Cristiano Ronaldo, the second-highest-paid soccer player in the world, is presently competing in his fourth FIFA World Cup, which is being held in Russia. While pre-season workouts are usually strenuous, Ronaldo, 33, says his game days are focused on physically and mentally preparing to win. On match days, Ronaldo’s routine includes everything from pre-game reggae to post-game pizza. Sleep is necessary for everybody in any job, but Ronaldo believes it is especially critical for athletes.
“Especially before matches, I go to bed and get up early. Sleep aids in the recovery of my muscles, which is critical,” Ronaldo tells Four Four Two, a British soccer magazine. He tries to get at least eight hours of sleep each night, but he has trouble falling asleep the night before a match, as do most people before a big day. “Fit it in exercise everywhere you can,” Ronaldo advises. “When you wake up in the morning or before you go to bed, you can do an abdominal workout in your bedroom,” Ronaldo tells soccer news site Goal.com. “If you establish a routine, it becomes easy; it becomes a habit.”
“A solid workout must be accompanied by a good diet,” Ronaldo explains. Meals must be strong in protein and contain lots of whole grain carbs, fruit, and vegetables, according to his general criteria. “It’s crucial to keep your energy levels high if you train consistently to fuel your body for optimal performance,” he adds. “I eat up to six smaller meals a day to ensure I have the energy to perform at my best during each session.”