How far do top footballers have to push themselves to stay on top? What obscure marginal profits do they use to give them the smallest advantage over their competitors?
Cristiano Ronaldo partially answered that question on Monday, when eagle-eyed fans spotted him painting his toenails black for practical reasons – to prevent fungi and bacteria from attacking his foot.
The Portuguese superstar, who now earns £175 million a year in Saudi Arabia with Al-Nassr, is known to be obsessed with his health and fitness routines.
But it clearly works – indeed, a test showed the insanely muscular 38-year-old veteran had the body of an athlete 14 years his junior, with seven percent body fat (the average football player is 11) and 50 percent muscle mass. mass.
Painting his toenails is far from the only unusual method Ronaldo uses to fuel his body. Mail sports looks at what else the attacker does to stay in great shape.
From ‘magic’ chicken, a strict sleep schedule and cryotherapy at home – Mail Sport explores the health hacks that could help Ronaldo stay in top shape at 38
SIX mini meals throughout the day
Instead of sticking to the traditional three-meal structure of breakfast-lunch-dinner, Ronaldo prefers to refuel with six smaller “mini-meals” throughout the day: breakfast, brunch, lunch, snack, supper, dinner.
While scientists are still debating the merits of multiple smaller meals for the rest of us, Ronaldo’s diet isn’t unusual for athletes.
That pattern is reportedly help meet the high nutritional needs of football players, giving them the energy they need for the range of workouts they do throughout the day. Diet is clearly very important to Ronaldo, reportedly with a personal nutritionist who has followed him since his time at Real Madrid.
He likes nutritious avocados, fresh fish and generally sticks to high-protein, low-fat foods like chicken, which Ronaldo once called it “magical” for its healthy properties. Salad, whole grains like quinoa and fresh fruit also make it to his plate daily.
Other Portuguese players have said Ronaldo’s favorite dish is Bacalhau a Bras, a traditional dish that combines scrambled eggs, fried potatoes and salt cod.
And one thing he seemingly doesn’t touch is sugary drinks. The footballer caused a notorious sponsorship headache during Euro 2020 when he emphatically removed Coca-Cola bottles from his seating area during a press conference before shouting in Portuguese: ‘Drink water!’.
Ronaldo is strict about what he eats and on several occasions has small meals, often with fresh vegetables and avocado on toast, and chicken, which is high in protein and low in fat
Lots of little naps instead of one big sleep
Ronaldo gets seven and a half hours of sleep, which most people should aim for, but he does it in an unusual way: with five 90-minute naps instead of one big sleep.
Known as polyphasic sleep, the basic concept is to break the normal sleep cycle into half a dozen naps, although the exact method may vary.
This is broadly the same pattern that babies use to sleep, something that usually comes at the expense of their parents’ own sleep schedules.
The supposed benefits of the practice include increased productivity, alertness, and the ability to learn and retain new information.
Some scientific studies have shown that a 90-minute nap during the day can improve reaction times for tasks. Other scientists say that polyphasic sleep has no proven benefits over a regular sleep schedule.
But Ronaldo has reportedly embraced the theory put forward by sports sleep expert Nick Littlehales, whom he met while at Real Madrid.
“Sleep well is very important to get the most out of your workout,” he says. “Sleep helps the muscles recover, which is very important.”
Ronaldo previously said that sleep is key to muscle recovery; he has five 90-minute naps a day
A £50,000 cryotherapy chamber
When he returned to Manchester United in 2021, Ronaldo reportedly had a £50,000 cryotherapy chamber brought to his home. Cryotherapy chambers use freezing liquid nitrogen to quickly plunge the air into -200C (-328F).
The therapy, which counts athletes such as Usain Bolt and fellow soccer player Erling Haaland as fans, is said to help reduce inflammation and swelling from injuries by boosting blood circulation as the body responds to the extreme cold.
For these reasons, some athletes use it to relieve muscle soreness and improve recovery times between competitions and workouts. However, humans cannot be exposed to extreme cold for more than five minutes at a time, as it can be harmful to healthy tissue.
A fan of cryotherapy for nearly a decade, Ronaldo takes safe use seriously. In a video posted to Instagram in February, the star was carefully bundled up with a mask, headband, gloves, as well as a pair of socks and crocodiles while using a cryo chamber after an intense training session in Dubai.
When used at home, the footballer preferred a cryotherapy session of just three minutes at a relatively balmy -160C (-356F). However, the scientific consensus on cryotherapy is mixed.
Some experts say that while the technique has no objective evidence that it works, it can act as a positive placebo, helping athletes feel better and recover faster.
Cryotherapy, also known as cold therapy, uses extremely low temperatures to aid recovery
Exercise for up to four hours a day
In addition to training with his club, Ronaldo complements team sessions with a personal training plan.
He swears by Pilates, swimming regularly and going to the gym five times a week.
These include 25-30 minutes of cardio, high-intensity sprinting, and targeted weights to increase muscle strength.
In total, he trains three to four hours a day.
And when the Portuguese star isn’t fooling around, he’s training or training on his own
Paint his toenails black
In a recent social media post, fans noticed something unusual: Ronaldo’s toenails were painted black, with one fan replying, “Did I miss something or did everyone miss it?” Did Ronaldo paint his toenails?’
There is a good reason why he does this and for the same reason many top athletes such as MMA fighters also paint their nails.
It is said that athletes paint their nails or cover them with a protective film to protect their nails from fungi and bacteria.
They said: ‘Many elite athletes do this to protect their nails from fungi and bacteria when they’re stuck in sweaty shoes for hours on end. Even Mike Tyson.”
It’s not the first time he’s been photographed with black painted toenails. In January, MMA fighter Francis Ngannou posted a photo with Ronaldo in which they hug and the Portuguese star’s painted nails are visible.
Fighters like former UFC heavyweight champion Andrei Arlovski would do the same when they come into action. It’s another sign of a player who has always tried to go the extra mile to prove he’s one of the best of all time.
Cristiano Ronaldo is seen with toenails painted black as he enjoys some rest in the sauna
Fans previously saw his big toe painted black in a photo with Francis Ngannou (left)