What's Ronaldo's favorite meal? The secret behind CR7's peak performance

With a career spanning over two decades at the highest level, Cristiano Ronaldo's longevity is a testament to his strict discipline. While many focus on his relentless training, his dietary habits, including his favorite meal, are a cornerstone of his success.

Quick Summary

Cristiano Ronaldo's favorite meal is the traditional Portuguese dish, Bacalhau à Brás. His diet, rich in high-protein fish like cod and other seafood, is central to his physical conditioning and elite athletic performance.

Key Points

• Favorite Dish: Cristiano Ronaldo's favorite meal is Bacalhau à Brás, a traditional Portuguese salted cod dish with eggs and potatoes.

• Nutritional Focus: His diet is high in lean protein, primarily from fish like cod, swordfish, and tuna, and rich in whole grains, fruits, and vegetables.

• Frequent Meals: Ronaldo eats up to six smaller meals a day, spaced every three to four hours, to keep his metabolism high and energy levels stable.

• Strict Discipline: The star player strictly avoids sugary, fried, and high-fat processed foods to maintain his top physical condition and longevity.

• Professional Guidance: Ronaldo works with a personal dietician to meticulously plan his meals, ensuring he receives all the necessary nutrients for peak athletic performance.

• Hydration Priority: His primary beverage is water, though he may have fruit juice at breakfast, and he strictly avoids alcohol.

• Childhood Favorite: The dish, Bacalhau à Brás, is a nostalgic meal for Ronaldo, often prepared by his mother in a home-cooked style.

Unveiling Bacalhau à Brás: The Champion's Dish

For Cristiano Ronaldo, one of the world's most disciplined and successful athletes, the meal that captures his heart is the traditional Portuguese comfort food, Bacalhau à Brás. This is no ordinary cod dish; it's a simple yet flavor-packed medley that connects him to his roots and provides the fuel necessary for his demanding lifestyle. The dish consists of shredded, salted codfish, thinly sliced fried potatoes, and onions, all bound together with scrambled eggs and garnished with black olives and fresh parsley. Ronaldo has often spoken of his fondness for this specific recipe, recalling how his mother, Dolores Aveiro, would prepare it for him.

The nutritional powerhouse behind the simplicity

The components of Bacalhau à Brás offer a glimpse into why an elite athlete would choose it as a favorite. The cod provides a potent source of lean, high-quality protein, essential for muscle recovery and growth after strenuous training sessions. The potatoes and eggs offer energy-rich carbohydrates and further protein, respectively, making it a balanced meal that supports his athletic demands. This combination of protein, carbohydrates, and healthy fats is a far cry from the high-sugar, processed foods that Ronaldo strictly avoids.

Ronaldo's diet: Beyond the favorite meal

While Bacalhau à Brás is his favorite, Ronaldo's day-to-day diet is a meticulously planned affair designed for peak performance. He often eats up to six small meals a day, or one every three to four hours, to maintain a consistent energy supply.

A typical day on Ronaldo's plate includes:

• Breakfast: Ham and cheese with low-fat yogurt and possibly avocado toast.
• Lunch: Often consists of chicken and salad for lean protein and greens. Another option might be tuna with salad, eggs, and olives.
• Dinner: Frequently features fish, such as swordfish, sea bass, or sea bream, alongside vegetables.
• Snacks: Small, nutrient-dense snacks like fruit or dried fruits.

He is known to consume large amounts of fish, with a particular liking for swordfish and tuna. This focus on seafood is a cornerstone of his nutrition plan, providing crucial omega-3 fatty acids for inflammation reduction and overall health.

Bacalhau à Brás vs. A Standard Fast-Food Meal

To truly appreciate the foundation of Ronaldo's diet, consider the stark contrast between his favorite meal and a typical high-calorie, low-nutrient fast-food option.

Feature	Bacalhau à Brás	Standard Fast-Food Meal	Why It Matters for Performance
Protein Source	Lean fish (cod) and eggs.	Processed meat (burger patty, fried chicken).	Lean protein aids muscle repair and satiety. Processed meats can contribute to inflammation.
Carbohydrates	Potatoes, whole-grain options.	Refined buns, fries, sugary drinks.	Whole-grain carbs provide sustained energy, while refined carbs cause energy spikes and crashes.
Fats	Healthy fats from olive oil.	Unhealthy saturated and trans fats.	Healthy fats support overall health, while unhealthy fats contribute to weight gain and poor cardiovascular health.
Micronutrients	Rich in vitamins and minerals from fish, eggs, onions, and parsley.	Typically low in essential nutrients.	High nutrient density supports bodily functions and aids recovery.
Processing	Made from fresh, natural ingredients.	Highly processed and often frozen.	Natural, unprocessed foods are easier for the body to digest and utilize.

This comparison highlights how Ronaldo's choice of a traditional, whole-food meal like Bacalhau à Brás is deliberately made to optimize his physical condition. It's a strategic decision that prioritizes nutritional value over convenience.

The Psychology and Discipline Behind the Diet

Beyond the ingredients, the psychological aspect of Ronaldo's diet is key. His commitment is unwavering, driven by a desire to extend his career and maximize his on-field abilities. He views food as fuel, understanding that a good workout is only effective when paired with good nutrition. This mentality is also influenced by personal experience, such as his father's struggle with alcoholism, leading Ronaldo to be teetotal. His diet is not just about what he eats but also about his disciplined approach to life, from his sleeping patterns to his meticulous training regimen.

He works with a personal dietician who has been with him since his days at Real Madrid, ensuring his diet is perfectly tailored to his needs. This long-term, professional guidance is another critical element of his success, dispelling the myth that elite performance is solely about talent and hard work.

Conclusion: Fueling a Legacy with a Classic Meal

Ultimately, Cristiano Ronaldo's favorite meal, Bacalhau à Brás, is more than just a dish; it's a perfect microcosm of his entire approach to elite athleticism. It represents a commitment to tradition, quality ingredients, and a balanced nutritional profile that directly supports his physical demands. While it's a humble choice for one of the world's most famous athletes, its composition perfectly mirrors the dedication he pours into his career. It serves as a reminder that even for superstars, the best fuel often comes from simple, traditional, and wholesome food that honors one's heritage while propelling them toward greatness.

The Link Between Diet and Athletic Performance

The connection between a high-protein diet, rich in fish and vegetables, and sustained athletic performance is well-documented. For Ronaldo, this isn't a fad but a proven strategy. It ensures his muscles recover quickly, his energy levels remain stable, and his body operates at peak efficiency. This disciplined nutrition, exemplified by his love for Bacalhau à Brás, has undoubtedly contributed to his exceptional longevity and consistent excellence on the football pitch.

Preparing Bacalhau à Brás: A glimpse into CR7's kitchen

Ingredients:

• Salted cod (bacalhau)
• Potatoes
• Onions
• Eggs
• Olive oil
• Garlic
• Black olives
• Parsley

Method:

1. Soak the salted cod to rehydrate and remove excess salt.
2. Flake the cod and sauté it with finely chopped onions and garlic in olive oil.
3. Fry thinly sliced or shredded potatoes until crispy.
4. Combine the cod mixture and potatoes.
5. Add scrambled eggs to bind the ingredients.
6. Garnish with olives and parsley before serving.

This straightforward process produces a delicious, high-protein meal that is both comforting and athletically sound. His fondness for this dish is a testament to the power of fresh, simple ingredients done right.

Frequently Asked Questions

What is Bacalhau à Brás?

Bacalhau à Brás is a classic Portuguese dish featuring shredded, salted cod, thinly sliced fried potatoes, and onions, all scrambled together with eggs and garnished with olives and parsley.

Does Cristiano Ronaldo eat fast food?

No, Cristiano Ronaldo strictly avoids fast food, fried food, and sugary, high-fat processed foods as part of his rigorous dietary regimen aimed at maximizing his athletic performance.

How often does Ronaldo eat?

Ronaldo eats up to six smaller meals a day, spacing them every three to four hours. This helps to maintain his energy levels throughout his intense training schedule.

What kind of fish does Ronaldo eat?

Ronaldo is known to eat a variety of fish, including cod, swordfish, sea bass, and tuna. Fish is a major component of his high-protein diet.

Who prepares Ronaldo's meals?

Ronaldo works closely with a personal dietician to plan his meals, which are often prepared by a personal chef. His mother, Dolores Aveiro, famously prepared his favorite Bacalhau à Brás.

Is Ronaldo's diet low in carbs?

While focusing on high protein, Ronaldo's diet includes whole-grain carbohydrates for sustained energy. His overall approach is balanced, not strictly low-carb.

Does Ronaldo drink alcohol?

No, Cristiano Ronaldo is teetotal and does not consume alcohol. This is a personal decision, reportedly influenced by his father's struggles with alcoholism.