Just days shy of turning 40, Cristiano Ronaldo outlandishly stretched his hamstrings to deftly flick the ball past the goalkeeper to score Al-Nassr's opener against Al-Raed last week, leading them to a 2-1 win. Even now, any time he steps onto the pitch, well beyond the age when most footballers peak, his quadriceps and calves ripple beneath the flimsy veil of his skin with every stepover and acrobatic attempt. For two decades, Ronaldo has become synonymous with peak athleticism and longevity in football, yet his ability to defy his physical age isn’t just down to genetics or training.

It’s also fuelled by a meticulously crafted diet. On the Portuguese icon's 40th birthday, let's look at what makes him a phenom and the one food he swears by. Ronaldo’s approach to nutrition is as disciplined as his work ethic. By his approach, it's evident that he doesn’t just eat to stay in shape; he eats to maximise performance. Seemingly, protein is a cornerstone of Ronaldo's diet, essential for muscle repair and growth. He also favours complex carbohydrates and healthy fats, with an emphasis on fresh, unprocessed foods.

The Real Madrid all-time top scorer typically eats six small meals a day to maintain his metabolism and energy levels, according to ESPN. His diet is heavily based on:. Water is another crucial part of his routine. Ronaldo avoids sugary drinks and even turned down a Coca-Cola bottle at a press conference during Euro 2020, famously saying, "Drink water.". Among all the superfoods in his diet, Ronaldo has one particular favourite - Bacalhau a Bras, a traditional Portuguese dish made of salted cod, onions, potatoes, and eggs.

In an interview, Ronaldo once said, "Bacalhau a Bras reminds me of home, of my childhood, and it keeps me strong." His love for this dish not only satisfies his nutritional needs but also connects him to his roots. While it may not be the typical "fitness food" one expects, it’s packed with protein and healthy fats, aligning with his dietary philosophy. When it comes to fitness food, Ronaldo views chicken as a magic food as it is rich in protein and low in fat.

Unlike most athletes who indulge in occasional cheat meals, Ronaldo rarely strays from his plan. Even when he does, his choices are calculated. His idea of a "treat" is often a well-made steak or grilled fish with a side of vegetables—nothing that would disrupt his rigorous fitness regime. His former Juventus teammate, Medhi Benatia, once revealed that Ronaldo even declined dessert after their team had just won a match, opting instead for a second serving of plain chicken. "He said, ‘No, I don’t want that. I have to take care of my body,’" Benatia recalled.

Even during gatherings, Ronaldo maintains his discipline. His former Manchester United teammate Patrice Evra once shared an anecdote about being invited to Ronaldo’s house for lunch. Expecting a hearty meal, Evra was surprised to find a simple spread: salad, chicken breast, and water. “There was no soda, no luxurious food—just clean, simple, and healthy. After we ate, he wanted to play table tennis and then go for a swim. That’s when I realised his ‘relaxing’ days are still training days,” Evra said.

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