Lionel Messi Diet Plan

A gifted footballer and an absolute beast on the ground, Lionel Messi is a talisman to the F.C. Barcelona and Argentinian football teams. 

Built roughly around 170 cm, Lionel Messi scurries and dribbles skillfully across the field and passes the ball through the narrowest gaps, leaving his opponents dazed and confused.

Although in his early thirties, Lionel Messi sports a fit physique and form. What is even more striking is that the six times recipient of the prestigious Ballon D’or and winner of Laureus Award for the Best Sportsman of the Year, 2020 is not likely to lose his feisty radiance and charm anytime soon! What is the secret to his unceasing energy on the ground?

The time and effort he spends training on the ground are backed by a stringent diet plan that provides his body with the required nourishment and energy.

In this article, we will unveil Lionel Messi’s diet plan so that you can follow it and start taking strides towards having a body like your favorite football icon!

Lionel Messi Diet Plan

Lionel Messi Diet
Lionel Messi in an Instagram Photo (Lionel Messi / Instagram)
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Lionel Messi was diagnosed with injuries that were dealing a severe blow to his physique and form. He was under the treatment of Dr. Giuliano Poser, a sports nutritionist, who suggested a complete overhaul of Lionel Messi’s meal plan.

Dr. Poser included ample seasonal fruits and vegetables, whole grains, and olive oil in Lionel Messi’s diet. He also suggested Leo to drink plenty of mineral water as it is beneficial for the muscles and allows him to stay hydrated for longer periods while on the field.

Have a look at Lionel Messi’s diet chart that he follows daily:

Lionel Messi Meal Plan


Whole Grains, Fresh Vegetables and Fruits


Salad, Beans, Soup (including turmeric, chilli, and ginger)


Brown Rice, Tuna

Lionel Messi limits the consumption of animal protein. Meat is also quite difficult to digest. Instead, to meet the protein requirement of his body, he munches on a handful of seeds and nuts whenever possible. He also includes protein shakes in his daily nutrition plan!

Dr. Poser also advised him to eschew sugar intake as it might affect his muscle fitness.

What to Eat

Initially a sucker for junk food, Lionel Messi had a hard time transitioning to a healthy meal plan. However, he believed that “what you can put into your body at 18 or 19 of age is not the same as what you can put in at 27.

He began by eliminating fried beef and pizza. He also abstained from the intake of refined flour and sugar.

Messi also had to cut down the consumption of soft fizzy drinks completely. To satiate his caffeine craving, he occasionally drinks Yerba Mate tea, which is also a great energy source.

Messi’s healthy diet can be classified into five major categories: fresh seasonal fruits, green vegetables, healthy fats, whole grains, and water.

Here are a few food items that you can put on your plate to get the supersonic speed and mind-blowing physique like Lionel Messi:

  • Fresh fruits
  • Green leafy vegetables
  • Seeds and nuts
  • Olive oil
  • Protein shakes
  • Whole grains
  • Yerba Mate
  • Water

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What to Avoid

Lionel Messi’s nutritionist, Dr. Poser, began by striking many food items off his menu, which included eggs, dairy products, flours, pasta, and pizza.

He also formulated a meal that was devoid of sugar, red meat, and refined flour.

Here are a few food items that Lionel Messi avoids to stay in the pink of his health:

  • Sugar
  • Refined flour
  • Alcohol
  • Aerated drinks
  • Processed carbs
  • Pizza, pasta, and other junk food
  • Fried food
  • Artificial sweeteners and additives

Lionel Messi Supplements

Alongside a proper diet, Lionel Messi also takes his supplements seriously. These supplements compensate for any nutrition gap and account for the holistic development and well-being of his body.

Have a look at Lionel Messi’s supplements:

  1. Protein: Sources state that Lionel Messi drinks three protein shakes on match days! Protein is an essential component in an athlete’s diet as it aids in muscle building and repair.
  2. Multivitamins: Multivitamins are an essential part of Lionel Messi’s diet as they promote body wellness in multiple ways.
  3. Yerba Mate: A popular Argentinian beverage, Yerba Mate improves digestion, increases alertness and mindfulness, and promotes weight loss.

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Final Words

Eager to show off your dribbling skills like Lionel Messi? You must first set your basics right. Now that you know what the unrivaled star in the football world eats to stay in shape, you can follow a similar diet plan.

But wait, that still does not assure that you can match his level of agility and speed. After all, there is much more reason why he is famed as G.O.A.T., isn’t it?