Lionel Messi fitness secrets: How smart food and simple training kept him elite for 20+ years
ETimes December 14, 2025 02:39 AM
Lionel Messi never looked like a typical gym-made athlete. Yet he stayed dominant for over 20 years in one of the toughest sports. As Messi visits India for his GOAT (Greatest of All Time) Tour, with events planned in Kolkata, Hyderabad, Mumbai, and Delhi, interest in his lifestyle has peaked. Fans are not just celebrating the legend, but also asking how his body kept up with football’s demands for so long. The answer lies in discipline, not genetics alone. Over time, Messi adjusted what he ate, how he trained, and how he recovered. These changes protected his body, reduced injuries, and sharpened his speed.
The turning point: when food began to matter
Early in his career, Messi ate without much thought. Sugary snacks, fizzy drinks, pizza, and red meat were common. Over time, his body reacted badly. He faced nausea and even vomited during matches. That was the wake-up call.
Around 2014, Messi began working with Italian nutritionist Giuliano Poser. The goal was simple: reduce inflammation and help muscles recover faster. Messi often said that food tolerated at 18 does not work the same at 27. This shift became the base of his long-term fitness.
The diet: simple foods, strict rules
Messi’s diet is not fancy, but it is controlled. Poser’s approach focuses on five pillars:
water, olive oil, whole grains, fruits, and vegetables. Nuts and seeds also play a key role.
What stayed out matters just as much. Messi avoids sugar, refined flour, processed carbs, aerated drinks, and junk food. Poser once described sugar as the most harmful thing for muscles. Cutting it helped Messi reduce injuries and stomach issues.
Meat intake is limited, not eliminated. Protein comes from fish, chicken, and protein shakes. Reports of Messi being fully vegan were never confirmed. What is clear is that plant foods dominate his plate.
Match-day nutrition: fuel without overload
Messi treats match preparation like a science. About ten days before a match, carbohydrates are reduced. During this phase, he relies on three protein shakes daily and steady hydration.
Five days before a game, vegetable soup with spices like turmeric, ginger, and coriander is added. These ingredients are known to support circulation and recovery. One day before kick-off, meals become lighter and focused. Fish or chicken with boiled potatoes, greens, and fruit take center stage.
About 90 minutes before play, Messi eats seasonal fruits like bananas or apples. This provides quick energy without stressing digestion.
Yerba Maté and hydration: quiet essentials
Messi avoids carbonated sodas completely. Instead, he drinks Yerba Maté, a traditional South American beverage. It offers caffeine without heavy sugar and helps with alertness. He is often seen sipping it before training or matches.
Hydration remains constant. Football matches can last over two hours with extra time and penalties. Water intake stays high before, during, and after games. This habit supports endurance and muscle function.
Training the Messi way: flexibility before force
One underrated habit defines Messi’s training: stretching. During his Barcelona years, reports suggested he stretched for up to an hour daily before intense work. This focus keeps muscles flexible and lowers injury risk.
His gym work avoids heavy lifting. Strength training uses light weights and bodyweight movements. Squats, lunges, glute bridges, and core work build stability, not bulk. This suits a footballer who depends on balance and control.
Endurance training stays basic. Treadmill runs, jogging, and cycling help him last 90 minutes at high intensity.
Speed and agility: where Messi truly stands apart
Messi’s real magic lies in speed control, not raw sprinting. His training splits speed into linear and multi-directional work.
Linear speed drills include short sprints, hurdle hops, and acceleration wall drills. These improve quick bursts over short distances. Multi-directional training focuses on lateral bounds, shuffle drills, and mirror drills.
Every session ends with cooling down and hydration. Recovery is treated as training, not rest.
Disclaimer: This article is based on publicly available interviews, reports, and training details shared across credible sports and nutrition sources. Some routines may vary over time. The information is for general awareness and should not replace professional medical or fitness advice.
