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What separates a good football player from a legendary one?
I can only imagine the DEDICATION, DISCIPLINE, & STRICT routines.
Ronaldo, aka Cristiano Ronaldo dos Santos Aveiro, is the greatest player of all time and has refined a daily regimen that keeps him fit and ensures he’s always ready to dominate football ground.
As a Portuguese star, Ronaldo represents his country’s football greatness.
As a fellow footballer or enthusiast, you are familiar with it—your routine off the field defines your performance on it.
Among all Athlete’s routines, Ronaldo’s approach is a little different and involves more than training – it’s a lifestyle built around daily routine.
A significant time of Ronaldo’s day is dedicated to exercising and training, even during the off-season.
Stamina-building workouts like cardio sessions, strict meals such as proteins, or recovery naps, Ronaldo ensures that every hour is designed to optimize performance.
Ronaldo is truly a beast on the football ground.
“You have to challenge yourself to maintain a good routine.”
Now imagine dominating your daily routine with unmatched stamina, discipline, and sharp mental focus.
Let’s discover Ronaldo’s step-by-step daily routine with his views and strategies to enhance endurance, energy, and focus.
Are you ready?
Cristiano Ronaldo’s Morning Routine
“90% of my days are similar, it’s a strict routine.”
Cristiano Ronaldo
06:00 AM
Wake-Up Early
Cristiano Ronaldo wakes up between 5:30 to 6:00 am.
“Ronaldo’s entire day begins with a structured set of activities.”
Cristiano Ronaldo
06:05 AM
Morning Hydration
Upon morning plunge, Ronaldo drinks water with Electrolytes to rehydrate after several hours of fasting during sleep.
“I prepare my water to drink because during the night your body loses water and gets dehydrated.”
Cristiano Ronaldo
Stretching: Ronaldo prefers basic stretching to loosen up the body and prepare for the morning workout.
06:10 AM
Cold Plunge
Cold Plunge: He prefers cold plunge as 1st activity in the morning.
Depending on the day, Ronaldo prefers to plunge inside his bathroom or outside in the garden.
In addition, depending on time or his schedule, Ronaldo also prefers cold showers.
Benefits of Cold Plunge
- Helps with muscle and inflammation recovery.
- Manage and improve Ronaldo’s blood circulation.
- Ronaldo speeds up his recovery and maintains a high-intensity training routine.
- Helps to manage play stress.
- Keeps Ronaldo away from unwanted illnesses such as cold, etc.
- Maintain a good mood and overall happiness.
- Helps with sleep quality.
“I enjoy cold plunges and it’s part of my daily routine.”
Cristiano Ronaldo
Sauna & Steam: In addition to cold plunges, Ronaldo also uses In-House Sauna and steam sessions.
Massage therapy: He enjoys in-house massage using Massage Guns, Chairs, & professional services. As an active athlete, Massage helps Ronaldo’s body to reduce strain and muscle relaxation.
Mindfulness
Morning Prayer & Affirmation: Ronaldo prefers practicing mindfulness based on stress levels.
“I meditate, especially when I’m stressed, particularly before a game.”
Cristiano Ronaldo
Benefits of Practising Daily Meditation or Affirmations
- Bring down your anxiety levels before a match.
- Helps with Ronaldo’s focus and mental performance.
- Stays grounded.
- Promotes inner happiness.
“I fight against my mind to maintain my routine.”
Cristiano Ronaldo
06:20 AM
Morning Shower
Next in routine, Ronaldo takes up shower to get ready for the day.
Ronaldo follows a checklist for shower:
- He prefers a clean shave.
- Weight check on the Scale and syncs with his fitness goal.
Post Shower
- Ronaldo sets his hair.
- Uses CR7 Perfume to smell different and smooth.
06:30 AM
Family Sync
Kids Engagement: Ronaldo starts by being present and kind to family members, especially children, and sharing hugs.
Morning Coffee: I enjoy coffee while talking to kids and my wife. He especially syncs with Ronaldo Jr for his routine, sports, etc.
“Usually, I love natural coffee without milk.“
Cristiano Ronaldo
Sunlight: Ronaldo prefers to soak in morning sunlight for 2-3 minutes.
“This activity tells my brain that morning has started and I feel good too.”
Preparing for Workout: He syncs with his workout calendar to check the exercises and diet he needs to follow for the day.
“We are animals of routines.”
Cristiano Ronaldo
06:45 – 08:15 AM
Morning Workout
For the next 90 minutes, Ronaldo will focus on stamina and endurance training.
Cardio Exercises: Ronaldo engages in multiple running sessions, each lasting 25-30 minutes, to boost cardiovascular health and stamina.
High-Intensity Sprinting Drills: Prefers short-period, high-intensity sprints to improve speed and agility.
Technical Drills: He focuses on ball control and skill enhancement to maintain peak football performance.
Strength Training: Ronaldo targets specific muscle groups to increase overall body strength and endurance.
Activities likely include running, sprint drills, or interval training. These improve cardiovascular health and maintain aerobic capacity, crucial for football players.
“Ronaldo emphasizes starting the day with physical activity to build momentum.”
Cristiano Ronaldo
Morning Workout Supplements
Herbalife: Ronaldo uses high-quality Herbalife Nutrition personalized protein power to maintain lean muscle mass and get additional nutrition for the day.
Whey Protein Power: He consumes top-notch protein supplements to support muscle growth and overall performance.
BCAAs: After supplements, Ronaldo uses BCAAs for recovery from an intense routine.
Multivitamins: He adds some Multivitamins to his daily routine for different purposes.
“Eating good supplements and working hard will keep your body functioning well.”
Bone Health: With football, Ronaldo needs to take care of his bones, especially for joints.
Workout Products
NordicTrack Treadmill: Perfect for home use, walking, and running activities.
Bicycle for Training: NordicTrack cycle is best rated for home interactive personal training. It comes with enhanced incline & decline capabilities.
Abdominal Exercise Roller: Athletes like Ronaldo prefer Ab Roller Wheel for abdominal and core strength training at home.
Fitness Dumbbells: He prefers advanced equipments such as Bowflex or something like Sunny Health Dumbbell Set. In addition, some routine followers prefer to own a Dumbbells Set.
Nike Shoes: Nike is the perfect shoe for Ronaldo’s daily training routine. He loves Nike Training Equipments and Clothing.
“Consistency is the most difficult thing in a routine.”
Cristiano Ronaldo
Performance Measurements
Ronaldo believed in optimization that’s why he is the best player in the world.
In addition, did you ever notice?
He loves the combination of “BEST” + “Ronaldo” – Obsessed for winning! To track and optimize, he prefers multiple devices and one of them is Whoop.
He has been using Whoop Fitness & Activity Tracker for years and prefers with Apple Watch too.
FYI: Ronaldo was so convinced by the idea that he ended up investing in Whoop and becoming its brand ambassador.
“Whoop is like a doctor on your wrist. I love it”
Ronaldo’s Whoop Stats 👀
- The resting heart rate is 43 beats/minute, which is exceptional.
- FYI: This is the top 1% of all men on Whoop users. Even amongst professional athletes, it’s in the top 3%.
- Sleep performance is 81%, which is above average even with this kind of routine.
- On average, Ronaldo every daily strain is 14.9 out of 21.
- A little high, Ronaldo can work and optimize it.
He tracks 43 different things in the Whoop journal:
- Carbohydrates
- Turmeric
- Zinc
- Caffeine
- Vitamin B
- Vitamin C
Note: These are samples of Ronaldo’s daily diet. There are other journals for performance, workouts, etc.
“I fall in love since I started.”
Weight Scale: Ronaldo measures his weight and BMI using a WITHINGS Scale before taking a shower.
Erakulis: Founded by Ronaldo, this app offers personalized fitness, nutrition, and mental balance plans. You also get a sync with Apple Watch & Whoop.
“A good workout must be combined with a good diet”
Cristiano Ronaldo
08:30 – 10:00 AM
Recovery Nap
Disciplined Nap: Followed by an intense workout session, Ronaldo prefers a 90-minute nap.
This accelerates recovery and enhances cognitive function for the rest of the day.
10:00 AM
Morning Nutrition and Energy Supplements
Breakfast Routine
Whole-grain cereal: Ronaldo sticks to healthy eating options and whole-grain cereal is one of them.
Egg Whites: 3-5 egg whites for protein requirements.
Fruit juice: Ronaldo prefers natural fruit juice like pear, apple, and pineapple.
Coffee: Ronaldo enjoys multiple cups of European Espresso and Lattes a day.
Cheese: He prefers eating cheese for breakfast as it offers rich nutritional value.
Yogurt: Helps with digestion and bone health.
Avocado toast: With Egg White, Ronaldo eats Avocado toast as a daily routine.
Fruits: He also includes multiple nutrition-rich and Vitamin C rich fruits in daily breakfast.
This balanced morning breakfast helps Ronaldo to maintain energy levels and overall health.
“You should choose nutrient-dense foods that balance macronutrients (carbs, protein, fat) in a routine.”
Cristiano Ronaldo
09:00 AM
Mid-Morning Workout Routine
Focus: Weightlifting and resistance training.
Exercises likely target specific muscle groups (e.g., squats for legs, bench presses for chest).
Importance: Builds muscular strength and endurance. A strong core and legs are vital for football performance.
Consistency Rule: Ronaldo trains even when he doesn’t feel at his best, showing the importance of routine over motivation.
Water Therapy: Ronaldo often prefers in-house Hydrotherapy Pool therapy to relax and recover after a match. This helps him to maintain his fitness by strengthening his muscles, reducing joint stress, and reducing mental fatigue.
12:30 – 2:00 PM
Second Nap
After morning recovery, Ronaldo prefers 2nd nap of 90 minutes.
Impact on Ronaldo: Helps Ronaldo with mental clarity and reduces muscle fatigue.
02:00 PM
Lunch Routine
It’s time for balanced meals and active rest.
Ronaldo’s typical lunch includes a healthy mix of protein, fibre, and micronutrients.
Protein: A grilled chicken for lean and rich in amino acids for muscle repair.
Fibre and Micronutrients: Salad, which supports digestion and provides essential vitamins.
03:00 – 4:30 PM
Third Nap
It’s time for 3 naps for the day.
Cristiano prefers post-lunch rest to help with digestion and contribute to recovery.
04:30 PM
Post Lunch Light Meal
Protein: Ronaldo eats Tuna and eggs for sustained energy.
Healthy Fats: Olives provide heart-healthy monounsaturated fats.
Fresh Vegetables: Salad adds hydration and vital nutrients.
Cristiano Ronaldo’s Evening Routine
04:30 – 7:00 PM
Evening Routine
Flexibility: Ronaldo uses this time for personal or administrative tasks.
Content Creation: He spends some time in week recording podcasts and general videos for his YouTube channel.
Driving: Ronaldo loves driving. His car collection includes some high-performance sports or supercars like Bugatti, McLaren, etc.
Team Sync: He is managed by a team that looks after brands, endorsements, marketing, events, and a lot more.
Hobbies: Ronaldo likes to spend 30-50 minutes on different activities like reading, watching matches, etc.
07:00 PM
Dinner Routine
Early Dinner: As a part of his daily routine, Ronaldo prefers eating with or before sunset.
Protein: He eats grilled or baked meats (like fish or chicken) with minimal carbohydrates.
Low Carbohydrate: Bread or processed carbs are avoided to maintain energy stability.
10:00 – 11:00 PM
Night Routine
Swimming Routine: He swims to relax muscles and improve blood circulation after a long day.
Ronaldo Suggests Benefits of Swimming
- Improves my recovery and helps muscles recover faster after intense workouts.
- Helps in building endurance and enhances stamina.
- Improves my body’s flexibility and promotes a better range of motion.
- Relieves stress and provides mental relaxation.
- Strengthens my cardiovascular health.
Mental Calm: Prepares him for a restful night’s sleep.
Sleep: Ronaldo sleeps at 11 pm.
- Strict Bedtime: Ensures he gets adequate sleep to recover fully for the next day.
- Sleep Hygiene: Likely includes a dark, quiet environment conducive to deep sleep.
Supported Sleep Supplements
Learnings from Cristiano Ronaldo’s Daily Routine
Here are key lessons you should adopt from Ronaldo’s routine!
Set a Routine & Don’t Get Bored: Usually, people and today’s generation are not focused. You need to align your goals and stick to a routine.
Prioritize Rest and Recovery: Ronaldo takes 3 naps a day. This shows the importance of sleep in muscle repair and mental recovery. Try adding good sleep to your daily routine and you will feel the difference.
Nutrient-Rich Diet: Make sure to prefer quality food like protein, fibre, and healthy fats. In addition, to stay healthy, you should avoid processed food.
Consistent Exercise: Start focusing on daily workouts. As per different Athlete Routines, daily workouts will make you stronger, sharper, and offer more confidence.
Time Management: Small details make a big difference and it start with using time correctly. Start using different daily planners to structure your daily routine.
Family and Fun: Make sure that you sync with your family. It can be your siblings, parents, and even friends too.
FAQs
What does Cristiano Ronaldo do to stay consistent for a routine every day?
Ronaldo sets clear goals for both short-term and long-term achievements. Most important, he focuses on the short-term – present. You can adapt this by visualizing your success daily and celebrating small wins.
What kind of mindset does Cristiano Ronaldo maintain to achieve peak performance?
Ronaldo is strict when it comes to sports. He believes in relentlessness & self-discipline. If you want similar performance, start on building a growth mindset. Remind yourself that challenges are opportunities, and always strive for improvement, even when things feel tough.
What role do coaches and trainers play in Cristiano Ronaldo’s daily schedule?
With all session practices, Ronaldo has tried multiple routines and altered current routines that align with his health, sports, and family. In addition, he trusts experts to guide his progress. To find your routine, you should be small and try what’s working for you.
What habits outside of Football contribute to Cristiano Ronaldo’s success?
Ronaldo is a highly disciplined man you will ever see and he is super-proud for that. Apart from sports, Ronaldo focused on his daily nutrition, sleep, and mental focus.
How does Cristiano Ronaldo adapt his routine when traveling?
Like Bryan Johnson, Ronaldo maintains his daily schedule by ensuring proper sleep, nutritious meals, and daily supplements.
What technology or fitness trackers does Cristiano Ronaldo use to monitor his performance?
Ronaldo uses Whoop Fitness Tracker – An advanced fitness technology band to track different sets of metrics like heart rate, recovery, and performance. He loves Whoops & suggests others to invest in a good wearable health device.
What does Ronaldo’s routine look like before the match?
Cristiano focuses on light training to stay agile, eats nutritious meals for energy, and stays well-hydrated. He also prepares mentally by visualizing his performance and relaxing with activities like listening to music to stay calm and focused.
How important is sleep in an entire day habit of Cristiano?
Sleep or should I say undisturbed sleep is vital for Ronaldo’s recovery, energy, and focus. He also prefers multiple power naps during the day. This helps him optimize rest, aiding muscle recovery and mental sharpness.
Ronaldo’s routine is so inspiring! It’s a great reminder to stay disciplined and consistent. Loved reading this!
Thank you so much! 😊 Ronaldo truly sets the bar high when it comes to discipline and consistency. It’s amazing how his routine can motivate us all 💪⚽️
Ronaldo is truly a legend, now wonder he is at the top for so long. He follows strict routine and stays motivated to follow the same everyday! Very inspiring!!! Thanks for covering this one I have been a Cr7 fan since childhood.
Thank you! Ronaldo’s discipline and dedication are truly inspiring, and it’s amazing how he stays at the top.
Glad you enjoyed it—CR7 fans unite! 💪⚽✨
This is a fantastic breakdown of Ronaldo’s daily routine! It’s inspiring to see the level of dedication and how he prioritizes every aspect of his life, from training to recovery and even sleep. A true testament to the power of consistency and discipline.
Thanks a lot, Ronish. Ronaldo truly highlights the power of consistency and discipline.