According to Giorgio Barone, a former personal chef who worked with Cristiano Ronaldo, the 41-year-old football star maintains his impressive physique through a strict diet that excludes milk. Barone explained that Ronaldo’s dietary choices are based on his belief in natural human behavior.
“No milk,” Barone said. “Humans are the only animals that drink the milk of other animals. No other animal drinks milk after three months. Calves don’t drink milk after the age of three months. Animals don’t drink the milk of other animals. We breastfeed from our mothers, like dogs, wolves, cows and donkeys. It is normal. After infancy, it is not normal. It is against nature.”
Ronaldo follows a high-protein diet, eating six meals a day to sustain his energy levels. He also uses saunas and ice baths as part of his recovery routine after intense training sessions that can last up to four hours daily.
Cristiano Ronaldo shows off his toned physique at 41 years old. Photo by X/@Cristiano
Barone, a well-known chef in Italy, was responsible for preparing Ronaldo’s meals during his time at Juventus. The Portuguese footballer maintains a body fat percentage of around 7%, which is lower than the typical 8-12% seen in Premier League players. His diet focuses on low-fat, nutrient-dense foods such as fresh fish, chicken, avocado, whole grains, vegetables, and fruits, as reported by the Daily Mail.
Breakfast often includes avocado, eggs, and unsweetened coffee. For lunch, he eats chicken or fish with vegetables. His dinner consists of a light meal of protein and vegetables. He avoids refined carbohydrates like bread and pasta.
Ronaldo also strictly avoids soft drinks. He famously encouraged fans to drink water instead of soda during a Euro 2020 press conference.
Barone described Ronaldo’s diet as balanced and healthy. He emphasized that Ronaldo’s strict discipline is the main reason he can maintain top form in his 40s.
Many younger players look up to Ronaldo as a role model for longevity. Real Madrid star forward Vinicius Jr. follows a similar diet and training plan. Brazilian superstar Neymar also consulted Ronaldo’s methods to lose weight during the 2020 pandemic lockdown.
Ronaldo celebrates a goal for Al Nassr in the 4-0 win against Al Hazem in Saudi Pro League on Feb. 21, 2026. Photo by Al Nassr
Ronaldo’s performance remains strong at 41 years old. He has scored 26 goals in 30 matches this season. His club, Al Nassr, leads the Saudi Pro League with 76 points. They sit eight points ahead of Al Hilal with five games left to play.
Al Nassr will also face Japanese club Gamba Osaka in the AFC Champions League Two final on May 16. This match gives Ronaldo a chance to win his first official club trophy since his 2021 Coppa Italia win.
If Ronaldo does not suffer any fitness setbacks, he will captain Portugal at the 2026 World Cup. Portugal will compete in Group K, facing DR Congo on June 17, Uzbekistan on June 23, and Colombia on June 27.
