Cristiano Ronaldo has once again stunned fans by displaying his remarkably sculpted physique in a striking photoshoot, taken immediately after a sauna session. The 40-year-old football icon, who plays for Al-Nassr, appears to possess the physical conditioning of a man more than a decade younger.
The Anatomy of an Ageless Athlete
The extraordinary images show Ronaldo adopting a powerful, Superman-esque pose in a gym, wearing little more than his shoes and CR7-branded underwear. Remarkably, there was barely a trace of sweat on the Portuguese star, despite him claiming to have just stepped out of a sauna. Ronaldo is a known advocate of heat and cold therapy for recovery, even reportedly using saunas and ice baths as late as 2am.
This display is a testament to his obsessive dedication to health and extending his legendary career for as long as possible. Ronaldo recently told Piers Morgan he is perhaps "one or two years" away from retirement, with a personal target of reaching 1,000 career goals. His latest recorded body fat percentage stands at an astonishing seven per cent, notably lower than the eight to twelve per cent typically expected of Premier League footballers.
A Meticulous Daily Regimen: Training, Food & Sleep
So, what is the secret behind maintaining such a world-class physique at 40? The answer lies in an extraordinarily disciplined daily routine.
Ronaldo trains for up to three or four hours each day. This includes his club sessions with Al-Nassr, supplemented by a strict personal plan. He commits to five gym visits weekly, incorporating 25-30 minutes of cardio, high-intensity sprinting, and targeted weight training. He also regularly practices Pilates and swimming to maintain flexibility and strength.
His nutritional strategy is equally rigorous. Abandoning the traditional three meals a day, Ronaldo fuels his body with six high-protein 'mini-meals': breakfast, brunch, lunch, a snack, supper, and dinner. His diet is rich in fresh fish, nutrient-dense avocado, and lean proteins like chicken, which he has previously described as 'magical'. He also consumes plenty of salad, whole grains such as quinoa, and fresh fruit. He avoids sugary drinks, and his favourite dish is said to be Bacalhau a Brás, a Portuguese classic of salted cod with scrambled eggs and potatoes.
Perhaps one of his most unique habits is his sleep schedule. Instead of one long sleep, Ronaldo practises a polyphasic pattern, taking five separate 90-minute naps throughout the day and night, totalling around seven and a half hours. This method, recommended by sleep expert Nick Littlehales, is believed by Ronaldo to be crucial for muscle recovery and peak performance.
Advanced Recovery Techniques
Beyond the gym and kitchen, Ronaldo employs cutting-edge technology to aid his body. He has been a devotee of cryotherapy for over a decade. Upon his return to Manchester United in 2021, he reportedly had a £50,000 cryotherapy chamber installed at his home. These chambers use liquid nitrogen to plunge temperatures to as low as -200°C (-328°F), a process thought to reduce inflammation and improve blood circulation.
This combination of relentless training, scientific nutrition, structured rest, and advanced recovery underscores Ronaldo's unparalleled commitment. As he prepares to marry partner Georgina Rodriguez next summer, his focus on sustaining his physical prime shows no signs of waning, proving that age is just a number for one of football's greatest ever athletes.
