Cristiano Ronaldo’s 8 Secrets to Staying in Top Shape at Nearly 40

Cristiano Ronaldo, who will turn 40 in less than a month, remains an athletic marvel. While many players his age have long retired, the Portuguese star is as determined as ever to stay in peak physical condition. His disciplined approach to fitness, diet, and recovery offers valuable insights into how he maintains his incredible form.

1. A Rigorous Workout Routine

Ronaldo hits the gym five times a week, dedicating 25 to 30 minutes to cardio and complementing it with weightlifting sessions. This balanced regimen ensures he maintains his strength and endurance at the highest level.

2. A Unique Eating Schedule

Unlike traditional meal patterns of breakfast, lunch, and dinner, Ronaldo prefers six smaller, nutrient-rich meals throughout the day. His diet, designed with a nutritionist, includes fresh fish, quinoa, avocado, and plenty of fruits to fuel his demanding lifestyle.

3. Personalized Supplements

The football star uses customized supplements provided by Bioniq, a cutting-edge company he has endorsed for nearly three years. Ronaldo believes this personalized approach to health allows him to maximize his performance and longevity.

4. Mastering Sleep with Polyphasic Rest

Ronaldo swears by a “polyphasic sleep” technique, breaking his rest into 90-minute cycles instead of a single long sleep. This method helps him optimize recovery and maintain high energy levels.

5. Facial Training for That Winning Smile

In 2014, Ronaldo used a specialized device to tone his facial muscles and enhance his natural smile, showcasing his holistic approach to fitness and self-care.

6. Cryotherapy for Recovery

At home, Ronaldo has installed a cryotherapy chamber worth over €50,000. These chambers, which cool the air to -200°C using liquid nitrogen, help reduce inflammation, speed up recovery from injuries, and improve circulation—a staple for elite athletes.

7. Cutting-Edge Health Monitoring Devices

During workouts, Ronaldo uses advanced devices to track his health metrics in real-time. These investments allow him to fine-tune his training and adapt to evolving physical challenges.

8. A Passion for Long-Term Fitness

Beyond his physical efforts, Ronaldo’s commitment to improving health for himself and others is evident in his advocacy for revolutionary fitness approaches.

Inspiration for All

Cristiano Ronaldo’s dedication to maintaining his peak physical condition at nearly 40 years old is a testament to discipline, innovation, and relentless passion. His methods offer valuable lessons for anyone aspiring to improve their health and performance.

Key Takeaways from Cristiano Ronaldo’s Fitness Regimen:

• Workout: Five gym sessions per week with a focus on cardio and strength training.
• Diet: Six nutrient-dense meals daily, featuring fresh fish, quinoa, and fruits.
• Supplements: Personalized nutrition through Bioniq products.
• Sleep: Polyphasic cycles of 90-minute naps for optimal recovery.
• Recovery: Home cryotherapy chamber for reducing inflammation and accelerating recovery.
• Monitoring: Advanced health tracking devices during training.
• Facial Care: Facial toning devices for holistic wellness.
• Philosophy: A long-term approach to fitness and health, inspiring millions worldwide.