Does Ronaldo Eat Sugar? The Truth About CR7's Legendary Diet

December 12, 2025 •

4 min read

At a Euro 2020 press conference, Cristiano Ronaldo famously snubbed two bottles of Coca-Cola, demonstrating his long-standing commitment to avoiding sugary drinks and junk food, a moment that brings to light the question: does Ronaldo eat sugar?

Quick Summary

This article explores the precise dietary regimen fueling Cristiano Ronaldo's remarkable career. It details his disciplined approach, which emphasizes avoiding most sugars and processed foods, while also revealing the rare exceptions he makes.

Key Points

Rarely consumes sugar: Cristiano Ronaldo actively avoids refined sugars, sweets, and processed foods as part of his strict dietary regimen.
Prefers natural fuel: His diet consists of high protein, wholegrain carbohydrates, and fresh fruits and vegetables to maintain consistent energy levels.
Avoids sugary drinks: The footballer famously removed Coca-Cola bottles during a press conference to promote water as the best source of hydration.
Allows for occasional cheat meals: Ronaldo does permit himself very rare indulgences, such as pizza with his son, but these are exceptions to his disciplined routine.
Eats multiple small meals: To keep his metabolism active and energy high, he consumes six small meals throughout the day.

Ronaldo's Strict Anti-Sugar Stance

For an athlete who has consistently performed at the highest level for over two decades, every detail of his physical preparation is scrutinized. His dietary discipline is a key pillar of his longevity and performance, with a definitive stance against refined and added sugars. Ronaldo views his body as a high-performance machine, a "Ferrari" as one of his former chefs put it, and fuels it accordingly. This philosophy means cutting out anything that could hinder his performance, including the energy-spiking and crash-inducing effects of sugar.

The Infamous Coca-Cola Incident

Perhaps the most public display of his commitment came during a Euro 2020 press conference. With two Coca-Cola bottles placed in front of him for sponsorship, Ronaldo promptly moved them aside and held up a bottle of water, stating simply, "Coca-Cola, ugh". This simple act had massive implications, reportedly causing a drop in the company's share price and serving as a powerful, real-world example of his avoidance of sugary drinks. The message was clear: hydration should come from water, not soda.

Fueling the Machine: The CR7 Diet

To power his intense training and recovery, Ronaldo follows a meticulously planned diet under the guidance of a personal dietician. He eats six small, nutrient-dense meals throughout the day, roughly every three to four hours. This approach keeps his energy levels high and his metabolism running efficiently.

Preferred Food Sources

The CR7 diet is built on a foundation of lean protein, whole grains, and fresh produce. His staples include:

Lean Protein: Chicken (his favorite, which he calls "magic" chicken), various fish like cod, sea bass, and swordfish, and eggs. Protein is essential for muscle repair and growth after rigorous training sessions.
Whole Grains: Brown rice, quinoa, and whole-grain bread provide sustained energy throughout the day, avoiding the peaks and troughs of simple carbs.
Fruits and Vegetables: A wide variety of fruits and vegetables are included for their fiber, vitamins, and antioxidant properties, which are crucial for overall health and recovery.
Healthy Fats: Foods like avocado, nuts, and olive oil provide essential healthy fats for energy and cellular function.
Hydration: Water is the primary fluid, with occasional natural shakes or fruit juices for vitamins, avoiding added sugars.

Foods Ronaldo Avoids

Sugary Foods and Drinks: This is at the top of his list. All sweets, processed sugars, and carbonated beverages are out.
Processed Foods: Anything pre-packaged or overly processed is avoided in favor of fresh, organic ingredients.
Fried Foods: High in unhealthy fats, fried foods are completely off his menu.
Excessive Dairy: While some low-fat yogurt and cheese are included, he avoids excessive dairy intake.

The Rare Exception: Cheat Meals

While his diet is notoriously strict, Ronaldo isn't a robot. He has admitted to enjoying the occasional "cheat meal" with his son, mentioning pizza as a rare treat. This demonstrates that his philosophy is one of overwhelming discipline with a small degree of moderation, rather than absolute perfection. His former Manchester United teammates also observed his influence, noting how his clean eating inspired them to reconsider their junk food habits after a meal.

How Ronaldo's Diet Compares

To understand the magnitude of his discipline, it helps to compare it to a typical diet, particularly for athletes who might not be as strict.


Aspect	Ronaldo's Diet	Typical Western Athlete Diet	Difference
Meal Frequency	6 small meals per day	Often 3 large meals with snacks	Frequent meals maintain steady energy.
Sugar Intake	Avoids refined sugar almost entirely	Often includes sugary sports drinks, energy bars, and desserts	Eliminates performance-hindering sugar spikes and crashes.
Food Source	Focus on fresh, whole foods, lean protein, and complex carbs	Can include processed foods for convenience, leading to excess sodium and fat	Emphasizes quality fuel over convenience for optimal body function.
Hydration	Strictly water, with fruit juice for vitamins	Can include sweetened sports drinks and soda	Prioritizes pure hydration over sugary alternatives.
Cheat Meals	Very rare and planned occasions, like pizza with his son	More frequent and less controlled cheat days or meals	Highlights a difference in overall discipline and commitment.

Conclusion

The simple answer to the question "Does Ronaldo eat sugar?" is that he largely, and very intentionally, does not. His exceptional career is a testament to the power of unwavering discipline, not just in training but in nutrition. He views food as fuel and has meticulously designed his diet to support peak performance, longevity, and recovery. While he allows himself rare indulgences, his everyday choices consistently prioritize lean protein, complex carbohydrates, fresh produce, and proper hydration, making his diet an integral part of his status as one of football's greatest players. His approach serves as a powerful reminder for athletes and enthusiasts alike that consistent, high-quality nutrition is non-negotiable for achieving and maintaining elite performance.

Inside Ronaldo's Diet: How He Maintains a Biological Age of 28

Frequently Asked Questions

Cristiano Ronaldo generally does not eat refined sugar. As part of his strict diet, he avoids sweets, processed foods, and sugary drinks to maintain peak physical performance.

No, Ronaldo famously avoids soda and sugary drinks. At a Euro 2020 press conference, he publicly moved aside Coca-Cola bottles and encouraged people to drink water instead.

Ronaldo's diet is centered around high-protein foods, whole grains, and a lot of fresh fruits and vegetables. He eats six small meals a day and focuses on unprocessed, quality ingredients.

Yes, although very rarely, Ronaldo has admitted to enjoying an occasional cheat meal, like pizza, with his family. However, this is a rare exception to his highly disciplined eating habits.

Ronaldo avoids sugar because he treats his body like a temple and food as fuel for his high-performance career. Eliminating sugar helps prevent energy crashes and supports his intense training and recovery.

He regularly eats lean proteins like chicken and fish (especially cod), complex carbohydrates such as whole grains and quinoa, and healthy fats from avocados and nuts.

Yes, sources indicate that as Ronaldo has gotten older, he has further refined his diet. While he was already healthy, his focus shifted more toward anti-inflammatory and alkaline foods, and he reduced sugar and fat intake over the years.