One of the reasons Cristiano Ronaldo maintains long-term performance is his incredibly “unusual” sleeping habits as well as his scientific dietary regimen.

At the age of 39, when many players have begun to retire, Ronaldo continues to maintain an impressive goal-scoring form with 50 goals in just 56 matches for Al Nassr. The secret behind his success lies in his determined attitude every time he steps onto the field, coupled with his scientific lifestyle habits, including unique sleeping patterns and a disciplined dietary regime.

Extremely “weird” sleeping habits

Unlike the usual habit of sleeping 8 hours a night of many other people, Ronaldo chooses to take many short naps during the day. Every day, he takes 5-6 naps, each nap lasting about 90 minutes. The special thing is that Ronaldo always lies in the fetal position. After dinner, he spent time relaxing with friends, swimming and then taking a nap until midnight. Next, CR7 continued to take a nap at around 3 am before waking up to start a new day.

Ronaldo sleeps up to… 5 times a day.

At first glance, this sleep regimen may seem “unusual” and unbelievable. However, according to sleep expert Nick Littlehales, who has worked with Ronaldo, these short naps help athletes recover better than sleeping in one long stretch.

Littlehales explains: “It’s not power napping – power napping is for old people sitting in front of the TV. This is about sleeping less but enhancing recovery.”

The specialist notes that these naps help the brain rest and recover, thereby boosting focus and alertness, allowing Ronaldo to make precise decisions on the field. Additionally, adhering to this routine reduces stress and anxiety while improving mood, enabling the Portuguese player to compete with the utmost comfort and confidence.

Disciplined and scientific diet

In addition to his unique sleep regimen, Ronaldo also focuses on a scientific diet and training routine. He consumes 6 meals a day, ensuring a balanced intake of protein, carbohydrates, and fats.

It’s known that Ronaldo’s meals are advised and prepared by NASA scientists. These crucial meals are as important as his exercise regimen.

A typical meal of Cristiano Ronaldo

Ronaldo’s menu follows a high-protein diet consisting of meats and vegetables, with minimal sugar and very few processed foods, ensuring an ideal balance between essential nutrients and appropriate calorie intake.

This eating approach aims to meet the high nutritional demands of football players, providing the necessary energy for intense training sessions throughout the day. It’s known that Ronaldo has a personal nutritionist who closely monitors him since his days at Real Madrid.

Giorgio Barone, Ronaldo’s personal chef during his three years playing in Italy, revealed that Ronaldo’s daily menu is practically “free of expensive foods.”

Ronaldo’s Italian chef stated, “These are healthy foods. I use organic and natural foods – fish, chicken, beef, eggs, avocado, coconut oil, and brown rice. Ronaldo takes care of his body like he would a Ferrari.”

Ronaldo loves nutrient-rich avocados, fresh fish, and high-protein foods in general, favoring lean options like chicken. He has described avocados as ‘magical’ due to their healthful properties. Salads, whole grains like quinoa, and fresh fruits are also regular features in Ronaldo’s meals.

Ronaldo’s teammates on the Portuguese national team have revealed that his favorite dish is Bacalhau a Bras, a traditional dish combining scrambled eggs, fried potatoes, and salted cod.

A day in Ronaldo’s diet consists of 5-6 meals. For breakfast, the 38-year-old athlete opts for oats, cheese with yogurt. Between late morning and lunchtime, Ronaldo eats sandwiches with avocado to replenish energy.

Ronaldo typically has two lunches. The first lunch is chicken salad, while the second usually consists of various fish accompanied by salad, eggs, and olives. In the evening, Ronaldo continues with two more meals. Fish seems to be his favorite dish. He continues to choose fish for the last meal of the day – tuna, cod, or switches to beef or chicken.

Thus, Ronaldo’s daily calorie intake typically falls around 3,200 calories, avoiding most refined sugar and alcohol-related foods. Ronaldo’s former teammate Patrice Evra once joked that when Ronaldo invites you for lunch, it’s better to decline because it would be the most boring meal ever.

In addition to healthy eating, staying hydrated with pure water is also crucial for the former Real Madrid superstar. Surely, we all remember during a press conference at Euro 2020, Ronaldo pushed away a bottle of Coca-Cola from the table, then sent a message to the audience: “Drink water, instead of Coca-Cola.”

Although this action caused trouble for a major sponsor of Euro 2020, it also somewhat reaffirmed Ronaldo’s discipline and seriousness regarding nutrition.

Ronaldo’s image was posted at the end of December 2023, when he was 39 years old.

The hobby is “in the fridge”

Ronaldo’s daily scientific lifestyle habits invariably include time for “healing”, relaxation, and therapy after matches.

Upon returning to Manchester United in 2021, Ronaldo invested in a £50,000 cryotherapy chamber right at his home. The cryotherapy chamber utilizes super-cold liquid nitrogen to rapidly decrease the air temperature inside to -200°C.

This therapy method is favored by many athletes, such as Usain Bolt and footballer Erling Haaland.

The cold chamber helps reduce inflammation and swelling from injuries by promoting blood circulation as the body reacts to the extreme cold. Ronaldo spends time in these cold chambers to alleviate muscle soreness and improve recovery time between matches and training sessions.

However, humans cannot endure extreme cold for more than 5 minutes at a time as it can be harmful to healthy tissues. When using the cold chamber at home, the Portuguese player schedules cryotherapy sessions lasting only three minutes at a relatively comfortable temperature of -160°C (-356°F).

Professional and scientific training over more than 20 years has helped Cristiano Ronaldo maintain his physique enough to continue playing at the age of 39. However, despite his extraordinary resilience, CR7 is not immune to the effects of aging. This is where the importance of daily habits and recovery methods for body care becomes even more crucial.