Cristiano Ronaldo's secret to fitness at 39: a high-protein diet and discipline, according to his chef

Cristiano Ronaldo marked his 39th birthday on February 5. Despite reaching an age traditionally viewed as advanced for an athlete, the Portuguese player continues to exhibit a physique that even younger footballers may envy. It's no secret that this living legend of football is a work titan and his existing fitness level results from countless hours of gym training.

Undeniably, a well-structured diet also aids him in maintaining his impeccable physique. Ronaldo's long-standing chef, Giorgio Barone, shared the components of his diet in an interview with "Food Chemistry Advances." Interestingly, he noted that the diet comprises relatively inexpensive ingredients accessible to most people.

As emphasized by Barone, Ronaldo's menu primarily includes foods like chicken, fish, shellfish, eggs, and beef. All these ingredients are known sources of high-quality biological protein. Black rice also holds an essential place in his diet.

"Ronaldo's diet is predominantly made up of black rice, which offers good nutritional density, fibre, and antioxidants. This positively affects blood health, manages digestive issues, systemic inflammatory conditions, and prevents obesity," according to "Food Chemistry Advances".

In the 39-year-old's diet, fats mainly come from avocados. Barone also highlights that he uses coconut oil when preparing meals for Ronaldo. Conversely, Ronaldo's diet excludes dishes containing simple sugars, refined carbohydrates, and trans fats.

Ronaldo is also very strict about consuming the food prepared for him regularly. Barone discloses that the Portuguese footballer has six meals daily, served approximately every four hours.

Ronaldo's superb physical fitness also positively affects his performance on the pitch. This season, the Portuguese player has participated in 26 matches for Arabian Al-Nasrr in various competitions, scoring 25 goals with 11 assists. He also became the top scorer worldwide in 2023, with 54 goals for the club and the national team.