific muscles, and for increasing overall body strength

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Cristiano Ronaldo Body Measurements

Height: 1.86 m (6’1″)
Weight: 183 lbs. (83 kg)
Chest: 43″
Waist: 33″
Thighs: 2 4″
Biceps: 1 3″

Follow Cristiano Ronaldo’s diet plan and workout routine as it is and you will see great results in just 6-12 months!

Just remember to stay consistent and keep on top of your nutrition. Stay healthy! Stay fit!

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Daniel Martin

Daniel is our UK-based freelance Editor. As part of our quest towards credible news, Doctor's Clinic Blog India affiliates with individuals from other parts of the world to provide an in-depth focus on essential topics. Daniel received his degree from the University of Sheffield, and since then, worked to multiple sites as a freelance contributor and editor.

Daniel Martin