Does CR7 Eat Sugar? Unveiling Cristiano Ronaldo's Strict Diet

December 31, 2025 •

4 min read

During a 2021 press conference, Cristiano Ronaldo famously removed two bottles of soda and urged people to drink water, a public display that captures his approach. This iconic moment highlights his firm stance on health, leaving little doubt about the answer to the question: does CR7 eat sugar?

Quick Summary

Cristiano Ronaldo follows a high-protein, whole-food diet meticulously designed by a nutritionist, largely avoiding refined sugars and processed foods. He eats small, frequent meals to maintain energy, with only very rare indulgences like pizza with his son.

Key Points

Rarely Consumes Refined Sugar: Cristiano Ronaldo strictly avoids refined and added sugars as part of his disciplined diet.
Emphasis on Whole Foods: His regimen prioritizes lean protein, whole grains, and plenty of fruits and vegetables to fuel his body.
Strategic Fueling: Ronaldo eats six smaller meals throughout the day to maintain consistent energy levels and metabolism.
Public Anti-Sugar Stance: He famously moved sponsored soda bottles away during a press conference to promote water, illustrating his deep commitment to avoiding sugary drinks.
Influences Teammates: Ronaldo's strict eating habits have inspired fellow players to make healthier food choices.
Occasional Cheat Meals: While highly disciplined, Ronaldo does allow himself a very rare treat, like pizza, especially when enjoying time with his children.
Personalized Nutrition: He works closely with a personal nutritionist to ensure his diet is perfectly tailored for peak athletic performance and recovery.

The question, "Does CR7 eat sugar?", has become a point of fascination for many seeking to understand the dietary secrets behind Cristiano Ronaldo's enduring career. At nearly 40 years old, Ronaldo continues to perform at a world-class level, and a major pillar of his success is a notoriously strict nutritional regimen. His public distaste for sugary drinks, most notably at the Euro 2020 press conference, was not a one-off stunt but a reflection of his long-held dietary principles. For an athlete who treats his body like a high-performance machine, simple carbs and refined sugar are considered a poor source of fuel.

The Public Stance: A No-Sugar Advocate

The most public instance of Ronaldo's stance on sugar occurred in June 2021. As a sponsor's beverage sat prominently on the table, Ronaldo moved it out of the frame and held up a bottle of water, stating, "Água!" (Water!). The action sent a clear message to fans and the media about his commitment to a healthy lifestyle. This moment sparked a global conversation about athlete endorsements and the impact of sugary drinks on health. While many athletes maintain strict diets in private, Ronaldo’s open condemnation made his position undeniable.

The Science Behind Avoiding Sugar for Athletes

From a sports science perspective, Ronaldo's avoidance of sugar is entirely logical. Sugar causes rapid spikes in blood glucose and insulin levels, followed by a subsequent energy crash. For an athlete requiring sustained performance over a 90-minute match, this rollercoaster of energy is counterproductive. By avoiding sugary foods and opting for slow-burning, whole-grain carbohydrates, Ronaldo ensures a steady and consistent supply of energy. Furthermore, excess sugar intake is linked to increased inflammation, which can hinder recovery and increase the risk of injury. By eliminating this dietary stressor, Ronaldo supports his body's ability to repair itself after intense training sessions.

Inside CR7's High-Protein, Low-Sugar Diet

Ronaldo's daily diet is a carefully managed plan involving six small, nutrient-dense meals a day. Working with a personal nutritionist, he ensures every meal is optimized for muscle recovery, energy, and overall health. Here is a breakdown of his typical food choices:

Protein: Lean sources like fish (cod, swordfish, sea bass), chicken, and egg whites are staples for muscle repair. He has even called chicken "magical" for its nutritional benefits.
Carbohydrates: Complex, slow-release carbs are prioritized, including whole grains, brown rice, and quinoa.
Healthy Fats: Avocado toast and olives are key sources of healthy fats.
Fruits and Vegetables: His meals are packed with fresh produce for essential vitamins, minerals, and natural energy.
Breakfast: Often includes a high-protein combination of ham, cheese, and yogurt, along with fruit and avocado toast.
Snacks: Nuts and fresh fruit keep him fueled between meals.

The Rare Indulgence: Pizza with the Kids

While his diet is remarkably strict, Ronaldo has admitted to the occasional cheat meal. In one instance, he mentioned eating pizza with his son, acknowledging that it's important to have some balance. However, this is a very rare event and does not represent a regular part of his diet. The exception proves the rule for Ronaldo, whose overall dedication to clean eating is unwavering.

CR7's Diet vs. An Average Western Diet

To put Ronaldo's diet into perspective, here is a comparison of his approach versus the typical Western diet.


Feature	CR7's Diet	Average Western Diet
Refined Sugar	Strictly avoided, except for rare indulgences.	High consumption from sodas, candy, pastries, and processed foods.
Processed Food	Completely eliminated; focuses on fresh, whole foods.	High consumption of packaged, pre-made, and fried foods.
Protein Source	Lean proteins like fish, chicken, and eggs.	Often from fatty meats, processed deli cuts, or fast food.
Meal Frequency	Six smaller meals a day, roughly every 3-4 hours.	Typically 3 large meals, often with longer gaps and potential overeating.
Hydration	Primarily water and protein shakes.	Often includes sugary sodas, juices, and alcohol.
Carbohydrate Source	Whole grains, vegetables, and fruits.	Often from refined flour, sugary cereals, and white bread.

The Impact of Discipline on Athletic Longevity

Ronaldo's dietary discipline has not only served his own career but has also influenced those around him. Former teammates have noted his incredible work ethic and the influence his health-conscious lifestyle had on the team culture. When Ronaldo rejoined Manchester United, goalkeeper Lee Grant noted that players were suddenly reluctant to eat desserts after seeing Ronaldo's impeccably healthy plate. This ripple effect demonstrates the power of leading by example in a high-performance environment.

Conclusion: The Ultimate Fuel for a Football Machine

So, does CR7 eat sugar? The clear answer is no, at least not in any meaningful, regular capacity. His minimal consumption of refined sugar, save for the occasional cheat meal with his family, is a testament to his unmatched discipline and commitment to his craft. By fueling his body with a precise mix of lean protein, whole grains, and fresh produce, Ronaldo has successfully defied the typical athletic aging process. His career serves as a powerful case study for the profound impact that nutrition, alongside rigorous training, has on achieving and maintaining elite athletic performance for years. To learn more about his overall approach to diet and fitness, check out this article on How Ronaldo Maintains a Biological Age of Just 28.9.

Frequently Asked Questions

No, Cristiano Ronaldo almost never eats sweets, sugary desserts, or processed foods. Former teammates have even reported that he avoids them, and his disciplined example influenced them to do the same.

Instead of sugary drinks like soda, CR7 primarily drinks water and uses Herbalife shakes to supplement his nutrition. His public disapproval of soda at a press conference is well-documented.

Ronaldo avoids sugar to maintain peak physical condition, prevent energy crashes, and minimize inflammation. For an elite athlete, stable energy levels are crucial for high performance and efficient recovery.

The only sugar in Ronaldo's diet comes naturally from fruits and vegetables. He strictly avoids added and refined sugars found in processed foods and drinks.

Yes, former teammates, including Patrice Evra and Lee Grant, have publicly commented on Ronaldo's strict diet and extreme discipline. Grant, for example, noted that Ronaldo's presence made other players hesitant to eat dessert after training.

Ronaldo's diet of lean protein, whole grains, and fresh produce provides sustained energy and aids in muscle recovery. By eating six small meals a day, he keeps his metabolism high and energy levels consistent.

While extremely rare, Cristiano Ronaldo does allow himself an occasional cheat meal. He has mentioned enjoying pizza with his son on rare occasions, but these are exceptions to his otherwise strict regimen.