Ronaldo's routine: meal timing, hydration and protein by body weight
This Herbalife Thailand material sums up the key principles of Cristiano Ronaldo's routine (he is an athlete the company sponsors) and how anyone can adapt them to their own life.
The idea, as the material puts it, is simple: get prepared, take action, look after yourself and train consistently. This is compiled from company material, not Ronaldo's own words, and does not mean he endorses this website.
Timing
- Treat nutrition as seriously as training
- Keep main meals and snacks on a regular schedule, roughly every 3–4 hours
- Make it part of your daily routine
Hydration
- See drinking water as a strategy, not just a reaction to thirst
- Drink at least 2–3 litres of water a day
- Add electrolytes on every training day
Protein
- The material says getting enough protein isn't optional; it's essential
- The figure given: 1.2–2.0 g per kg of body weight, to support muscle recovery and muscle building
- Actual needs vary from person to person depending on activity and health
Making it work for you
- Eat at roughly the same times each day
- Carry a water bottle so you drink steadily through the day
- Spread protein across every meal rather than having lots in one sitting
Video
Video: Herbalife material from the MyHerbalife media library · posted on the Well Nutrition Hub YouTube channel
Read next: Ronaldo's nutrition approach: prepare, perform, recover, repeat ›
Read next: What to eat after exercise: how much fluid, carbohydrate and protein ›
Read next: Train hard, rest smart: 6 habits of world-class athletes ›
Read next: How to start exercising and keep going: a 5-step plan for beginners ›
You don't need to do everything at once. Pick the easiest step first and keep it up. Results may vary from person to person. If you have a health condition, are pregnant or take medication, talk to your doctor before changing your diet or starting a new exercise routine. Ask us on LINE.
Image and reference from official material in the MyHerbalife media library: Inside Ronaldo's training and nutrition routine (Herbalife Thailand media library · Jun 2026)
Image credits
- Cover image: Kampus Production / Pexels ↗ (opens in a new tab) · licence Pexels License ↗ (opens in a new tab)
Herbalife products are not intended to diagnose, treat, cure or prevent any disease.