Cristiano Ronaldo is a remarkable player in the world of football. Even as he approaches the age of 39, the Portuguese superstar continues to display incredible stamina, achieving a remarkable 50 goals and 16 assists this year.

In order to maintain such high levels of performance when most of his peers have retired, Ronaldo has adhered to a stringent routine of training, nutrition, and rest for many years. Here are the secrets that have enabled the five-time Golden Ball winner to excel.

Ronaldo’s approach to training involves beginning each session with warm-up exercises to prepare his muscles and reduce the risk of injury. “During our training sessions, we all engage in warm-up routines that include running laps, stretching, and cardiovascular exercises. It’s crucial to always warm up before working out, whether it’s a simple walk to the gym or a jog on the treadmill,” Ronaldo advises.

While at the gym, Ronaldo emphasizes the importance of varying exercises to prevent boredom. However, he also stresses the need to target all areas of the body during training. Personally, Ronaldo has designed a workout regime that focuses on enhancing both strength and endurance.

During training sessions, Ronaldo focuses on specific exercises that enhance his performance on the field, including speed, accuracy in finishing, and precision in set-piece shots. He also suggests incorporating sprinting exercises into one’s own training plan to improve overall fitness. Ronaldo emphasizes the importance of consistency in training, stating that it is not necessary to go to a training facility to start working out. Simple exercises such as abdominal workouts can be done in bed, either in the morning or before sleeping, as long as they are done regularly to develop a habit.

Ronaldo places great importance on his diet and follows a specific and strict menu every day. He believes that a good training session should be accompanied by a well-balanced meal. His meals are high in protein, consisting of whole grains, fruits, and vegetables, while avoiding foods that are high in sugar. Despite his knowledge of nutrition, Ronaldo still relies on a nutritionist and has been working with one since his time at Real Madrid. He follows a meal plan that includes six small meals throughout the day, spread out about 3-4 hours apart, to ensure optimal nutrition and energy.

According to Goal, Ronaldo regularly includes fish such as swordfish, sea bass, and sea bream in his diet. His favorite dish is bacalhau a braz, a delicious combination of cod, onions, sliced potatoes, and scrambled eggs. Additionally, Ronaldo consumes a variety of fruits and lean protein sources to meet his high protein needs while keeping fat intake low.

When dining out, Ronaldo has a preference for steak and salad. He has a strict rule of only consuming fresh, high-quality food and never resorting to frozen options.

For his breakfast, Ronaldo opts for a variety of items such as cheese, ham, low-fat yogurt, avocado toast, and fruits. He believes in fueling his body with nutritious meals to maintain optimal energy levels for his training sessions. Ronaldo follows a routine of eating six small meals throughout the day to ensure he performs at his best during workouts.

Staying hydrated is crucial for Ronaldo, and he emphasizes the importance of drinking enough water. He steers clear of alcoholic beverages and soft drinks. During Euro 2020, Ronaldo made headlines by replacing his soft drink with filtered water and encouraged others to do the same.

In order to alleviate the pressure of restrictive eating, Ronaldo occasionally indulges in his favorite dishes even if they may affect his weight management. He admits to enjoying these meals on Friday nights.

Ronaldo’s approach to sleep differs from the norm. Rather than sleeping for an extended period, he divides his sleep into five short naps, each lasting around 90 minutes. This unconventional sleeping routine is based on advice from sleep efficiency expert Professor Nick Littlehales, who suggests that professional athletes will benefit more from multiple short naps than one uninterrupted sleep session. British media reported that Ronaldo has been practicing this special sleep pattern for several years, even celebrating it upon his return to Manchester United in 2021.

In order to optimize the quality of his sleep, Ronaldo also imposes restrictions on the usage of electronic devices after bedtime.

Furthermore, Ronaldo places significant emphasis on his recovery process. Cryotherapy has been an integral part of his routine since 2013. Even when he moved to Saudi Arabia, Ronaldo ensured he had access to a cryotherapy chamber, recognizing the importance of this therapy in restoring his body.

Typically, Ronaldo spends around 3 minutes in the cryotherapy room, where the temperature drops to a bone-chilling -200 degrees Celsius. This treatment aids in a speedy recovery of his muscles and alleviates muscle soreness.

Additionally, Ronaldo incorporates “hot” therapies into his regimen, utilizing saunas and heat massage devices.

However, Ronaldo understands that no amount of modern equipment and therapies can lead to progress without discipline and diligence. He recognizes the significance of training not only his body, but also his mind. Mental strength is just as crucial as physical strength, enabling individuals to achieve their goals. Ronaldo advises others to stay disciplined, maintain motivation, and adhere to their schedules. He acknowledges that everything requires hard work and self-imposed strictness.

When discussing the concept of success, Ronaldo firmly holds the belief that leading a comfortable lifestyle plays a significant role. He emphasizes the importance of regular exercise, but he also stresses the value of enjoying a life that brings you comfort and contentment. For Ronaldo, dedicating precious moments of free time to nurture relationships with loved ones, such as family and friends, not only allows him to unwind but also encourages a positive mindset. By embracing this approach, Ronaldo feels that he can tap into his full potential and strive to be the best version of himself.