Sergio Ramos García (born 30 March 1986) is a Spanish professional footballer who plays for Ligue 1 club Paris Saint-Germain and the Spain national team.

Breakfast: The most important meal of the day

• A large glass of water
• Two poached eggs
• A slice of smoked salmon on one or two slices of wholegrain toast, spread with smashed avocado served with grilled mushrooms and tomatoes on the side.

Mid Morning Cravings/ Snacks

• Mixed Berries
• Handful of almonds
• A small pot of full cream or yogurt, with cinnamon

His snacks are always protein-filled for that lean muscle gains.

Lunch

• Beef salad with potatoes
• Variety of nutritious vegetables
• Dark chocolate for dessert

He loves to sprinkle his vegetables with sunflower or pumpkin seeds for that extra crunch and fiber. Being Spanish, he also likes to add some extra virgin olive oil or walnut oil to provide him with essential fat.

Pre Workout/ During the Workout

• Lots of water which is normally infused with some intra-workout or pre-workout, like BCAA, for extra nutrients.
• Sports drinks

Post Workout Meals

• Whey or pea protein
• A glass of milk
• Fruits

Dinner/ Evening Meal

• Cod with lemon, herbs, and olives
• Roast vegetables with olive oil and balsamic vinegar
• Wild or wholegrain rice

He likes to have his supper pretty early in the evening. He makes sure that his last major meal of the day is full of good nutrients and sufficient carbs, protein, and fats.

Late Night/ Right Before Bedtime

• A cup of rooibos
• Peppermint tea
• A glass of water

Workout Tips

His workout tips are here.

• Bench Press – “Ensure you go up in weight to build the chest muscles. The bench press can also work your abs.”
• Push-ups – “While push-ups are great for working your chest, they are incredibly good for your posture, assuming they’re performed correctly.”
• Weighted Squats – “These are great for the legs, glutes and abs. While ab-specific workouts are great for getting results, compound exercises, such as squats with a heavy weight, are great for building abs as well.”
• Weighted Russian Twists – “These help work and build definition in the obliques.”

Sources:

• https://fitnessreaper.com/sergio-ramos-workout-routine-and-diet-plan/
• https://talksport.com/football/705453/sergio-ramos-injury-age-cristiano-ronaldo-workout-instagram/
• https://originalballers.com/2021/05/07/here-are-sergio-ramos-workout-tips-to-help-you-burn-calories-in-the-gym/