Elite Nutrition Principles Built For Real Life Wellness
The exact principles behind one of the most disciplined athletes alive and how you can apply them to yours.
Learn How To Fuel like Ronaldo
3-4HRS
Prioritize your fueling the same way you would your training. Build consistent meal and snack times and make them part of your routine.
Eating every 3-4 hours (or more often if needed) keeps your body consistently fueled, supporting blood sugar stability and focus while providing a steady supply of nutrients for muscle repair and the adaptations that happen between sessions.
2 - 3L
Plus an electrolyte protocol every training day. Treat hydration as a strategy, not a reaction.
For everyday wellness, aim for 2-3 liters of fluid per day, increasing with activity, heat, and body size. Water is enough for moderate exercise, but add electrolytes during longer or sweat-heavy sessions. Drink consistently and use urine color (pale yellow) as a quick hydration check.
1.2-2.0g/kg
Based on his training and recovery schedule, protein intake is carefully calibrated and timed across meals throughout the day.
Protein is essential for building and repairing body tissues, supporting immune function, and maintaining muscle mass. Adequate protein intake helps repair exercise-induced muscle damage, supports adaptation to training, and promotes recovery and performance.
Elite nutrition principles aren't just for athletes. Your body runs on the same biology. Are you fueling it accordingly?
Prepare · Perform · Recover · Repeat
The same science-backed system used by Herbalife-sponsored athletes across soccer, basketball, running and beyond, adapted for your life.
Prepare
Carbs · TimingPrepare
Fuel For What's AheadPurpose: Start the day (or moment) with intention instead of reacting later.
- Eat something within 60 minutes of starting your day
- Aim for an average of 20g protein at breakfast
- Drink a full glass of water before coffee
- Choose simple carbs within the hour of movement
- Choose complex carbs at least 2 hours before movement
- Keep a "go-to" fuel option ready for busy mornings
Getting ready isn't about perfect meals — it's about not starting empty.
Perform
Hydration · EnergyPerform
Sustain Energy In The MomentPurpose: Avoid energy crashes and mental fog while life gets busy.
- Sip water consistently instead of waiting until you're thirsty
- Add electrolytes in hot/humid environments, with high sweat rates, or during exercise over 60 minutes
- Add a mid-morning or mid-afternoon snack
- Pause for 60 seconds to breathe and reset during long days
- Fuel before you feel depleted
- Use hunger, energy, and focus to guide what your body needs
- Use caffeine strategically — support your energy during the day while protecting your sleep at night
Fuel helps you stay in it — whatever "it" looks like for you.
Recover
Rest · FuelRecover
Rest To Come Back StrongerPurpose: Support recovery from effort, stress or a long day.
- Eat a protein and complex carb meal or snack within 1-2 hours of activity
- Rehydrate at the end of the day, not just during it
- Stretch or move lightly after sitting or training
- Regular meals support recovery and performance
- Aim for a consistent bedtime
- Use small habits to manage stress (deep breathing, journaling, quiet time, sunlight)
Recovery isn't a luxury. It's how your body resets.
Repeat
Consistency · EnduranceRepeat
Build Habits That LastPurpose: Shift from one-off choices to sustainable routines.
- Pick one fueling habit to repeat daily this week
- Keep your favorite fuel options visible and accessible
- Plan tomorrow's fuel before the day gets busy
- Focus on consistency over perfection
- Celebrate showing up — not doing it "right"
Small choices, repeated, create big results.
From Sports Science to
Daily Routine
A Partnership Built on Performance
Herbalife and Cristiano Ronaldo Bring Performance Nutrition to Everyday Routines with "Fuel Like Ronaldo" Campaign
Backed by more than 20 years of experience fueling elite athletes, Herbalife brings its proven performance nutrition expertise to wellness seekers worldwide
Herbalife (NYSE: HLF), a premier health and wellness company, community and platform, today announced the launch of its “Fuel Like Ronaldo” campaign, a global initiative that translates elite athlete nutrition and performance strategies into practical guidance for everyday wellness seekers.
New content drops through July
From the Fueling Framework to expert tips, multi-sport athlete content, and fan festival highlights — delivered to your inbox as it goes live.
Experts that anchor our science
Behind every great performance is a system built on trust, science and consistency. From elite teams and high-performance training centers to registered dietitians, performance experts and Herbalife's own science and nutrition leaders, Herbalife partners with the best to design and deliver credible, repeatable fueling systems. These partnerships transform elite environments into real-world proof — strengthening performance outcomes, advancing education, and setting the standard for performance nutrition leadership.
Dr. Krissy Ladner
Herbalife Director, Sports Performance & Nutrition Education
Dr. Krissy Ladner
HerbalifeDr. Krissy Ladner develops the nutrition frameworks that professional teams actually use on game day. As a Registered Dietitian, Board-Certified Sports Dietetics Specialist, and Doctor of Health Science, she operates at the elite level and teaches at the collegiate level simultaneously, asking one question: what does it actually take to fuel for a lifetime, not just performance?
“Most active people overlook recovery by waiting until after the work is done, rather than supporting their body throughout the day. The fix can be simple: consistent fueling, adding carbs and fluids around activity, and including protein after so recovery is built in rather than chased.
Erica & Jake
Herbalife Dietitians
LA Galaxy — MLS
Erica & Jake
LA GalaxyErica Capellino and Jake Cabral are the Sports Performance Dietitians for the LA Galaxy, leading nutrition strategies that support performance, recovery, and long-term athlete health. Both are Registered Dietitians and Certified Strength and Conditioning Specialists with master's degrees in nutrition. Erica brings experience from the NFL and Team USA; Jake specializes in applied sports nutrition within the club's high-performance environment. Together, they deliver personalized, science-driven fueling solutions that optimize player performance, consistency, and availability throughout the MLS season.
“Sports nutrition is often seen as being only about performance, but it is really about doing the small things each day that help you feel your best. That includes supporting your energy levels, improving mental clarity, and most importantly, helping you feel as good as possible every day!
Joe Abunassar
Founder & CEO
Impact Basketball
Joe Abunassar
Impact BasketballJoe Abunassar is the Founder and CEO of Impact Basketball, a globally recognized player development organization based in Las Vegas and Los Angeles. With nearly three decades of experience, he has trained over 300 NBA players and elite athletes across professional, collegiate, and international basketball. Joe began his career alongside Hall of Fame coach Bob Knight at Indiana University and later helped establish the IMG Basketball Academy before founding Impact Basketball in 2006. His integrated approach to skills, strength, nutrition, and recovery has helped redefine modern basketball development.
“For the past 30 years, nothing has been more important to our success in training the best athletes in the world than elite fueling. It is the cornerstone of our program and should be the same for everyone striving to live a fit and healthy lifestyle. We have worked with Herbalife and their team of scientists to deliver the absolute best in nutrition and supplements to our athletes, to improve their performance and lengthen their careers. The same formula works for all of us, to live their best and longest lives possible. Elite fueling is the key to elite performance, and elite living.
Jim Liston
Director of High Performance & Innovation
LA Galaxy — MLS
Jim Liston
LA GalaxyJim Liston is the Director of High Performance and Innovation for the LA Galaxy, overseeing the integration of sports science, performance, and medical services to support elite player performance. He collaborates closely with coaching and performance staff to create an optimal training and development environment for each individual athlete. Jim joined the Galaxy in 2021 for his second tenure with the club, having previously served as Head of Strength and Conditioning from 1998-2003. Prior to returning, he spent six seasons as Director of Sports Science with Toronto FC, helping build advanced performance systems within a championship-level environment.
Adam Waterson
Head of Strength & Conditioning
LA Galaxy — MLS
Adam Waterson
LA GalaxyAdam Waterson is the Head of Strength & Conditioning for the LA Galaxy, supporting elite athlete preparation, recovery, and performance across the club. With extensive experience in professional soccer environments across Major League Soccer, the A-League, and the K-League, he brings a global, high-performance perspective to the Galaxy. Adam holds a degree in Exercise and Sports Science and is an Elite Level Strength & Conditioning Coach, applying evidence-based training methods to help players meet the physical demands of world-class competition.
Luigi Gratton
M.D., MPH - Vice President, Office of Health and Wellness Chair, Herbalife Nutrition Advisory Board
Luigi Gratton
HerbalifeDr. Luigi Gratton is the vice president of the office of Health and Wellness at Herbalife. In this role, Dr. Gratton is responsible for ensuring that our Herbalife Independent Distributors have a thorough understanding of Herbalife products, ingredients and benefits. Dr. Gratton is also the chair of the Herbalife Nutrition Advisory Board, a global team of experts who help educate Herbalife Independent Distributors on health and nutrition.
Elite performance, powered by Herbalife
The highest level of performance starts with how you fuel. Across 120+ athlete, team and sport partnerships worldwide, our athletes train, compete and recover under the most demanding conditions in sport. Through science-backed nutrition and personalized support, Herbalife helps power their performance — providing real-world proof that preparation, discipline and fueling make the difference when it matters most. Check the stories on the right and some recommended products below!
Recovery and energy are everything. Herbalife24 Hydrate and Formula 1 Shake keep me strong and ready for every race.
I'm grateful for Herbalife's support throughout my career. The Herbalife24 line has fueled me through every stage, whether I'm racing triathlons, running ultras or pushing into gravel cycling, giving me exactly what I need. Having a sponsor that provides world-class performance nutrition and also truly believes in me as an athlete makes all the difference.
Herbalife has been a great support in my journey. Nutrition is key for performance, and with Herbalife I feel stronger and more prepared to face every challenge on the field.
Herbalife has supported me in achieving my goals and maintaining peak performance after my accident. Nutrition is everything in my journey.
Fueling isn't extra — it's part of playing at this level. Herbalife products give me the fuel I need for practice, games and every day.
Fueling is about consistency. When I take care of my body, everything on the court feels sharper. Herbalife keeps me right!
Fueling supports everything I do. When my body is prepared, I can focus fully on my game.
Fueling plays a big role in how I show up every day. With Herbalife, I know my body is getting what it needs to perform and recover.
Fueling is preparation. Herbalife helps keep it simple.
How I prepare and recover matters just as much as racing. Herbalife helps support that balance.
How will you fuel your day?
Rigorously tested, NSF Certified for Sport®, and co-developed with world-class athletes. The Herbalife24 line powers all levels of athletes.
Shop Herbalife24
Prepare
Prepare supports healthy bloodflow and nutrient delivery to muscles during exercise. A blend of nitric oxide, creatine, and caffeine.
CR7 Drive
Electrolyte sport drink co-created with Ronaldo. Hydration as strategy, not reaction.
Rebuild Strength
24g protein with whey and casein, to help rebuild fatigued muscle over a multi-hour period.
Fueling Global Communities
Across more than 90 countries, we’re working to fuel a global movement—empowering communities with the nutrition, support, and opportunity to thrive. Discover how this mission comes to life—click any image to experience their story and watch their journey.