Is Messi a Vegetarian? Unpacking the Superstar's Diet

December 15, 2025 •

4 min read

Following health advice from nutritionist Giuliano Poser in 2014, Lionel Messi drastically reduced his intake of meat and processed foods. This change, however, does not mean that Messi is a vegetarian, but rather that he prioritizes a plant-heavy diet for peak athletic performance.

Quick Summary

This article examines Lionel Messi's significant dietary shift after 2014, explaining his move toward a plant-based focus while clarifying that he has not completely eliminated meat, specifically fish and chicken, from his nutrition plan. It covers the reasons behind his dietary evolution, the influence of his nutritionist, and the impact it had on his career longevity and injury reduction.

Key Points

Not a strict vegetarian: Messi significantly reduced meat consumption but does not follow a strict vegetarian or vegan diet.
Dietary overhaul in 2014: He worked with nutritionist Giuliano Poser to change his diet, focusing on whole foods.
Focus on fresh, whole foods: His diet emphasizes water, olive oil, whole grains, fruits, vegetables, nuts, and seeds.
Reduced meat and processed foods: Poser advised him to cut excessive meat, sugar, and refined flours, which were causing health issues.
Career-boosting effects: The dietary changes led to fewer injuries, improved performance, and extended his career longevity.
Still consumes lean protein: Messi incorporates lean protein sources like fish and chicken into his diet.
Success without strict vegetarianism: His career trajectory proves that prioritizing a plant-heavy, whole-food diet can be highly effective without full vegetarianism.

Messi's Dietary Shift: From Unhealthy Habits to Peak Performance

For many years, rumors have swirled regarding Lionel Messi's dietary habits, with many speculating whether the football icon is a vegetarian or vegan. The reality, however, is a bit more nuanced. While Messi is not a strict vegetarian, he did undergo a significant dietary overhaul that saw him dramatically reduce his meat consumption and prioritize plant-based foods. This shift was a strategic decision aimed at prolonging his career and addressing persistent health issues.

The Need for a Nutritional Revolution

In his younger years, Messi had a famously poor diet, indulging in unhealthy foods like pizza, fizzy drinks, and the heavy meat-based Argentine dish Milanesa. This lifestyle, combined with the immense physical demands of professional football, led to frequent muscle injuries and on-field nausea. Former Barcelona manager Pep Guardiola even took a drastic step to help by removing a nearby fizzy drinks machine to curb Messi's soda intake.

The turning point came after the 2014 World Cup, when Messi sought the help of Italian nutritionist Giuliano Poser. Poser's advice was transformative. He emphasized that sugar is highly detrimental to muscles and advised Messi to cut down on it significantly, along with reducing processed flours and excessive meat. Poser also highlighted that the amount of meat commonly eaten by Argentinians can be difficult to digest, suggesting a reduction for better health.

Core Components of Messi's Modern Diet

Messi's new diet, guided by Poser and later the Barcelona and Inter Miami nutrition teams, is centered around several key components. The plan focuses on fresh, whole foods that provide sustained energy and aid recovery, a far cry from his previous habits. The core pillars of this diet include:

Fresh Fruits and Vegetables: Essential for vitamins, minerals, and antioxidants to combat inflammation.
Whole Grains: Such as brown rice and quinoa, which provide complex carbohydrates for long-lasting energy.
Quality Olive Oil: A source of healthy fats crucial for overall health.
Nuts and Seeds: Packed with nutrients, healthy fats, and proteins.
Lean Protein: While meat is limited, Messi still consumes lean protein sources like fish and chicken.
Herbal Tea: Messi replaced sugary drinks with healthier alternatives like the South American herbal tea, Yerba Maté.

The Impact on Performance and Longevity

The dietary changes had an almost immediate and profound effect on Messi's career. He reportedly lost three kilograms and spent significantly less time on the sidelines due to injuries. The improved diet helped him lead Barcelona to a historic treble in the 2014-2015 season.

The reduction in heavy-to-digest meats and processed foods has led to:

Reduced Inflammation: Plant-based foods are rich in anti-inflammatory compounds, which can speed up muscle recovery.
Improved Endurance: Complex carbohydrates from whole grains provide a steadier release of energy compared to simple sugars, boosting stamina.
Fewer Injuries: A healthier, cleaner diet has been linked to a reduction in muscular injuries, a frequent issue for Messi in his earlier career.
Enhanced Agility: Shedding excess weight from his unhealthy diet contributed to improved speed and agility on the pitch.

Vegetarian or Just Health-Conscious? A Comparison

While Messi's diet is heavily plant-focused, distinguishing it from a strictly vegetarian diet is crucial. The key difference lies in the complete avoidance of meat.


Aspect	Lionel Messi's Diet	True Vegetarian Diet	Strict Vegan Diet
Meat Consumption	Lean meat (fish, chicken) is limited but consumed.	All meat (poultry, fish, red meat) is completely avoided.	All animal products, including meat, dairy, eggs, and honey, are avoided.
Dairy & Eggs	Consumption is reduced but not entirely eliminated.	Dairy and eggs are generally included.	Completely eliminated.
Focus	Peak athletic performance, injury reduction.	Health, ethical, or environmental reasons.	Ethical and environmental reasons, and animal welfare.
Flexibility	Allows for occasional exceptions, like Argentinian barbecue.	Follows a consistent, meat-free approach.	Stricter adherence to principles.

The Persistence of Misconceptions

Despite numerous reports and interviews clarifying his diet, the misconception that Is Messi a vegetarian? has persisted. This is often fueled by sensationalist headlines and a misinterpretation of his plant-heavy approach. Social media posts of him at barbecues or references to eating fish and chicken are often overlooked. The fact remains that while he embraces a diet rich in fruits, vegetables, and whole grains, he has not completely cut animal products out of his life.

Conclusion: The Final Verdict on Messi's Diet

In conclusion, Lionel Messi is not a vegetarian. His journey to dietary wellness began in 2014, shifting from a poor, processed food-heavy diet to one that prioritizes fresh, whole, plant-based foods, while still including lean proteins like fish and chicken in moderation. This strategic change, driven by the desire to enhance performance and reduce injuries, has been incredibly successful in extending his legendary career. The story of Messi's diet serves as a powerful testament to the impact of nutrition on elite athletic performance, proving that you don't need to be a strict vegetarian to reap the benefits of a plant-heavy lifestyle. For athletes and non-athletes alike, his regimen is a lesson in smart, health-conscious eating for long-term success. It's a prime example of how small, consistent changes can have a massive impact, regardless of whether you fully adopt a vegetarian or vegan lifestyle.

Frequently Asked Questions

No, Lionel Messi is not a vegetarian or vegan. While he has significantly reduced his meat intake and focuses on a plant-heavy diet, he still consumes lean protein sources like fish and chicken.

Messi changed his diet after the 2014 World Cup to address frequent muscle injuries, on-field nausea, and to improve his overall health and performance as he aged. His nutritionist, Giuliano Poser, advised him on these changes.

Following his nutritionist's advice, Messi largely avoids sugar, refined flours, processed foods, and excessive meat. He also cut out fizzy drinks and limits alcohol consumption.

Giuliano Poser is an Italian nutritionist who advised Messi in 2014. He revolutionized Messi's diet by advocating for a focus on water, olive oil, whole grains, fruits, and vegetables, while also emphasizing the removal of sugar and refined flour.

Messi's plant-heavy, whole-food diet has been credited with reducing inflammation, speeding up muscle recovery, improving stamina and endurance, and significantly decreasing his rate of injuries.

Yes, although he has cut down on it significantly, Messi still eats some meat. His diet includes lean protein like fish and chicken, and he has been known to have Argentinian barbecue occasionally.

Yes, the dietary changes had a substantial positive impact on his performance. After overhauling his diet in 2014, he lost weight, saw a dramatic decrease in injuries, and subsequently won a treble with Barcelona.