Cristiano Ronaldo’s health and fitness secret at the age of 36 with a diet plan of swordfish, chicken and 5 naps a day – The Irish Sun

CRISTIANO RONALDO is entering the twilight years of his career – but looking as prolific as ever on and off the pitch.

And Manchester United fans have seen the fruits of his labor in his second spell at Old Trafford, with the superstar scoring 14 goals in 22 games so far.

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CR7 joined the Red Devils from Juventus for £12.8m last summer.

After a rough start to the Italian business, the superstar scored 31 goals in 47 games in all competitions in his first season.

I also beat Ali Daei’s international scoring record, scoring 111th for Portugal last year.

But behind the scenes it takes a lot of hard work.

From his diet, exercise regularly Sleep and rest, Ronaldo leads the most disciplined lifestyle.

He can eat up to SIX meals a day, with fish being an important part of his diet.

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Swordfish, tuna and braised cod are particular favourites.

He considers chicken to be ‘magic’ due to its high protein and low fat content.

For breakfast, Ronaldo will eat ham, cheese and low-fat yogurt.

If he doesn’t have it for brekkie, the Manchester United star will eat avocado toast for a snack of the day.

Lunch No1 can include chicken and salad, while No2 can be fish – maybe tuna with salad, eggs and olives.

The dinner will see the football legend fill his boots with meat or fish, possibly splitting them into two separate portions.

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FIVE NAPS EVERY DAY

Bacalao a la Brasa’s steak, swordfish or Lisbon specialty – a mixture of braised cod, onions, thinly sliced ​​potatoes and scrambled eggs will keep him visible until bedtime.

Once wrapped in a towel, Ronaldo will make sure he gets 8 hours of sleep every night.

That’s in addition to FIVE naps he’ll take during the day.

Talking about rest, the Portuguese superstar said: “Proper sleep is really important to get the most out of training.

“I go to bed early and get up early, especially before games. Sleep is really important for muscle recovery.”

Obviously gym and intense workouts are an important part of Ronaldo’s life – demonstrated through incredible muscular definition and rapid recovery from injury.

The forward follows a Pilates-based routine, focusing on resistance work to strengthen his core.

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LOVE Swim

He is also an avid swimmer, often going to the pool with his son Cristiano Jr.

To get all his touches and action on the football field, Ronaldo invested in a £50,000 Cryotherapy room.

Standing in the chamber for about three minutes, liquid nitrogen froze Ronaldo at temperatures ranging from minus 160 to minus 200 degrees Celsius.

Cryotherapy helps relieve muscle soreness and reduce swelling, inflammation, or sprains.

But Ronaldo sees mental health alongside physical health as the key to happiness on and off the pitch.

This involves spending quality time with family – partner Georgina Rodriguez and four children Cristiano Jr, twins Mateo, Eva Maria and Alana Martina.

“Mental strength is just as important as physical strength.

“Workout and fitness sessions are the most important, but living a comfortable lifestyle will help you be the best you can be, both physically and mentally.

“I spend my free time with family and friends, which helps me stay relaxed and have a positive mindset.”

And the final secret behind Ronaldo’s top physical condition – don’t drink.

He has suffered from tartar at least since 2005 – not only because of the adverse effects on his diet, but also because of the alcohol-related death of his father when Ronaldo was 20 years old.

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