A key driving force behind the ‘steel body’ is its unique sleep pattern. Instead of the usual way of sleeping for a long time all at once, Ronaldo sleeps in so-called ‘polyphasic sleep’, sleeping five times for 90 minutes each.
Polyphasic
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This routine, similar to the sleep pattern of infants and toddlers, is known to maximize body recovery. Here, a sauna and ice bath in the early morning hours are combined to instantly eliminate muscle fatigue.
In addition to team training, Ronaldo also undergoes about 4 hours of personal training every day. Take care of your flexibility and strength at the same time through high-intensity sprints and weight training, as well as Pilates and swimming.
Meals are divided into 6 times a day to keep the metabolic rate constant. Eat high-protein foods such as chicken breast and fish, along with avocado and salad. Colleagues from the Portuguese national team praised his self-control, saying, “Ronaldo only allows his favorite dishes, such as scrambled eggs or cooked cod, within a thoroughly calculated diet.”
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