At 41, Cristiano Ronaldo is stepping down from international soccer; here are science-backed longevity secrets behind his routines
A long Portugal career ends
Ronaldo played 234 times for Portugal over 23 years and is leaving international soccer at age 41. He described the choice as difficult, saying his journey with the national team began in August 2003 and changed his life.
His career has drawn attention to both his sporting achievements and his ability to remain a top player over time. Ronaldo has said that commitment to health and fitness is central to his standing in soccer.
Ronaldo emphasizes hard work
In 2016, Ronaldo said talent alone was not enough to win and stressed the importance of effort in training and matches. He described hard work as the path to success.
His comments frame fitness as an ongoing practice rather than a single secret. Former coach Luis Castro also described Ronaldo as having consistent habits and a strong training culture.
Routines around food and recovery
Ronaldo told Spanish sports commentator Edu Aguirre last year that he does not follow a strict diet. He said he has good routines and may sometimes choose a hamburger and sweet potatoes.
Castro, who worked with Ronaldo at Saudi Pro team Al Nassr, told Sky Sports in May 2025 that Ronaldo’s habits support performance. He cited his approach to diet, sleep and recovery, along with respect for training and the game.
What experts commonly recommend
Longevity experts interviewed by Business Insider typically recommend enough sleep, a nutritious but not overly restrictive diet, and regular cardio and strength training. They also point to managing stress and making time for loved ones and enjoyable activities.
Castro said he believes Ronaldo’s attention to eating, sleeping and preparing his body helps explain his longevity. His assessment highlights the role of repeated daily habits in sustaining performance.
Key points
- Ronaldo is leaving Portugal’s national team at 41 after 234 games across 23 years.
- He said the decision was difficult and ended a journey that began in August 2003.
- Ronaldo has credited hard work, while former coach Luis Castro highlighted his training and recovery routines.
- Experts commonly recommend sleep, balanced eating, exercise, stress management and time with loved ones.