Herbalife Translates the Rest-Day Habits of Elite Athletes for Everyday Wellness in “Fuel Like Ronaldo” Campaign

Sports performance experts share the daily routines elite athletes repeat on the days no one is watching, and how they apply at every level

LOS ANGELES--(BUSINESS WIRE)--Herbalife, a premier health and wellness company, community and platform, is expanding its global “Fuel Like Ronaldo” campaign with a focus on the everyday habits behind sustained athletic performance, highlighting the nutrition, hydration and rest routines that elite athletes repeat between matches, on rest days and throughout the offseason.

While match day and training often receive the most attention, consistency outside of those moments plays a central role in maintaining energy, supporting recovery and reducing the risk of burnout or injury. According to Herbalife’s sports performance experts, the routines athletes follow on rest days help determine how well they perform over time.

“Elite nutrition is not about what you do on match day. It is about what you never skip on a Tuesday,” said Dr. Krissy Ladner, Director of Sports Performance and Nutrition Education at Herbalife. “The habits that sustain a professional career are the same habits that sustain a healthy, energetic life for everyone else. You do not need to train like a pro to eat and live like one.”

As part of the “Fuel Like Ronaldo” framework, Herbalife highlights six habits elite athletes repeat across training cycles and rest days, each of which scales to everyday routines.

First, protein at every meal. Elite athletes spread protein across the day rather than treating it as a post-workout afterthought, targeting roughly 20 to 40 grams every three to four hours, with around 30 grams in the window around training. Protein supports muscle maintenance, immune function, enzyme and hormone production and satiety across the day.

Second, carbohydrates that match the workload. Elite athletes match intake to activity rather than eating the same way every day. After training hard, athletes aim to consume carbohydrate soon afterward to begin replenishing energy stores. The exact amount depends on body size, training volume, and when the next workout occurs, but making carbohydrate part of the recovery meal or snack is an important first step. Carbs come in everyday foods such as a peanut butter and jelly sandwich, a bowl of cereal with milk, flavored yogurt, chocolate milk or a granola bar. On lighter days, intake scales down. The same logic applies at any level: a training day and a rest day are not the same day.

Third, hydrate consistently on a schedule. Rather than waiting until you’re thirsty, make drinking fluids a habit throughout the day. Most adults need around 2 to 3 liters (8 to 12 cups) of fluid daily, with additional fluids needed during exercise based on sweat losses. During longer workouts or exercise in the heat, drinks containing sodium and carbohydrates can help replace sweat losses and support hydration.

Fourth, eight to 10 hours of sleep, every night. Deep sleep is when the largest pulses of growth hormone occur, muscle tissue repairs, the nervous system rebalances and the brain consolidates learning. Cutting sleep to make more time during the day undermines all of it.

Fifth, dark-colored fruits and vegetables every day. Berries, leafy greens, cherries, beets, red grapes, purple cabbage and dark peppers deliver phytochemicals, antioxidants, vitamins and minerals that work together to regulate inflammation, support immune function and support energy restoration.

Sixth, active recovery on rest days. Walking, gentle cycling, yoga, stretching, foam rolling and other low-intensity movement supports circulation and recovery and may reduce accumulated fatigue and help lower injury risk when incorporated appropriately.

Together, these six habits form the foundation behind sustained performance and long-term wellness. The portions scale with body size and workload, but the logic does not change.

Herbalife notes that these strategies are not limited to professional athletes. Individuals at any level can benefit from adopting the same repeatable routines, scaled to their own training and lifestyle.

Through the “Fuel Like Ronaldo” campaign, inspired by global sports icon Cristiano Ronaldo, Herbalife continues to translate sports nutrition science into practical guidance that helps individuals prepare, perform, recover and repeat.

To learn more about the campaign and fueling strategies, visit www.FuelLikeRonaldo.com.

Herbalife is not affiliated with, endorsed by, or an official sponsor or partner of FIFA or the 2026 FIFA World Cup™. All trademarks are the property of their respective owners.

About Herbalife Ltd.

Herbalife is a premier health and wellness company, community and platform that has been changing people’s lives with great nutrition products and a business opportunity for its independent distributors since 1980. The Company offers science-backed products to consumers in more than 90 markets through entrepreneurial distributors who provide one-on-one coaching and a supportive community that inspires their customers to embrace a healthier, more active lifestyle to live their best life.

For more information, visit https://ir.herbalife.com.