What diet does Messi follow? The elite athlete's nutrition plan revealed

In 2014, Lionel Messi's professional trajectory shifted dramatically after he began working with Italian nutritionist Giuliano Poser, who overhauled his famously indulgent diet. The cornerstone of the specialized diet that Messi follows is rooted in fresh, whole foods, emphasizing hydration, and strictly limiting processed ingredients to optimize his athletic output.

Quick Summary

This article explores the disciplined nutritional strategy Lionel Messi adopted to maintain peak athletic condition. It details the switch from unhealthy eating habits to a nutrient-dense regimen that minimizes inflammation, maximizes energy, and supports muscle recovery.

Key Points

• Diet Overhaul: After 2014, Messi completely changed his eating habits, moving away from junk food like pizza and soda to combat health issues and prolong his career.

• Core Components: His diet is built around five key elements prescribed by nutritionist Giuliano Poser: water, olive oil, whole grains, fresh fruits, and vegetables.

• Sugar Elimination: Sugar is considered the 'worst thing for the muscles' by his nutritionist and is strictly avoided to prevent inflammation and muscle damage.

• Limited Meat: Compared to traditional Argentinian habits, Messi significantly reduced his meat intake, opting for lighter proteins like fish and chicken.

• Optimal Hydration: Messi prioritizes drinking plenty of water and also consumes Yerba Maté tea, a natural caffeinated drink, for energy.

• Pre- and Post-Match Nutrition: His diet is strategically adjusted around matches, focusing on complex carbs for energy and protein for recovery.

Messi's Nutritional Transformation: From Pizza to Peak Performance

Lionel Messi's path to dietary excellence is a testament to the fact that even world-class talent requires a strategic approach to nutrition to sustain peak performance over a long career. In his younger years, Messi famously enjoyed pizzas, fizzy drinks, and the heavy Argentinian dish milanesa, habits that led to stomach issues and reduced performance. Recognizing that his aging body could no longer process junk food effectively, he sought the help of Italian nutritionist Giuliano Poser in 2014. This partnership marked a significant turning point, focusing on a Mediterranean-style diet centered around five key food groups: water, olive oil, whole grains, fresh fruits, and vegetables.

The Five Pillars of Messi's Diet

Giuliano Poser's philosophy for Messi's regimen revolves around whole, unprocessed foods that fuel the body efficiently while reducing inflammation. This approach directly contrasted with Messi's old habits and proved crucial for his longevity and agility on the field.

• Water: Proper hydration is non-negotiable for athletes, and Messi is known to drink plenty of water throughout the day. This is essential for preventing dehydration, regulating body temperature, and supporting overall muscle function during intense matches and training sessions.
• Olive Oil: High-quality olive oil serves as a primary source of healthy fats, rich in antioxidants and monounsaturated fatty acids. This helps combat inflammation and provides a sustained energy source.
• Whole Grains: Unlike refined flours, whole grains like brown rice and quinoa offer complex carbohydrates that provide long-lasting energy. Poser advises staying away from refined flour, which he considers problematic due to its poor nutritional value.
• Fresh Fruits: Eaten in moderation, fruits supply natural sugars for energy along with essential vitamins and minerals. Fruits are particularly important for pre-match fuel.
• Fresh Vegetables: A constant in Messi's diet, fresh vegetables are packed with nutrients and fiber. Some reports note his use of flavorful spices like turmeric and ginger in vegetable soup, which offers additional anti-inflammatory benefits.

Forbidden Foods and Game-Day Adjustments

To maintain his elite status, Messi had to make significant sacrifices. The transition was strict, requiring him to cut out many of his former favorites. The elimination of these foods and drinks, particularly during the playing season, is a critical component of his success.

Foods Messi avoids:

• Sugar and sweets
• Processed carbs and refined flours
• Junk food like pizza and pasta
• Alcohol and fizzy drinks
• Excessive meat consumption, a common feature of Argentinian cuisine

His pre-match and post-match nutrition rituals are also meticulously planned to support his body's needs. Before a match, he focuses on easily digestible energy from fruits. After a game, the focus shifts to complex carbs and protein to aid rapid muscle repair.

Comparison: Pre-2014 vs. Post-2014 Diet

This table outlines the dramatic shift in Messi's eating habits after consulting with nutritionist Giuliano Poser in 2014.

Aspect	Pre-2014 Diet (Earlier Career)	Post-2014 Diet (Later Career)
Key Food Groups	Heavy on local Argentinian dishes, including fatty meats.	Centered on water, olive oil, whole grains, fruits, and vegetables.
Carbohydrates	Refined carbs like white pasta and pizza were regular features.	Exclusively whole grains, with refined flour strictly limited.
Hydration	Included fizzy, sugary drinks like Pepsi.	Focus on drinking plenty of water and natural caffeine from Yerba Maté tea.
Sugar	Frequent consumption of sweet foods and chocolate.	Entirely eliminated from his regular diet, referred to as detrimental for muscles.
Protein Sources	Reliance on heavy, hard-to-digest meats like Argentine barbecue.	Leaner protein sources like fish and chicken, with less frequent meat consumption.
Athletic Impact	Experienced intermittent injuries and sickness on the field.	Improved recovery, reduced injury frequency, and sustained performance.

Conclusion

Lionel Messi's dietary evolution highlights a crucial lesson for athletes at all levels: raw talent is only part of the equation. By recognizing the limitations of his old eating habits and embracing a disciplined, nutritionally-rich plan, Messi was able to extend and enhance his career. His dedication to fresh, whole foods and the avoidance of sugar and processed items has allowed him to sustain his position as one of football's greatest players for years, proving the immense impact of dietary choices on athletic longevity and peak performance. The regimen emphasizes that what you put into your body is just as important as the training you perform on the field.

Explore how professional athletes fine-tune their diets to maximize performance at The Titans Football Academy.

Frequently Asked Questions

Does Messi eat meat?

Yes, Lionel Messi eats some meat, but he significantly reduced his consumption of heavy red meats, a staple in Argentinian cuisine. His focus is on leaner protein sources like chicken and fish.

What foods does Messi avoid?

Messi avoids sugar, processed carbs like white flour and pasta, fried food, alcohol, and fizzy drinks to maintain peak physical condition.

Who is Messi's nutritionist?

Since 2014, Messi has worked with Italian nutritionist Giuliano Poser, who is credited with revolutionizing his diet and improving his performance and health.

Did Messi ever eat unhealthy foods?

Yes, in his early career, Messi was known for indulging in fast food, pizza, and soda. These habits contributed to recurring nausea and reduced performance before he changed his diet.

What does Messi eat on a game day?

On a game day, Messi eats meals focused on complex carbohydrates and protein for energy. He might have fish or chicken with vegetables and potatoes the day before, and fruit closer to the match.

What are the five key foods in Messi's diet?

The five essential foods forming the foundation of Messi's diet are water, good quality olive oil, whole grains, fresh fruits, and fresh vegetables.

Does Messi drink soda?

No, Messi does not drink soda. His former manager, Pep Guardiola, famously removed a Pepsi vending machine to help him curb his sugary drink habit. He instead drinks water and the tea-like Yerba Maté.