Health and Me

Ishita Roy

The Diet That Changed Lionel Messi: The Five Foods That Power The Footballer At 38

<span>Lionel Messi</span> is here in India and is ready for his touch down in Delhi on December 15 as part of his GOAT (Greatest of All Time) Tour's India visit. Argentina's World Cup-winning captain is also set to visit Hyderabad after his visit in Delhi, for now, he has met his fans in Mumbai and Kolkata. All things said and done, what every one is always curious about is a sports person's fitness regime. The 38-year-old football star undergoes a strict fitness regime, which includes consistency, but it is not based on heavy lifting, but agility training, and a simple not-too-fancy diet. 

However, his fitness journey was not traditional in any manner. In fact, during his early years, he was known for eating without much of a thought. So, what changed him? What is his secret to a fit life?

<h2>How Messi Changed His Eating Habits To Stay Fit</h2>

In 2013-14 World Cup, which was disappointing for Messi, ESPN India reported that Messi improved his performance by adapting a new diet. Charly Rexach, the then FC Barcelona's sporting director, who signed the then 13-year-old Messi to the club in 2000 on a napkin, said that Messi had previously "eaten too many pizzas". 

In an interview to America TV's La Cornisa, Messi admitted about his eating habits and poor diet, which had even led to bouts of vomiting, nausea, and even lethargy. The footballer said, "I don't know what I ate, but I ate badly for many years. At 22, 23...[it was] chocolate, alfajores [South American sandwich cookies], fizzy drinks."

It was nutritionist Giuliano Poser who helped Messi make changes in 2014. His diet was nothing fancy, nothing too difficult, but it was controlled. 

<h2>Five Pillars Of Messi's New Diet</h2>

Messi's new diet was based on five pillars: 

<ul><li>Water</li><li>Olive oil</li><li>Whole grains</li><li>Fruits</li><li>Vegetables</li></ul>

Messi also shared in an interview, "Now I eat well: fish, meat, vegetables, salads. Everything is organized and taken care of. Sometimes a bit of wine, but that's not a problem." 

This diet helped him reduce inflammation and recover his muscles faster. When it came to avoiding certain foods Poser stressed the importance of eating little sugar and refined flour. Poser called these two "the worst thing for the muscles". "The farther he stays away from sugars, the better. Refined flours are also a big problem as these days, it’s difficult to find uncontaminated wheat.”

Studies published in the Journal of Athletic Training and Journal of Physical Therapy Science, show that dehydration increases markers of muscle damage and inflammation after exercise. Research also notes that adequate hydration supports blood flow and nutrient delivery, which are essential for muscle repair.

Research in Nature and the Journal of Nutritional Biochemistry highlights that extra virgin olive oil contains oleocanthal and polyphenols, compounds shown to have anti-inflammatory effects similar to mild anti-inflammatory drugs, helping reduce muscle soreness and inflammation.

According to studies in the American Journal of Clinical <span>Nutrition</span>, whole-grain intake is associated with lower levels of C-reactive protein, a key marker of inflammation. Their complex carbohydrates and magnesium content support muscle function and recovery after physical activity.

Research published in Nutrients and Sports Medicine shows that antioxidant-rich fruits like berries and citrus help reduce oxidative stress caused by exercise, which can otherwise delay muscle recovery and increase inflammation.

Large observational studies, including reports in The BMJ, link high vegetable intake with reduced systemic inflammation. Their vitamins, minerals, and phytochemicals support immune response and tissue repair, aiding post-exercise muscle recovery.

<h2>What Does Messi's Workout Regime Look Like? 3s Of Messi's Fitness</h2>

As per reports, Messi's training is not as rigorous as players like Neymar and Cristiano Ronaldo, but it does not mean that there is not consistency. In fact, his primary training focuses on three factors:

<ul><li>Speed</li><li>Strength</li><li>Stretching</li></ul>

The footballer’s fitness does not come from heavy weightlifting. Instead, it is built on a balanced routine that focuses on strength training, agility, speed, extensive stretching, and overall muscle health. His workouts include short, explosive sprints, bounding drills like hurdle hops and pillar skips, all aimed at keeping his body sharp, responsive, and match-ready.

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Lionel Messi is here in India and is ready for his touch down in Delhi on December 15 as part of his GOAT (Greatest of All Time) Tour's India visit. Argentina's World Cup-winning captain is also set to visit Hyderabad after his visit in Delhi, for now, he has met his fans in Mumbai and Kolkata. All things said and done, what every one is always curious about is a sports person's fitness regime. The 38-year-old football star undergoes a strict fitness regime, which includes consistency, but it is not based on heavy lifting, but agility training, and a simple not-too-fancy diet. However, his fitness journey was not traditional in any manner. In fact, during his early years, he was known for eating without much of a thought. So, what changed him? What is his secret to a fit life?How Messi Changed His Eating Habits To Stay FitIn 2013-14 World Cup, which was disappointing for Messi, ESPN India reported that Messi improved his performance by adapting a new diet. Charly Rexach, the then FC Barcelona's sporting director, who signed the then 13-year-old Messi to the club in 2000 on a napkin, said that Messi had previously "eaten too many pizzas". In an interview to America TV's La Cornisa, Messi admitted about his eating habits and poor diet, which had even led to bouts of vomiting, nausea, and even lethargy. The footballer said, "I don't know what I ate, but I ate badly for many years. At 22, 23...[it was] chocolate, alfajores [South American sandwich cookies], fizzy drinks."It was nutritionist Giuliano Poser who helped Messi make changes in 2014. His diet was nothing fancy, nothing too difficult, but it was controlled. Five Pillars Of Messi's New DietMessi's new diet was based on five pillars: WaterOlive oilWhole grainsFruitsVegetablesMessi also shared in an interview, "Now I eat well: fish, meat, vegetables, salads. Everything is organized and taken care of. Sometimes a bit of wine, but that's not a problem." This diet helped him reduce inflammation and recover his muscles faster. When it came to avoiding certain foods Poser stressed the importance of eating little sugar and refined flour. Poser called these two "the worst thing for the muscles". "The farther he stays away from sugars, the better. Refined flours are also a big problem as these days, it’s difficult to find uncontaminated wheat.”WaterStudies published in the Journal of Athletic Training and Journal of Physical Therapy Science, show that dehydration increases markers of muscle damage and inflammation after exercise. Research also notes that adequate hydration supports blood flow and nutrient delivery, which are essential for muscle repair.Olive oilResearch in Nature and the Journal of Nutritional Biochemistry highlights that extra virgin olive oil contains oleocanthal and polyphenols, compounds shown to have anti-inflammatory effects similar to mild anti-inflammatory drugs, helping reduce muscle soreness and inflammation.Whole grainsAccording to studies in the American Journal of Clinical Nutrition, whole-grain intake is associated with lower levels of C-reactive protein, a key marker of inflammation. Their complex carbohydrates and magnesium content support muscle function and recovery after physical activity.FruitsResearch published in Nutrients and Sports Medicine shows that antioxidant-rich fruits like berries and citrus help reduce oxidative stress caused by exercise, which can otherwise delay muscle recovery and increase inflammation.VegetablesLarge observational studies, including reports in The BMJ, link high vegetable intake with reduced systemic inflammation. Their vitamins, minerals, and phytochemicals support immune response and tissue repair, aiding post-exercise muscle recovery.What Does Messi's Workout Regime Look Like? 3s Of Messi's FitnessAs per reports, Messi's training is not as rigorous as players like Neymar and Cristiano Ronaldo, but it does not mean that there is not consistency. In fact, his primary training focuses on three factors:SpeedStrengthStretchingThe footballer’s fitness does not come from heavy weightlifting. Instead, it is built on a balanced routine that focuses on strength training, agility, speed, extensive stretching, and overall muscle health. His workouts include short, explosive sprints, bounding drills like hurdle hops and pillar skips, all aimed at keeping his body sharp, responsive, and match-ready.