Is Lionel Messi a vegetarian? Unveiling the Truth About His Diet

December 28, 2025 •

3 min read

While some websites have mistakenly reported that Lionel Messi is a vegan or vegetarian, the truth is that the soccer superstar is not, though he has dramatically reduced his meat consumption. His dietary transformation began around 2014, and was motivated by health and performance concerns after a series of injuries and on-pitch sickness.

Quick Summary

Lionel Messi is not a vegetarian or vegan but follows a highly disciplined, plant-heavy diet to optimize his athletic performance. Guided by nutritionist Giuliano Poser, his eating habits shifted from junk food to wholesome foods, though he still consumes meat and fish. This change was a strategy to reduce inflammation, aid recovery, and prolong his career.

Key Points

Not a vegetarian: Lionel Messi is not a vegetarian or vegan, although he has significantly reduced his meat intake.
Performance-driven change: His dietary shift was primarily for health and athletic performance reasons, not for ethical ones.
Nutritionist guidance: Italian nutritionist Giuliano Poser advised Messi to replace his previous junk-heavy diet with whole foods in 2014.
Plant-heavy diet: The core of his diet is plant-based, rich in water, olive oil, whole grains, fruits, vegetables, nuts, and seeds.
Meat and fish included: He still consumes meat and fish, as confirmed in interviews and seen in social media posts, but in moderation.
Health benefits: The new diet helped him reduce injuries, combat inflammation, and recover faster, extending his top-level career.
Prohibited foods: He avoids sugar, refined flour, and processed junk food to maintain peak physical condition.

The Origins of Messi's Dietary Shift

In the earlier stages of his illustrious career, Lionel Messi was known to have a less-than-optimal diet, reportedly consisting of junk food, fizzy drinks, and Argentine classics like Milanesa, a breadcrumbed beef fillet. This diet led to several on-pitch health issues, including recurring vomiting during matches. Following a particularly disappointing 2014 World Cup and a series of muscle injuries, Messi recognized the need for a significant lifestyle change to prolong his career and maintain his elite performance level.

He sought the expertise of renowned Italian nutritionist Giuliano Poser, who is widely credited with revolutionizing Messi's eating habits. Poser's philosophy emphasized the consumption of clean, natural foods and dramatically reducing or eliminating many of the processed items Messi previously enjoyed.

The Poser-Prescribed Diet

Poser's plan focused on several key components to improve digestion, reduce inflammation, and enhance overall energy levels. He advised Messi against excessive consumption of meat, a significant change for an Argentine whose culture traditionally celebrates high meat consumption. The diet is rich in:

Whole Grains: Such as brown rice and oats, to provide sustained energy release.
Fresh Fruits and Vegetables: A staple of his daily intake, providing essential vitamins, minerals, and antioxidants.
High-Quality Olive Oil: A source of healthy fats.
Nuts and Seeds: For healthy fats and additional nutrients.
Water: Essential for hydration and performance, especially replacing sugary drinks.

Not a True Vegetarian

Despite the plant-based focus, reliable sources, including an interview given by Messi himself in 2018, confirm that he is not a true vegetarian. In the interview, he stated that he now eats "fish, meat, salad". His diet includes lean protein sources like fish and chicken, albeit in significantly smaller quantities than before his diet change. This strategic reduction of meat, rather than full elimination, has been a key factor in his enhanced performance and longevity in the sport. Some of the confusion likely stems from reports of him following an even stricter, fully vegan diet for specific periods, such as during the season, but this remains unconfirmed.

Comparison: Messi's Old vs. New Diet


Feature	Old Diet (Pre-2014)	New Diet (Post-2014)
Meat Consumption	Heavy, including Milanesa and traditional Argentine barbecue.	Reduced significantly, focusing on leaner options like fish and chicken.
Carbohydrates	Refined carbs like pasta, bread, and pizza.	Whole grains, vegetables, and complex carbohydrates.
Beverages	Sugary, carbonated drinks like Pepsi.	Water and Yerba Maté tea.
Fats	Likely unhealthy, found in fried and processed foods.	Healthy fats from high-quality olive oil, nuts, and seeds.
Dairy	Regular consumption, including South American dulce de leche.	Reduced, with some reports suggesting elimination during the season.
Junk Food	Frequent indulgence in chocolate and cookies.	Strictly limited or eliminated; replaced with healthier, natural alternatives.

The Impact of a Plant-Heavy Approach

Messi's choice to adopt a more plant-heavy diet mirrors a growing trend among elite athletes who recognize the performance-enhancing benefits of certain foods. His diet, rich in fruits, vegetables, and other whole foods, is high in antioxidants and anti-inflammatory compounds. This has been crucial for his recovery time, particularly after intense matches and training sessions. The reduced inflammation allows his body to heal more efficiently, mitigating the risk of muscle injuries that plagued him earlier in his career.

This shift demonstrates how an athlete's diet can be a finely tuned instrument for peak performance, not just a matter of preference. His consistent form into his late 30s is a testament to the power of proper nutrition, proving that even a world-class talent can further refine their abilities through discipline and attention to dietary details. For further reading on the science behind athlete nutrition, consider exploring sports science publications.

Conclusion

While the answer to "Is Lionel Messi a vegetarian?" is a clear no, the nuance of his dietary journey is far more interesting than a simple yes or no. He isn't a vegetarian by the traditional definition, as he still consumes fish and sometimes meat. However, his shift to a predominantly plant-based diet, under the guidance of nutritionist Giuliano Poser, has been a defining factor in his career longevity and sustained excellence. By prioritizing whole, unprocessed foods and dramatically reducing animal products, he has optimized his health, reduced injuries, and continued to perform at the highest level well into his late thirties. His story offers valuable insights into how strategic dietary choices can be a game-changer for athletes seeking a competitive edge and sustained peak performance.

Optional Link: For more on footballer dietary trends, check out the article Vegan Diet For Football Players.

Frequently Asked Questions

No, Lionel Messi is not a full-time vegetarian. He follows a heavily plant-based diet but still consumes fish and some meat in moderation, particularly during the playing season.

Messi changed his diet in 2014 after experiencing recurrent injuries and health issues, including vomiting during matches. His nutritionist advised the change to improve digestion, reduce inflammation, and enhance his athletic performance.

He largely avoids sugary drinks, processed foods, pizza, alcohol, and refined flours, all of which were part of his diet earlier in his career.

Lionel Messi worked with Italian nutritionist Giuliano Poser, who initiated his dietary overhaul in 2014. He later worked with the Barcelona team's nutrition staff.

Yes, Messi's diet includes meat and fish, though he has significantly reduced his consumption. The diet is more accurately described as plant-heavy rather than strictly vegetarian or vegan.

The switch to a cleaner, more plant-based diet helped reduce inflammation and improve recovery time, which contributed to fewer muscle injuries and sustained higher energy levels.

The core of Messi's diet includes water, high-quality olive oil, whole grains, fresh fruits, vegetables, nuts, and seeds.