Between sleep, gym, and diet... Ronaldo's "amazing" secret to maintaining incredible muscles

 

Portuguese Cristiano Ronaldo

Between sleep, gym, and diet... Ronaldo's "amazing" secret to maintaining incredible muscles

Cristiano Ronaldo, the Portuguese legend of Real Madrid and current star of Saudi Arabia’s Al-Nassr, continues to amaze the world because of his maintenance of physical fitness.
Although Cristiano Ronaldo will turn 41 on February 5, 2026, in less than two months, his physical fitness, which is due to an unusual sleep schedule, spending 4 hours a day in the gym, and an ideal diet, continues to impress the world with its impact.

The British newspaper "Daily Mail" indicated in a report that Cristiano Ronaldo showed off his toned muscles in an exceptional photo shoot that followed a sauna session.
It is said that the 40-year-old player has the body of a 28-year-old, which is rare or not repeated with other players, and this is due to several different reasons related to diet, sleep regimen, and of course, training.

Among the reasons for this uniqueness are staying in the gym for 4 hours and eating ideal meals full of protein, which is reflected in his physical appearance.
In another photo, Ronaldo appeared almost naked except for his shoes and underwear, showing off his impressive muscles.

Just as Ronaldo loves saunas, he is also a fan of ice baths, which he undergoes late at night after matches to speed up recovery processes, ever since his second stint at Manchester United.
Ronaldo said last month during an interview with journalist Piers Morgan that he is about a year or two away from retiring, even though the percentage of fat in his body does not exceed 7%, and the normal rate for it among players in the major European leagues ranges from 8 to 12%.
In addition to training at the facilities of Al-Nassr Saudi Club, Ronaldo trains individually and pays special attention to some exercises such as Pilates, regular swimming, in addition to making 5 weekly visits to the gym.

Gym visits include spending 25 to 30 minutes performing cardio exercises, high-intensity sprinting, and weightlifting exercises designed to increase muscle strength, bringing his total daily training to 4 to 5 hours.
Furthermore, instead of adhering to the traditional 3-meal system (breakfast, lunch, dinner), Ronaldo prefers to eat 6 small meals distributed throughout the day: breakfast, late lunch, lunch, a snack, and dinner.

The foods that the Portuguese prefer include nutrient-rich avocados, fresh fish, and he also makes sure to eat protein-rich, low-fat foods such as chicken, which he once described as "magical" for its health benefits, along with salad, whole grains such as quinoa, and fresh fruits.

By the end of the day, he sleeps seven and a half hours, which is what most people should aim for, but he gets it in an unusual way: by taking five 90-minute naps instead of one long sleep.
This pattern is known as multi-stage sleep, and its basic idea is to divide the natural sleep cycle into 6 naps, a pattern similar to the sleep of infants.
The purported benefits of this practice include increased productivity, alertness, and the ability to learn and absorb new information.

Some scientific studies have found that taking a 90-minute nap during the day can improve reaction speed when performing tasks, although other scientists believe that multistage sleep offers no proven benefits compared to a regular sleep regimen.
But it is said that Ronaldo adopted the theory put forward by sports sleep expert Nick Littlehills, whom he met while at Real Madrid.

The theory states: "Adequate sleep is extremely important to maximize the benefits of training. Sleep helps muscles to recover, and this is crucial."
In addition, he has been a fan of cryotherapy for over a decade. When he returned to Manchester United in 2021, Ronaldo reportedly brought a £50,000 cryotherapy chamber to his home. Cryotherapy chambers use liquid nitrogen to freeze the air inside to -200°C (-328°F).

This treatment, which is favored by athletes such as Usain Bolt and Norwegian Erling Haaland, the Manchester City star, is believed to help reduce inflammation and swelling from injuries by improving blood circulation in response to extreme cold.