Cristiano Ronaldo health and fitness secrets at 36 with diet plan featuring swordfish, chicken and five naps per day – The Sun

CRISTIANO RONALDO is entering the twilight years of his career – but still looks as fit as ever on and off the pitch.

And Manchester United fans are already seeing the fruits of his labours in his second spell at Old Trafford, with the superstar scoring 14 goals in 22 games so far.

CR7 joined the Red Devils from Juventus for £12.8m last summer.

After a tricky start to his Italian venture, the superstar scored 31 goals in 47 games in all competitions in his debut season.

He also beat Ali Daei's international goal record scoring his 111th for Portugal last year.

But behind the scenes it takes a lot of hard work.

From his diet, to exercise routine to sleep and rest, Ronaldo leads the most disciplined of lifestyles.

He can eat up to SIX meals a day, with fish a big part of his diet.



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Fish and salad form an integral part of Cristiano Ronaldo's dietCredit: Instagram
Ronaldo describes chicken as his 'magic food'

Swordfish, tuna and braised cod are particular favourites.

He regards chicken as 'magical' due to its high protein and low fat content.

For breakfast Ronaldo will eat ham and cheese and low-fat yoghurt.

If he doesn't have it for brekkie, the Manchester United star will wolf down avocado toast for snacks during the day.

Lunch No1 could consist of chicken and salad, while No2 might be fish – maybe tuna with salad, eggs and olives.

Dinner will see the football legend fill his boots with meat or fish, maybe breaking them up in two separate sittings.


Steak, swordfish or the Lisbon speciality of Bacalao a la Brasa – a mixture of braised cod, onions, thinly sliced potatoes and scrambled eggs should see him through till bedtime.

Once tucked up, Ronaldo will ensure he has eight hours of sleep each night.

That's in addition to FIVE naps he will take during the day.

Speaking about rest, the Portuguese superstar said: "Proper sleep is really important for getting the most out of training.

"I go to bed early and get up early, especially before matches. Sleep helps muscles recover which is really important."

Clearly the gym and intense exercise is a huge part of Ronaldo's life – as shown by his incredible muscle definition and speedy recovery from injury.

The forward follows a Pilates-based routine that focuses on resistance work to strengthen his core.


He is also a big fan of swimming, often taking to the pool with son Cristiano Jr.

For all his niggles and knocks sustained on the football pitch, Ronaldo invested in a £50,000 Cryotherapy chamber.

Standing in the chamber for around three minutes, liquid nitrogen freezes Ronaldo to between minus 160 and minus 200 degrees Celsius.

Cryotherapy beats muscle soreness and reduces swelling, inflammation or sprains.

But Ronaldo puts mental health alongside physical health as being key to being happy on the pitch as well as off it.

This involves spending quality time with his family – partner Georgina Rodriguez and his four children Cristiano Jr, twins Mateo and Eva Maria and Alana Martina.

The superstar said: "Mental strength is just as important as physical strength.

"Training and physical sessions are most important, but living a relaxed lifestyle helps you to be the best you can be, physically and mentally.

"I spend my free time with family and friends, which keeps me relaxed and in a positive mindset."

And the final secret behind Ronaldo's supreme physical condition – no alcohol.

He has been teetotal since at least 2005 – not only because of the adverse affects on his diet, but also because his father's death when Ronaldo was 20 was alcohol related.

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