[Reading level: B2 – Upper Intermediate]
The Al Nassr star is renowned for being one of the most athletic players in football history, but how did he attain his top condition?
There is no player in world football that has drawn more plaudits for his physical qualities and dedication to his craft than Cristiano Ronaldo.
The Al Nassr and Portugal star boasts an extraordinary set of athletic skills, combining rapid pace and agility with elite aerial ability and power.
Ronaldo was not born with those traits, though; the rippling physique we see today is a marked transformation from the skinny teenager that arrived at Manchester United from Sporting back in 2003.
So how was the incredible athlete and five-time Ballon d’Or winner created? With the help of 15 fitness tips Ronaldo revealed himself, GOAL takes a look at the secrets behind his strength and speed.
How does Cristiano Ronaldo train?
First things first: start with a warm-up to decrease the risk of injury. “In training we do a few laps of the pitch, stretching and cardio warm-up exercises,” Ronaldo explains.
“Make sure you do something similar in your training, even if it is jogging to the gym or a warmup on the treadmill or bicycle.”
When in the gym, Ronaldo’s main workout is split between cardiovascular training – such as running and rowing – and weights. “Mix it up,” Ronaldo advises – “as well as keeping things interesting, it’s important to ensure all areas of the body are targeted and exercises improve both strength and stamina.”
On the pitch, the focus is on high-intensity drills that reflect match situations. “We do a lot of sprinting drills in training and they can be incorporated into your workout whether you are in the gym or outdoors,” Ronaldo says. “Try and add it to every workout you do.”
Workouts are not restricted to the time Ronaldo spent at training facilities, though. “Fit in exercise wherever you can,” he adds. “You can do an abs workout in your bedroom when you wake up in the morning or before you go to bed. If you get into a routine, then it makes it easier as it will become a habit.”
What food does Cristiano Ronaldo eat?
There’s no point having the nicest car if you’re not going to put the right fuel in it.
Ronaldo, unsurprisingly, takes his diet very seriously. “A good workout must be combined with a good diet,” he states. “I eat a high protein diet, with lots of wholegrain carbs, fruit and vegetables, and avoid sugary foods.”
The Portugal international has a personal dietician who has worked with him ever since his Real Madrid days, eating six small meals a day – or one every three to four hours.
He particularly likes fish – particularly swordfish, sea bass and sea bream – and his favourite dish is Bacalhau à Brás, which is a mixture of cod, onions, thinly sliced potatoes and scrambled eggs. He also eats plenty of fruits and lean proteins. At restaurants, Ronaldo says he often orders steak and a salad, and never anything frozen – everything he eats is fresh.
For his breakfast, Ronaldo is partial to the likes of cheese, ham, low-fat yoghurt alongside plenty of fruit as well as avocado toast.
“Eat regularly,” Ronaldo continues. “If you train regularly, it’s important to keep energy levels high to fuel your body for better performance. I sometimes eat up to six smaller meals a day to make sure I have enough energy to perform each session at top level.”
Hydration is vital, too – “drinking water is so important,” Ronaldo affirms – but one of the sacrifices he makes to keep his body in top condition is avoiding alcohol and carbonated drinks.
In 2021, he hit headlines for a disdainful assessment of soft drink Coca-Cola at Euro 2020, urging people to “drink water” instead.
What cheat meals does Cristiano Ronaldo eat?
Even the most muscular athletes have ‘cheat’ days, with Dwayne ‘The Rock’ Johnson among those popularising his on Instagram, and Ronaldo is no different.
Cristiano Ronaldo ăn những “bữa ăn ăn gian” nào?
However, while The Rock may regularly indulge in a stack of sugary pancakes at the end of the week, Ronaldo’s ‘cheat’ meals are a little tamer.
Pizza is about the height of Ronaldo’s cheat meal and, according to former Manchester United goalkeeper Lee Grant, the five-time Ballon d’Or winner tends to eschew most of sweet options, including desserts at a team meal.
“You finish your dinner and usually on a Friday night you’ve got some cheat stuff out. You’ve got some apple crumble, or you’ve got a bit of brownie and cream or what not,” said Grant.
“I tell you now, not one player touched the apple crumble and custard, not one player went up for that brownie because everybody was sat down and one of the lads said to me: What has Cristiano got on his plate?
“So we were having a little goosey gander at what he has got and obviously it is the cleanest, healthiest plate you can imagine. It just cracked me up how not one single player dared get up and have that junk food that was laid out.”
What other secrets does Cristiano Ronaldo have?
Healthy living is not something that Ronaldo dedicates a few hours to each day – it’s a way of life he adheres to at all times.
Discipline
That is not only a physical challenge but a mental one, too. “Learn to train your mind as well as your body,” Ronaldo says. “Mental strength is just as important as physical strength and will help you achieve your goals.
“Be disciplined. Keeping yourself motivated and sticking to your routine is key. For me, there is no room for easing off, so I have to be strict.”
You can help yourself by setting goals and working with a training partner, adding competitiveness and company to your routine.
When he is not exercising Ronaldo tries to maintain a relaxed, restful lifestyle despite his massive fame and the attention he commands.
“Training and physical sessions are most important, but living a relaxed lifestyle helps you to be the best you can be, physically and mentally,” Ronaldo explains. “I spend my free time with family and friends, which keeps me relaxed and in a positive mindset.”
Regular naps
Something unique in Ronaldo’s fitness regime is that he does not sleep for the traditional eight hours a day. Rather, instead, he chooses to take five 90-minute naps a day.
Says Professor Littlehales in his book “Sleep: The Myth of 8 Hours, the Power of Naps… and the New Plan to Recharge Your Body and Mind”: it is better for athletes to take five naps each day consisting of 90 minutes each instead of a full night’s sleep.
According to the Daily Mail, Ronaldo takes this advice of forced rest seriously and it even became a running gag with a celebration when he was in his second spell at Manchester United.
Cold therapy & heat therapy.
Like many athletes in the 21st century, Ronaldo is someone who takes his recovery periods very seriously and a part of this is cryotherapy, or cold-temperature therapy.
This can take the form of using a cryochamber, where temperatures are managed at a very low level or ice baths.
As well as cold therapy, it is not unusual to see Ronaldo partake in heat therapy too, whether that is spending time in a sauna or using heat massage tools.
Source: https://www.goal.com/en/news/cristiano-ronaldo-diet-workout-fitness-regime-real-madrid/1ez74ip78o20715bzr1947rwhi
WORD BANK:
renown for /rɪˈnaʊn/: nổi tiếng về
athletic /əˈθlɛtɪk/ [B2] (adj): thuộc về thể thao
attain /əˈteɪn/ [C1] (v): đạt tới, đạt được, giành được
drawn /drɔːn/ (adj): nhận về
plaudit /ˈplɑː.dɪt/ (n): sự hoan hô nhiệt liệt, lời khen ngợi
dedication /ˌdɛdɪˈkeɪʃən/ (n): sự cống hiến
craft /kræft/ (n): nghề nghiệp
boast /boʊst/ [B2] (v): lấy làm kiêu hãnh
agility /ˈædʒ.əl/ (n): sự nhanh nhẹn
elite /iˈliːt/ [C1] (n): ưu tú, xuất sắc
trait /treɪt/ [C2] (n): đặc điểm
rippling physique /ˈrɪplɪŋ fɪˈziːk/ (n): vóc dáng cuồn cuộn
athlete /ˈæθlit/(n): vận động viên
injury /ˈɪnʤəri/ (n): chấn thương
lap /læp/ (n): vòng
pitch /pɪtʃ/ (n): sân bóng
cardio/ˈkɑːr.di.oʊ/ (n): tim mạch
jogging/ˈʤɑː.gɪŋ/ (v): chạy bộ
treadmill /ˈtrɛdˌmɪl/ (n): máy chạy bộ
workout /ˈwɜːrk.aʊt/ (n): buổi tập thể dục
cardiovascular (n): tim và mạch máu; tim mạch
rowing (n): chèo thuyền
weight /weɪt/ (n): tập tạ
ensure [B2] (v): đảm bảo
stamina /ˈstæm.ɪ.nə/ (n): sức bền
high-intensity drill /haɪ ˈɪn.tən.sə.ti drɪlz/: tập luyện cường độ cao
sprint /ˈsprɪn.t/ (v): chạy nước rút
incorporate /ɪnˈkɔːr.pɚ.eɪt/ [C2] (v): kết hợp
restrict to /rɪˈstrɪkt/ [C1] (v): bị giới hạn
training facility (n): cơ sở huấn luyện
abs workout /æbz ˈwɜːrk.aʊt/ (n): bài tập cơ bụng
wholegrain /ˈhoʊl.ɡreɪn/ (adj): ngũ cốc nguyên hạt
sugary food (n): thực phẩm có đường
dietician /ˌdaɪ.əˈtɪʃ.ən/ (n): chuyên gia dinh dưỡng
swordfish /ˈsɔːrd.fɪʃ/ (n): cá kiếm
sea bass /si bæs/ (n): cá vược
sea bream /siː briːm/ (n): cá tráp biển
cod /kɑːd/ (n): cá tuyết
lean protein /lin ˈproʊtiːn/(n): đạm từ thịt nạc
ham /hæm/ (n): giăm bông
toast /toʊst/ (n): bánh mì nướng
session/ˈsɛʃən/ (n): buổi tập
carbonated drinks /ˈkɑːr.bə.neɪ.tɪd drɪŋks/ (n): đồ uống có ga
disdainful /dɪsˈdeɪn.fəl/ (adj): khinh thường
soft drink/sɔft drɪŋk/ (n): nước ngọt có ga
muscular /ˈmʌskjələr/ (adj): vạm vỡ
indulge in /ɪnˈdʌldʒ/ [C2] (v): nuông chiều, tự cho phép làm gì
stack /stæk/ (n): chồng (bánh, sách)
tamer /ˈteɪ.mɚ/ (n): thuần thục
goalkeeper /ˈɡoʊlˌkiː.pɚ/ [B1] (n): thủ môn
eschew /ɪsˈtʃuː/ (v): kiêng (ăn), tránh (làm gì)
apple crumble /ˈæpəl ˈkrʌmbəl/ (n): bánh táo vụn
brownie /ˈbraʊni/ (n): bánh sôcôla hạnh nhân
lad /læd/ (n): chàng trai
a little goosey gander [eɪ ˈlɪtəl ˈgusi ˈgændər]: một chút ngây ngô
crack (someone) up /kræk/ [C2] (phr v): làm (ai) buồn cười
lay sth out /leɪ/ [C1] (phr v): bày biện thứ gì đó
adheres to sth /ədˈhɪər/ (phr v): tuân thủ theo một quy tắc hoặc niềm tin
discipline /ˈdɪs.ə.plɪn/ [B2] (n): kỷ luật
stick to sth /stɪk/ [B2] (phr v): tuân theo
no room for sth (idiom): không có chỗ cho cái gì
ease up/off /iːz/ (phr v): nới lỏng/dừng lại
strict /strɪkt/ (adj): nghiêm khắc
competitiveness /kəmˈpet̬.ə.t̬ɪv.nəs/ (n): tính cạnh tranh
company /ˈkʌm.pə.ni/ [C1] (n): bạn đồng hành
fitness regime /ˈfɪtnəs rɪˈʒiːm/ (n): chế độ tập luyện
running gag [ˈrʌnɪŋ gæg] (n): trò đùa
cryotherapy /ˌkraɪ.əʊˈθe.rə.pi/ (n): liệu pháp áp lạnh
partake in /pɑːrˈteɪk ɪn/ (v): tham gia
sauna /ˈsɔːnə/ (n): phòng xông hơi
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