What Does Messi Eat in One Day? A Detailed Look at His Diet

November 22, 2025 •

4 min read

Since working with Italian nutritionist Giuliano Poser starting in 2014, Lionel Messi completely overhauled his eating habits to improve performance and recovery. This included a radical shift away from processed foods and sweets towards a more natural, plant-based diet, answering the long-standing question of what does Messi eat in one day.

Quick Summary

This article details Lionel Messi's daily nutrition, focusing on his intake of whole grains, fresh vegetables, fruits, and lean proteins. It explains how his diet evolved from processed foods to a strict, performance-focused regimen that minimizes sugar and refined flour for peak athletic condition.

Key Points

Core Diet: Messi's diet is built on five key food groups: water, quality olive oil, whole grains, fresh fruits, and fresh vegetables.
Foods to Avoid: He eliminated sugar, refined flours, excessive red meat, pizza, and alcohol from his diet to optimize muscle health.
Key Influencer: Italian nutritionist Giuliano Poser revolutionized Messi's eating habits, helping him improve his fitness and recover faster from injuries.
Fueling for Performance: Meals are specifically timed and structured to provide sustained energy for training and matches, incorporating complex carbohydrates and lean protein.
Daily Meals: A typical day includes a nutrient-rich breakfast, a protein-heavy lunch with complex carbs, and a lighter dinner to aid digestion.
Hydration and Supplements: He prioritizes constant hydration with water and also drinks Yerba Maté tea and protein shakes.

A Day in the Life: Messi's Performance-Driven Diet

For a football icon like Lionel Messi, every single detail, from training to rest, is meticulously managed to sustain peak physical condition. The same goes for his diet, which has been strategically crafted by Italian nutritionist Giuliano Poser to maximize performance and aid recovery. His diet is built on a foundation of whole foods, nutrient-dense meals, and precise timing.

The Foundational Five: Pillars of Messi's Nutrition

According to Poser, the bedrock of Messi's eating plan consists of five key items:

Water: Proper hydration is non-negotiable for athletes of Messi's caliber. He drinks plenty of water throughout the day to support muscle function and recovery.
High-Quality Olive Oil: A source of healthy fats, olive oil is a staple in his meals, providing essential nutrients and aiding in reducing inflammation.
Whole Grains: Complex carbohydrates from whole grains like quinoa and brown rice provide sustained energy throughout long training sessions and intense matches.
Fresh Fruits: Fruits offer natural sweetness and are packed with vitamins and antioxidants, helping with energy levels and overall health.
Fresh Vegetables: A colorful array of vegetables ensures a high intake of essential minerals and phytonutrients, vital for muscle recovery and immune support.

In addition to these five staples, nuts and seeds are also highly recommended for their healthy fats and protein content. The overall focus is on consuming natural, unprocessed foods to fuel his body effectively.

A Typical Daily Menu for Lionel Messi

While specific daily meal plans can vary depending on training schedules and match days, a general outline reveals a commitment to clean eating.

Breakfast: A typical start to the day might include a nutrient-rich breakfast featuring whole grains, fresh fruit, and lean protein. This might be oatmeal with berries, whole-grain toast with avocado, or a protein shake.
Lunch: For his midday meal, Messi often consumes a plate centered around lean protein and complex carbs. Examples include grilled chicken or fish, accompanied by brown rice or sweet potatoes and a large portion of fresh vegetables.
Dinner: The final meal of the day is typically lighter to aid digestion and sleep. Fish or chicken with boiled potatoes and greens is a frequent choice. Before a game, a pre-match meal is rich in vegetables, root vegetables, and protein to provide a boost of energy.
Snacks and Hydration: Throughout the day, he stays hydrated with plenty of water. Yerba Maté, a traditional South American herbal tea, is also a part of his routine, providing a natural source of energy. He also relies on protein shakes to support muscle growth and repair.

The Sacrifices: What Messi Avoids

Just as important as what Messi eats is what he has learned to avoid. A significant part of his dietary reform under Poser was eliminating detrimental food items that could hinder his performance. He's famously had to give up some of his favorite indulgences.

Sugar: According to his nutritionist, sugar is the worst thing for muscles, and he has been advised to avoid it as much as possible.
Refined Flours: Modern, processed wheat is difficult to find uncontaminated, so Messi avoids refined flours, which have little nutritional value.
Excessive Meat: While not entirely vegetarian, Messi has significantly reduced his intake of meat. Poser noted that the amount of meat typically consumed by Argentinians is excessive and difficult to digest.
Junk Food: Gone are the days of pizza and fried Milanesa (a breaded beef dish). He steers clear of fast food, processed carbs, and other junk foods.
Alcohol: Alcohol consumption is frowned upon for athletes and is reserved for the off-season, if at all.

Comparison Table: Messi vs. Ronaldo Diet Philosophy


Aspect	Lionel Messi	Cristiano Ronaldo
Core Philosophy	Primarily plant-based with lean protein, advised by Giuliano Poser to eliminate sugars and processed foods.	High protein, disciplined intake of whole grains and vegetables, views food as pure fuel.
Carbohydrates	Emphasizes whole grains like quinoa and brown rice for sustained energy.	Also focuses on whole grains but adheres to smaller, frequent meals throughout the day.
Protein Sources	Lean meats (chicken, fish), supplemented with protein shakes. Reduced intake of red meat.	High intake of lean protein, including chicken and fish, often paired with six small meals daily.
Foods to Avoid	Sugar, refined flours, excessive red meat, alcohol, and pizza.	Sugary drinks and processed foods, maintaining strict consistency.
Dietary Additions	Water, high-quality olive oil, nuts, seeds, and Yerba Maté.	Focuses heavily on consistent fuel and recovery, incorporating rest and strict meal schedules.

A Holistic Approach Beyond Food

It's important to note that Messi's dietary control is part of a larger, holistic approach to his overall wellness. Combined with proper rest and rigorous training, his nutrition plan is a core component of his sustained success. The results speak for themselves, with improved physical health and reduced muscle injuries observed since adopting this new regimen.

Conclusion

To answer the question of what does Messi eat in one day, it's a carefully curated diet focused on natural, unprocessed foods. Guided by his nutritionist, his meals consist of whole grains, fresh fruits, and vegetables, with lean protein and healthy fats. By cutting out sugar, refined flours, and excessive meat, he has created a nutritional blueprint for peak athletic performance and longevity. It is a testament to the fact that even the greatest talents require supreme discipline, on and off the field, to maintain their legendary status.

How Proper Nutrition Helps Athletes

Good nutrition, like the diet followed by Messi, enhances athletic performance by providing the necessary fuel for energy, supporting muscle repair and growth, and aiding in recovery. This balanced approach helps reduce the risk of injury and boosts endurance, allowing athletes to perform at their best consistently.

This article is for informational purposes only and is not medical advice. Consult a qualified professional for personalized dietary recommendations.

Frequently Asked Questions

Lionel Messi's nutritionist is Giuliano Poser, an Italian sports medicine expert. He began working with Messi in 2014 to improve his diet and overall physical condition, leading to significant changes in his performance and health.

Yes, earlier in his career, Messi had less disciplined eating habits and frequently consumed junk food, including pizza, fizzy drinks, and the Argentine dish Milanesa. He changed this approach dramatically after working with his nutritionist.

To improve his health and performance, Messi was advised to give up foods like sugar, processed flours, excessive red meat, pizza, and alcohol. These items are considered detrimental to muscle health and recovery.

Messi primarily focuses on hydration with plenty of water throughout the day. He also consumes Yerba Maté, a traditional South American tea known for its energy-boosting properties, and takes protein shakes for muscle repair.

In the days leading up to a match, Messi focuses on increasing his intake of carbohydrates for sustained energy. His pre-match meal typically consists of a balanced combination of fresh vegetables, root vegetables, and protein.

While he has significantly reduced his consumption of meat, especially red meat, Messi is not a strict vegetarian. His nutritionist advised him to limit his meat intake, as it is difficult for the body to digest in large quantities.

Following his dietary overhaul, Messi experienced several benefits, including reduced muscle injuries, improved overall fitness, and better performance on the field. The changes also helped him overcome physical problems like bouts of nausea.

Messi focuses on complex carbohydrates found in whole grains, such as brown rice and quinoa, as they provide longer-lasting energy compared to simple, refined carbs.