How Lionel Messi Stays Fit: Diet, Training & Recovery Secrets
Deepak Rajeev | Feb 13, 2026, 17:30 IST
Fitness Lessons From Lionel Messi | Instagram - @leomessi
Lionel Messi's journey to sustained athletic excellence is revealed. His transformation from unhealthy eating habits to a disciplined diet and routine is detailed. Key elements include hydration, specific food choices, and pre-match preparations. Junk foods, aerated drinks, processed carbs and so forth are avoided by the legend. Stretching is a key aspect of his fitness.
Highlights
- Messi's diet is centered around six main elements.
- They include water, vegetables, fruits, whole grains, olive oil, and seeds and nuts.
- He avoids junk foods, aerated drinks, processed carbs, refined flour, and sugar.
- On the day before a match, Messi's diet becomes lighter.
- Daily stretching helps the footballer reduce injury.
Lionel Messi is the legend who has been dominating one of the toughest sports in the world for decades now. There is no corner in the world where the influence of the magic that he does with his feet cannot be felt. In fact, fans who have been celebrating the ‘GOAT’s achievements so for long have always been curious about his fitness as well. How does Lionel Messi’s body kept up with the game’s intense demands for such a long time? In this article, we will learn about Messi’s diet, exercises, discipline and routine. Indeed, by implementing these health tips taken from the legend’s life, we can uplift our fitness game into the next level.
![Giuliano Poser is Messi's Dietician | Instagram - @leomessi]()
During the beginning phase of his career, Messi was eating whatever that came his way. He frequently ate pizzas, sugary snacks, red meat and drank fizzy drinks. However, over the years, his body started reacting negatively. In fact, vomiting and feeling of nausea created by these food items affected his performance as well. At this point, a bell rang in his head.
From then on, Lionel Messi started working with the famous nutritionist from Italy named Giuliano Poser. The main goal that they aimed at was simple: the muscles should recover quickly and inflammation should be reduced significantly. According to Messi, the foods that our bodies tolerated at the age of 18 doesn’t work in similar way at the age of 28.
![Lionel Messi is Not a Vegan | Instagram - @leomessi]()
The diet plan that Poser created for Messi focused on 6 elements:
Water, vegetables, fruits, whole grains, olive oil, seeds and nuts.
Furthermore, the food items that were avoided were also equally important. Hence, the below-mentioned foods were avoided by the legendary footballer:
Indeed, Poser once pointed out that sugar is the worst food for muscle health. So, letting it go was a key factor in lowering the stomach problems and injuries for Messi.
As a matter of fact, you may have seen reports that said that Messi follows vegan diet. These claims were never confirmed. The truth is, the footballer was taking meat in a limited manner. A lot of his protein intake actually comes from chicken, protein shakes and fish. Nevertheless, plant-based foods mostly fill up the space in his plate.
![What Does Messi Eat During Match-Days | Instagram - @leomessi]()
Lionel Messi follows a well-structured and scientific diet during his match-days. 10 days before a match, carbohydrates intake will be reduced significantly. At this period, steady hydration and 3 protein shakes per day are the main focus of his diet.
Vegetable soup that is filled with coriander, ginger and turmeric will be added into his diet 5 days before a match. Research shows that these foods are great for muscle recovery and blood circulation. What about 1 day before kick-off? His diet will become more focused and lighter. That is, boiled potatoes, fruits, greens, chicken or fish will be the primary focus.
Apples or bananas are the foods that Messi eats 90 minutes before the game. These elements are known to gift us steady and quick energy without being hard on the digestive system.
Instead of carbonated sodas, Messi prefer Yerba Maté. It is a traditional beverage from South America. Its highlight is the presence of caffeine while maintaining balance of sugar. During matches or even while training, we can see him sipping it. Then, of course, a lot of water will be consumed before, after and during matches.
Along with all these, stretching remains a key aspect of his fitness. Before intense work or matches, Messi made it a habit to stretch for at least 1 hour every day. This is another reason through which the legend decreases injury and improves flexibility.
Explore the latest trends and tips in Health & Fitness, Spiritual, Travel, Life Hacks, Trending, Fashion & Beauty, and Relationships at Times Life!
Frequently Asked Questions (FAQs)
The Beginning of Lionel Messi’s Diet Plan
Giuliano Poser is Messi's Dietician | Instagram - @leomessi
From then on, Lionel Messi started working with the famous nutritionist from Italy named Giuliano Poser. The main goal that they aimed at was simple: the muscles should recover quickly and inflammation should be reduced significantly. According to Messi, the foods that our bodies tolerated at the age of 18 doesn’t work in similar way at the age of 28.
The Diet of Lionel Messi
Lionel Messi is Not a Vegan | Instagram - @leomessi
Water, vegetables, fruits, whole grains, olive oil, seeds and nuts.
Furthermore, the food items that were avoided were also equally important. Hence, the below-mentioned foods were avoided by the legendary footballer:
- Junk foods
- Aerated drinks
- Processed carbs
- Refined flour
- Sugar
Indeed, Poser once pointed out that sugar is the worst food for muscle health. So, letting it go was a key factor in lowering the stomach problems and injuries for Messi.
As a matter of fact, you may have seen reports that said that Messi follows vegan diet. These claims were never confirmed. The truth is, the footballer was taking meat in a limited manner. A lot of his protein intake actually comes from chicken, protein shakes and fish. Nevertheless, plant-based foods mostly fill up the space in his plate.
Messi Diet During Match-Days
What Does Messi Eat During Match-Days | Instagram - @leomessi
Vegetable soup that is filled with coriander, ginger and turmeric will be added into his diet 5 days before a match. Research shows that these foods are great for muscle recovery and blood circulation. What about 1 day before kick-off? His diet will become more focused and lighter. That is, boiled potatoes, fruits, greens, chicken or fish will be the primary focus.
Apples or bananas are the foods that Messi eats 90 minutes before the game. These elements are known to gift us steady and quick energy without being hard on the digestive system.
Messi’s Secrets: Hydration, Yerba Maté & Stretching
Instead of carbonated sodas, Messi prefer Yerba Maté. It is a traditional beverage from South America. Its highlight is the presence of caffeine while maintaining balance of sugar. During matches or even while training, we can see him sipping it. Then, of course, a lot of water will be consumed before, after and during matches.
Along with all these, stretching remains a key aspect of his fitness. Before intense work or matches, Messi made it a habit to stretch for at least 1 hour every day. This is another reason through which the legend decreases injury and improves flexibility.
Explore the latest trends and tips in Health & Fitness, Spiritual, Travel, Life Hacks, Trending, Fashion & Beauty, and Relationships at Times Life!
Frequently Asked Questions (FAQs)
- How many hours a day does Messi train?
Lionel Messi typically trains for several hours a day. He often arrives hours before team sessions for individual work. - What is Messi's best food?
Lionel Messi’s favourite food is Asado. It a traditional Argentine barbecue featuring slow-grilled beef. - What deficiency did Messi have?
Lionel Messi was diagnosed with Growth Hormone Deficiency (GHD) at age 11. This is a condition where the pituitary gland does not produce enough growth hormone.