• Former chef reveals a simple eating plan focused on avoiding heavy foods
• Says nutrition can outweigh training in physical performance and readiness

Cristiano Ronaldo has long been regarded as a global model of discipline when it comes to fitness, maintaining elite physical condition for over two decades, a factor that explains his continued dominance despite aging.

His former chef, Giorgio Barone, shared detailed insights into his daily diet, explaining that Ronaldo follows a strict routine based on light, natural foods, while completely avoiding sugar, dairy products, and heavy meals such as bread and pasta.

Barone said Ronaldo’s breakfast is simple and healthy, typically including avocado, eggs, and coffee with no sugar. Lunch usually consists of protein such as chicken or fish, along with large portions of vegetables, which he relies on as a main source of carbohydrates instead of processed starches.

In the evening, he prefers light meals based on fish or lean meat, always paired with vegetables.

Now 41, Ronaldo is widely seen as an example of how nutrition can extend a professional athlete’s career and enhance performance.

Barone also emphasized avoiding dairy products, arguing that milk is not essential for adults, noting that humans are the only species that continues consuming the milk of other animals after infancy. He added that plant-based alternatives such as almond, oat, or rice milk are better options.

He further stressed that nutrition is just as important as training for football players, and can sometimes play an even greater role in performance and injury prevention, especially given the demanding match schedules and increasing physical strain.

Barone compared the human body to a car, saying that even the best engine cannot perform properly if the wrong fuel is used, adding that many sports injuries are linked more to poor nutrition than training itself, making diet a decisive factor in the careers of both young and professional athletes.