Former Real Madrid defender Sergio Ramos is maintaining an elite training and diet regime while searching for a new club for his final footballing years.
The 40-year-old Sevillian center-back remains without a team as the end of the transfer window approaches, despite spending months away from competitive matches while training with the same intensity as during his professional peak.
Ramos relies on a strict weekly schedule to keep himself in physical shape for any potential return to the pitch. He said his gym routine spans four days a week, splitting muscle groups and starting each session with roughly 15 minutes of cardio.
His physical condition and dietary plan are under constant supervision by a team of specialists. This dedicated monitoring aims to ensure the veteran defender stays ready whenever a contract offer materializes.
Rigorous gym routines and dietary discipline
Nutrition forms a central pillar of Ramos's lifestyle, with a focus on balanced, clean food free from processed ingredients. His wife, Spanish television presenter Pilar Rubio, confirmed that their household purchases only fresh produce, meat, fish, vegetables, and fruit, with no exceptions.
Ramos explained that he incorporates intermittent fasting into his schedule two or three times a week. On those days, he trains on an empty stomach before consuming a protein shake. For his main meals, he alternates between fresh salads and dishes featuring fish or meat to maintain full nutritional balance.
Specific meals highlighted by the defender demonstrate his adherence to whole foods. A typical breakfast includes Serrano ham alongside other healthy options, while a recorded lunch consisted of a mixed salad with egg, tuna, avocado, and vegetables, followed by grilled beef and wholewheat bread.
Maintaining habits during rest and family life
This strict discipline carries over into rest periods and family holidays. Ramos confessed that after maintaining such rigorous habits over many years, his body naturally demands them, noting that he sticks to lettuce and grilled fish even when on vacation.
Despite his strict routine, Ramos advocates for occasional flexibility within his family. He explained that he teaches his children the importance of balance, telling them that if someone takes care of their health for 29 days, enjoying a treat on the 30th day causes no harm.
Career background and search for a new team
Ramos built a reputation as one of world football's most prominent defenders during a long career at Real Madrid, where he won four UEFA Champions League titles and five La Liga crowns, alongside World Cup and European Championship victories with Spain.
Despite his conditioning, the veteran defender has been without a club in recent months. His recent connections to the sport have been off the pitch, including attending the World Cup final won by Spain from the stands and launching an attempt to purchase his former boyhood club, Sevilla FC.
Ramos frequently shares videos of his intensive workouts on social media to highlight his fitness level and reiterate his desire to keep playing. As the transfer window enters its final stages, he continues his physical preparations in hopes of securing a place on a team for the upcoming season.
