Messi's Dietary Transformation
Before 2014, Lionel Messi's diet was famously undisciplined, filled with pizza, soda, and processed foods, which contributed to frequent injuries and on-field discomfort,. Seeking a solution to prolong his career, Messi began working with sports nutritionist Giuliano Poser, who initiated a dramatic dietary shift. The new plan was built on five core food groups: water, high-quality olive oil, whole grains, fresh fruits, and fresh vegetables. Poser strongly recommended cutting out sugar, calling it "the worst thing for the muscles," and significantly reducing meat consumption. The positive effects were immediate, leading to weight loss and a noticeable reduction in his injury rate.
The Origin of the 'Vegan Messi' Myth
Since Messi's diet became more plant-focused, rumors and articles claiming he was fully vegan proliferated across the internet,. Some publications reported that he adopted a completely vegan diet during the 2018 World Cup season for performance reasons, though this was never officially confirmed or denied by Messi himself. The myth gained traction largely due to the emphasis on plant-based foods in his new regimen and the desire to attribute his sustained excellence to this specific lifestyle. However, this simplification misses the nuances of his actual eating habits. Unlike vocal vegan athletes such as Hector Bellerin or Lewis Hamilton, Messi has never explicitly committed to veganism for ethical or environmental reasons.
A Flexitarian Approach to Peak Performance
Today, Messi’s diet can be best described as a flexitarian or plant-forward approach, not strictly vegan. While he has significantly reduced his intake of certain items, he has never completely eliminated all animal products. Recent interviews and reports confirm that his diet includes lean animal proteins like fish and chicken,. In a 2023 interview with TN30, Messi openly admitted his fondness for Argentine classics, which include meat, and mentioned enjoying sweet treats like ice cream and dulce de leche, though he tries to eat them in moderation. This confirms that a strict, 100% vegan lifestyle is not part of his long-term strategy.
A Look at Messi's Current Diet
Daily Dietary Staples
- Hydration: Starts every day by drinking plenty of water.
- Healthy Fats: Includes high-quality olive oil, nuts, and seeds in his meals.
- Carbohydrates: Consumes complex carbohydrates from whole grains, brown rice, and root vegetables for sustained energy.
- Produce: Prioritizes fresh fruits and vegetables, which are rich in antioxidants.
- Lean Protein: Incorporates chicken, fish, and occasional servings of lean beef,.
Foods to Avoid or Limit
- Sugar: Considers sugar detrimental to muscles and performance, so consumption is heavily restricted.
- Processed Foods: Minimizes junk food, including pizza and fried items, which were a large part of his earlier diet.
- Excessive Meat: Reduced the quantity of heavy, animal-based meals common in Argentine cuisine.
- Refined Grains: Replaced white flour products with whole grains for better nutritional value.
How Messi's Diet Compares Over Time
| Feature | Before 2014 | After 2014 (Current) |
|---|---|---|
| Core Foods | Junk food, fizzy drinks, pizza, red meat | Water, olive oil, whole grains, fruits, vegetables |
| Protein Sources | Abundant red meat, other animal products | Balanced with lean chicken, fish, and reduced red meat, |
| Sugar Intake | High intake of sweets and sugary drinks | Significantly reduced; sugar is considered harmful |
| Carbohydrates | Refined carbs like white bread and pasta | Complex carbs from brown rice, whole grains, and root veggies |
| Performance Impact | Frequent injuries, sometimes ill before games | Reduced inflammation, better endurance, fewer injuries |
Conclusion: A High-Performance Hybrid Diet
Despite the recurring rumors, Lionel Messi is not, and has not been, a strict vegan. His dietary journey is a testament to the power of targeted nutritional changes for athletic longevity rather than a full ideological conversion. He moved from an unoptimized diet to a highly structured, plant-forward regimen that selectively includes lean animal products to maximize his performance. This hybrid approach, focused on whole, nutrient-dense foods and minimizing sugar and processed items, has undeniably been a key factor in his ability to maintain his elite status into his late thirties,. Messi’s story offers a valuable lesson that athletes can benefit from prioritizing plant-based nutrition without necessarily committing to a rigid vegan lifestyle.
Learn more about Messi's lifestyle adaptation since joining Inter Miami in this ESPN report: Lionel Messi: I've had to reinvent my style due to age, MLS
