This Wednesday (17), fans’ eyes will be on Cristiano Ronaldo, who will lead the Portugal team in the team’s debut at the 2026 World Cup against the Democratic Republic of Congo, at 2 pm (Brasília time). The striker will reach a historic milestone by playing in his sixth edition of the World Cup, an unprecedented feat among outfield players.

At 41 years old, Cristiano Ronaldo continues to compete at a high level and arouse curiosity about the habits that help maintain his physical performance. Although a balanced diet and intense training are part of the player’s routine, there is another fundamental factor behind sporting longevity: sleep.

More than just resting, sleeping well directly participates in muscle recovery, hormonal balance, immunity and even injury prevention. Adequate sleep works as a true tool for regenerating the body, especially in high-performance athletes.

1. Sleep is a fundamental part of muscle recovery

According to nutritionist Fernanda Mattos, food and rest go hand in hand when it comes to sports performance. “The physical recovery of high-performance athletes depends on a strategic combination between training, nutrition and sleep. During sleep, especially in the deeper phases, the body releases hormones that are important for muscle repair, tissue recovery and adaptation to training”, he explains.

The specialist reinforces that a balanced diet complements this process. “Proteins, carbohydrates, vitamins and minerals are essential for recovering and maintaining physical performance”, he states.

Fernanda Mattos explains that the impact of sleepless nights goes far beyond mood. “Not enough sleep is associated with hormonal changes that increase fomereduce satiety and make it difficult to control weight. Furthermore, insufficient sleep can reduce the synthesis of muscle proteins, hindering the gain and maintenance of muscle mass”, he highlights.

According to the nutritionist, poor sleep also favors an increase in inflammatory processes in the body, a factor that can harm sports performance and recovery between training sessions.

3. Sleep and nutrition help prevent injuries

Inadequate recovery increases the risk of muscle fatigue and sports injuries, especially in athletes undergoing intense routines. “Quality sleep and a balanced diet act in a complementary way to improve physical and emotional performance. Together, they help keep the immune system functioning properly, promote muscle recovery, contribute to hormonal balance and reduce inflammatory processes”, says Fernanda Mattos.

The expert emphasizes that these habits help not only with sports performance, but also with physical longevity. “These benefits can result in better performance, lower risk of injury and greater ability to maintain physical health over the years”, he concludes.

Sleeping well is no longer just a healthy habit but has become a strategic part of the performance of high-performance athletes.

By Sarah Carvalho