How does Cristiano Ronaldo train? The work-out routine, diet plan and sleeping style of Manchester United's star forward

Cristiano Ronaldo is one of the most loved and respected footballers in the history of football. He is also one of the most disciplined and physically fit players in the sports. For a sportsman, you'd expect him to be fit but Ronaldo takes him to the next level, as he does with everything. At 36, the Manchester United forward still regularly completes 90 minutes of football twice a week, accompanied by training sessions and hundreds of sprints per week. 

When Paris Saint-Germain wanted to sign Sergio Ramos from Real Madrid, a check was done on his body and it was discovered that his body condition was as though he was 21. If a similar check was to be done on Cristiano Ronaldo, one would find similar or even better. The former Real Madrid player as on countless occasions revealed that he doesn't play with his physical condition and he revealed the many things he does to stay in shape. We'll look at the tips to staying healthy and fit like Cristiano Ronaldo. 

How does Cristiano Ronaldo exercise/work out?

Cristiano Ronaldo is an elite sportsman with the body of one. Chiselled abs, lithe legs, strong arms, and a superior sprint and jump power make him something of a specimen. He has achieved this through a strict regimen of exercise and work-out. 

According to the Portugal captain, the first thing he does to start his workout routine is warm-ups. Ronaldo revealed that before any workout session, he does a few laps of the pitch, some stretching, and some cardio exercises. He noted that these warm-up exercises reduce the risk of injuries. 

Afterwards, Ronaldo proceeds to the gym where he does predominantly cardiovascular exercises. He splits his gym work-out between running, rowing and lifting some weights. The 5-time Ballon d'Or winner encourages people to do a variety of cardiovascular exercises to target all areas of the body and improve stamina and strength. 

Cristiano Ronaldo also does a lot of sprinting drills on the pitch in a simulation of real-life match situations. He is one of the fastest players within the first 30m and this is down to his sprint exercises. Ronaldo also advises that exercises should become a part of life as he does it almost everywhere and every time.

What does Cristiano Ronaldo eat?

Cristiano Ronaldo's diet as you can imagine contains a lot of healthy and fresh foods. According to the 36-year-old, he eats a high-protein diet with lots of whole grain carbs, fruits and vegetables. Fish, onions, thinly sliced potatoes, scrambled eggs, cheese, ham, low-fat yoghurt, avocado toast, and water are the most common items on his diet. 

Unsurprisingly, Cristiano Ronaldo doesn't take any form of alcohol or sugary drinks. The Portugal captain drew attention when he pushed bottles of Coca Cola from his table during a press conference at Euro2020. He advised people to 'Drink Water" instead.

Additionally, Cristiano Ronaldo says instead of 3 heavy meals, he takes up to six small meals daily instead. He revealed that if you must do intensive work-out, then you must eat regularly to give your body the energy source it requires. 

When does Cristiano Ronaldo sleep? 

Another difference with the Manchester United forward is how he sleeps. According to him, he doesn't sleep 8 hours per day at a stretch. Instead, he takes 90 minutes naps up to 5 times a day. 

This principle is called the 'Forced Rest' routine and it was prescribed by Professor Littlehales. The routine helps athletes to relax their muscles at regular intervals, preventing an accumulation of fatigue that could lead to injuries or muscle issues.