Ronaldo only drinks fruit drinks and does not drink alcohol, and drinks a lot of water every day. He never drinks carbonated drinks such as cola because they are high in sugar. Ronaldo himself only drinks those drinks that bring energy. For ordinary people who are not athletes, it is better to drink less sugary drinks such as soda. The metabolic pathway of fructose in beverages is different from that of glucose, and it is easier to directly store it as fat through the liver, and cause reactions such as elevated triglycerides and insulin resistance.
The daily diet is natural and organic food, including fish, chicken, beef, eggs, avocado, coconut oil, lettuce, fruit, etc., which are completely free of bad fat or sugar.
The diet is high in protein, which helps to strengthen and repair muscles to maintain muscle condition, delay muscle deterioration caused by aging, and burn calories. Followed by whole grains (to avoid rapid spikes in blood sugar).
Fish and various seafood foods contain lean protein and are white meat. Red meat, such as pork, beef and mutton, has higher fat content and rich iron content.
Coconut oil is rich in saturated fat lauric acid, which can be well absorbed by the body and converted into energy, helping to burn fat and improve cholesterol indicators.
Try to eat fresh foods rather than frozen ones.
Ronaldo also takes vitamins and supplements to protect his joints.
In addition, he insists on eating less and more meals, eating 6 meals a day, eating once every 2-4 hours, avoiding hunger, ensuring regular metabolism, and meeting the needs of fast metabolism of football players. The total daily calorie intake is about 3,200 calories. And have an early dinner.
Ronaldo said in an interview in 2015: "If it is normal training, maintaining a high energy intake will help your performance. I eat high-protein things, eat whole grain carbohydrates, and fruits. and vegetables, and nothing high in sugar."
To sum up, Ronaldo's diet is mostly composed of high-quality protein, healthy fats, vegetables and fruits, and whole grains. The focus is on getting protein and trying to avoid sugar, fat, and carbohydrates.
To sum up a menu that suits you, you can refer to the following:
breakfast:
Milk, yogurt, soybean milk, eggs, duck eggs, quail eggs, ham, oats; steamed sweet potatoes, corn, taro, potatoes, eggplant, beans; cold or steamed tofu, etc.
Used to provide enough energy until lunch time. Therefore, there is generally no need to eat snacks in the morning. If you seldom eat breakfast and feel hungry, you can eat some simple fruits, such as cucumbers, tomatoes, and carrots.
Some things to eat in the morning can be bought the night before. For example, when going to timeout, there are some fruit platters with special prices when the door is about to close. By the way, you can also bring some if you want to eat.
Lunch:
Because lunch is generally a relatively important meal, you can eat it a little more formally, just eat casually and eat normally.
And the general lunch recipes are limited, such as eating in the company cafeteria or ordering takeaway, so you can choose according to your own preferences.
However, depending on individual circumstances, lunch can also be included in strict control.
Drink a cup of coffee, lemon juice, fruit juice, or tea after a nap.
snack:
You may be hungry in the afternoon, and you may want to eat some snacks. It is recommended to eat some nuts.
dinner:
Because there will be more time, there will be more preparations and choices.
All kinds of fish, shrimp, chicken or turkey, steak, squid, broccoli, vegetable salad (can be served with olive oil), pickles, etc. The method can be steamed and mixed with your favorite seasoning, or other.
For ingredients, such as cooked chicken breast, shredded and eaten directly after cold dressing, you can buy it in supermarkets or online.
If you don't have the conditions and mood to prepare dinner, then you can eat whatever you want, only eat vegetables and not eat, and have some wine if you need it.
If you need to eat staple food, multigrain rice can be considered if possible.
To sum up, from the perspective of weight loss, the principle is to not eat or eat as little as possible for 16 hours, and eat casually or with a little control for 8 hours.
And if it is to lose weight, diet control alone is not enough. You must increase aerobic exercise, such as cycling, running, brisk walking, walking, swimming, playing badminton, gym treadmill, indoor simple equipment exercise, skipping rope, shaking hula hoop , kicking and punching are all good choices.
In addition, strict diet control is a long-term squeeze and test of the will and spirit, which requires strong belief and motivation to support, so sometimes relax properly, recharge, and reward yourself, which will enhance the fun and experience of weight loss and fitness, and reduce weight loss. Risk of quitting halfway.
There are many types of food, but when it comes to what to eat and how to arrange it, there is great flexibility. People in different countries and regions have different diets, and the types and prices of ingredients are also different, so reasonable adjustments should be made according to their own conditions.
For example, Ronaldo is similar to many star players in terms of diet. They all leave some room for relaxation in their regular and healthy eating habits, so that they can meet the three different needs of work, health and appetite at the same time.
The importance of sleep
In the final analysis, controlling diet is also for good health. Of course, different people have different physical requirements, and bodybuilders and ordinary people have different physical requirements. In addition to diet, good sleep is also required.
The basic method is to get more sleep and take multiple short naps during the day if you have the opportunity.
For example, for athletes, eating, training and sleeping are the three most important things. Only with scientific sleep and living habits, coupled with a will of steel, can a great body be achieved.
Ronaldo also has his own uniqueness about sleep. He must ensure 8 hours of sleep every night, and there are five naps a day. When talking about his sleep habits, he said: "Correct sleep is very important for daily training. I go to bed early and get up early, especially before competitions. Sleep helps muscles recover, which is very important.
In fact, Ronaldo is not the only player who pays attention to sleep. Chelsea player Michael Essien once said he sleeps 14 hours a night. Tennis star Pete Sampras insisted on putting on new sheets every night, and forbade his wife to talk to him or have physical contact with him after he was lying down.
When serving the Tour de France team, Littlehales brought their own sheets for the riders, washed and replaced by hand every day, and also put filters on the air-conditioning outlets in hotel rooms, and provided nose strips for each athlete to avoid breathing through their mouths. Before big competitions, he would advise athletes and partners to sleep separately, allowing athletes to relax and fall asleep alone. When serving top players, he also takes into account whether they are left-handed or right-handed, letting them try on the sheets and pillows themselves. According to his revelations, tennis star Roger Federer will rent two houses during his preparations for Wimbledon, one for his family and one for himself and his coach, to ensure that his diet and sleep schedule are regular enough.
Even for ordinary people, being able to take a nap at noon at work every day has a great impact on the state of the afternoon.
Do not use electronic products within an hour and a half before going to bed at night, and do not stare at the screen.
Usually training
On the basis of weight control, Ronaldo likes running, rowing, Pilates and other training that can improve cardiovascular.
Compared to lifting weights, Ronaldo said that Pilates-based training to help strengthen the core is more helpful to him. After games, he often takes a soothing swim in his pool and has a cryotherapy chamber installed in his room. Standing under the device in the treatment room for about three minutes can experience a freezing experience of minus 160 to minus 200 degrees Celsius. This treatment can significantly reduce muscle soreness and inflammation.
Normal training can better improve physical fitness. If you have other requirements, such as cycling enthusiasts and marathon enthusiasts, you can target them during normal training and help improve your level.
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5 ways to lose a big belly:
1: Three meals with meat and vegetables evenly
Some people think that losing weight means going on a diet and skipping dinner. This is a wrong concept. The daily nutrition of the human body is the minimum guarantee. If the nutrition is not in place, it is very difficult to lose weight. Reasonable arrangement of three meals is the first step to lose weight.
The diet should be light, with as little oil and salt as possible, not too heavy taste, eat more vegetables and low-fat meat, such as: chicken breast, beef, eggs, fish, milk should be well matched, eat less and more meals, do not overeat gluttony.
High-efficiency weight loss recipe: high-quality protein + high-quality carbohydrates + dietary fiber
2: Aerobic exercise 3~5 times a week
The purpose of exercise is to speed up metabolism and lose belly quickly. With exercise on the basis of a balanced diet, the effect can be doubled. It is best to maintain aerobic exercise 3 to 5 times a week, 30 to 60 minutes each time.
Common aerobic exercises: running, skipping rope, brisk walking, all can be done. If you skip rope, pay attention to protecting your knees.
3: Stand against the wall for 20 minutes after meals
I have a fan sister who lost 20 catties in a month by relying on this exercise. This action is very simple, but not everyone can do it for 20 minutes a day for a month.
Details for standing against a wall:
a: Take "one line, two cores" as the benchmark, that is, the back of the head, back, buttocks, and heels are on the same line, and the waist and abdomen are two cores. It looks like the whole person is stuck to the wall.
b: Separate the front toes of the two feet by 80°, keep the heels of the two feet together and keep still, the legs are tight, and there is a feeling of stretching.
c: Adjust the breathing evenly, tighten the lower abdomen, raise the chest and raise the head. The time is from short to long, from 10 minutes to 20 minutes. The movements must be in place. After a complete set, the whole person is very sensitive.
4: Fall asleep before 11pm
Staying up late will make people's skin loose and fleshy, and it will also make people look old. The next day's color and state will drop a notch
Often staying up late will cause too little leptin secretion in the body, leading to overeating the next day and easy accumulation of fat. At the same time, not getting enough sleep for 8 hours a day will affect metabolic function and cause weight gain.
5: Keep 2000ml of water every day
Insufficient drinking water will lead to lower metabolism and affect fat decomposition. Develop a good habit of drinking water every day, drink enough 2000 ml of water, and drink in small sips when drinking, which can enhance the feeling of fullness, so that you will not be afraid of eating too much.
reference:
1. Ronaldo's diet menu
2, 5 meals and 5 sleeps, Ronaldo's secret to staying in shape is to eat and sleep constantly?
3. Ronaldo's recipe
Who knows, Ronaldo's recipe? - Know almost
4. How to reduce stomach