Cristiano Ronaldo maintains a grueling four-hour daily workout regime combined with six high-protein “mini meals” to keep his body fat at an astonishing seven percent, well below the eight to 12 percent expected of Premier League stars.
The 41-year-old Al-Nassr forward supplements his club training sessions with a personal workout plan including Pilates, regular swims and five weekly gym sessions. These incorporate 25-30 minutes of cardio, high-intensity sprinting and targeted weights to increase muscle strength.
Rather than adhering to the traditional three-meal structure of breakfast, lunch and dinner, Ronaldo adds brunch, a snack and supper to his refueling schedule. His diet features avocado, fresh fish and generally high-protein, low-fat foods like chicken, with salad, whole grains like quinoa and fresh fruit piled onto his plate daily.
Fellow Portuguese players have stated their captain’s favourite meal is Bacalhau a Bras, a traditional dish combining scrambled eggs, fried potatoes and salted cod. The former Real Madrid, Manchester United and Juventus legend is helped to his luxury lifestyle by pocketing a jaw-dropping £488,000-a-day in Saudi Arabia.
Ronaldo demonstrated the results of his regime in an Instagram post to his 671 million followers, showing off his ripped physique whilst promoting his recovery brand AVACR7. Holding what appears to be a massage gun from the brand, he posed in black branded boxer shorts with his abs firmly on display.
The Portugal legend captioned the snap: “Longevity and high performance don’t happen by chance. They’re built through daily, practical recovery. It’s not a secret. It’s a routine.”
Following his training sessions, Ronaldo uses saunas and ice baths to aid his recovery. He shared an image of himself looking ripped after one sauna session late last year, which amassed more than 22 million likes on the social media platform.
The latest measurement of his body fat confirms it sits at seven percent, significantly lower than the standards expected of younger Premier League players who are only required to maintain levels between eight and 12 percent. The remarkable figure demonstrates how Ronaldo has defied his age throughout his career.
Whether closing in on 1,000 career goals or playing football at the top level for more than two decades, the 41-year-old has consistently maintained elite physical condition. His combination of intensive training, strict diet and recovery protocols has enabled him to perform at the highest level well beyond the age when most professional footballers retire.
Ronaldo, who will marry his partner Georgina Rodriguez next summer, shows no signs of slowing down his demanding fitness regime. The daily four-hour workout schedule alongside six carefully planned meals represents a lifestyle commitment that few athletes maintain into their forties.
His promotion of the AVACR7 recovery brand leverages his personal experience with recovery techniques including massage guns, saunas and ice baths. The brand benefits from Ronaldo’s credibility as someone who has successfully maintained peak physical condition throughout an unprecedented career longevity.
The Instagram post promoting the recovery brand reached hundreds of millions of followers, demonstrating Ronaldo’s continued commercial appeal alongside his athletic achievements. His ability to maintain a seven percent body fat percentage at 41 whilst competing professionally provides compelling evidence for the effectiveness of his training and recovery methods.
The combination of his £488,000 daily earnings in Saudi Arabia and his various brand endorsements including AVACR7 enables Ronaldo to invest heavily in maintaining the infrastructure supporting his physical condition. His continued performance at the top level suggests these investments are paying dividends as he extends his career well beyond typical footballer retirement ages.
