Lionel Messi’s Custom Nutrition Plan
When you think of Lionel Messi, you probably picture jaw-dropping dribbles, impossible goals, and an almost supernatural ability to control the game. But behind the scenes, what powers this footballing genius is a meticulous and disciplined lifestyle—especially when it comes to nutrition.
Messi’s transformation from a talented but often-injured prodigy to the most consistent player of all time didn’t just happen on the training ground. It was also shaped in the kitchen. Under the guidance of Italian nutritionist Giuliano Poser, Messi revamped his diet to focus on clean, whole, and nutrient-rich foods—transforming not just his body, but his career longevity.
In this blog post, we’ll take a deep dive into Messi’s nutrition secrets: from his daily meals to his pre- and post-match rituals, cheat days, and lessons you can apply to your own life. Let’s get into the plate of the GOAT.
The Turning Point: When Messi Took Nutrition Seriously
For much of his early career, Messi's natural ability carried him to the top. But recurring injuries in his mid-20s pushed him to reevaluate his training, sleep, and—most importantly—his nutrition. That’s when he teamed up with Giuliano Poser in 2014. Poser, known for his holistic and minimalist approach, completely overhauled Messi's diet.
His philosophy? Clean eating, proper hydration, and avoiding processed foods—especially sugar, which Poser calls “the worst thing for the muscles.”
The result? Messi became faster, more durable, and even more explosive. Injuries dropped. Recovery improved. And a new Messi was born—leaner, sharper, and ready to dominate into his late 30s.
The Foundation of Messi’s Diet: The Power Five
According to Giuliano Poser, five key foods form the base of Messi’s nutrition plan:
Water
Olive Oil
Whole Grains
Fresh Fruit
Fresh Vegetables
These nutrient-dense, easy-to-digest ingredients became the pillars of Messi’s daily fuel. Poser also recommends nuts and seeds for healthy fats, minerals, and sustained energy throughout the day.
Messi’s diet is light on red meat and heavily emphasizes raw foods—uncooked fruits and veggies that are packed with enzymes, fiber, and antioxidants. Think green leafy salads, berries, carrots, and fresh citrus. This raw-food approach, combined with high hydration, keeps Messi energized and light on his feet.
Messi’s Daily Diet Plan: What’s on the Menu?
While exact meal plans vary depending on whether it’s training, matchday, or recovery time, here's a snapshot of a typical Messi-inspired day:
Breakfast
Warm lemon water to kickstart digestion
Oatmeal with honey, banana, and a sprinkle of chia seeds
A handful of almonds or walnuts
Herbal tea or mate (more on that later)
Mid-Morning Snack
A smoothie with almond milk, berries, spinach, and plant protein
A slice of gluten-free toast with avocado
Lunch
Grilled chicken or fish (like sea bass)
Quinoa or brown rice
Roasted vegetables or a raw salad with olive oil and lemon dressing
Afternoon Snack
An apple or orange with a handful of pumpkin seeds
Protein shake or a spoonful of almond butter
Dinner
Roasted chicken or veggie-packed soup
Sweet potatoes or lentils
Sautéed greens like kale or spinach
Post-Dinner / Dessert
Herbal tea
Occasionally, a small treat like dark chocolate or a scoop of ice cream
Pre-Match & Post-Match Rituals
Pre-Match Fuel
Before a match, Messi focuses on easy-to-digest carbs and moderate protein. A typical pre-match meal might include:
Gluten-free pasta with olive oil and a touch of Parmesan
A piece of fruit like a banana or apple
Plenty of water (hydration starts early)
This gives him a burst of glucose for energy without the crash or digestive discomfort.
Post-Match Recovery
After games, Messi rehydrates and prioritizes muscle recovery:
Protein shake with plant or whey protein
Coconut water or electrolyte-rich drinks
Grilled fish or chicken
A sweet potato or some brown rice for glycogen replenishment
A large salad with greens and olive oil
Mate: Messi’s Secret Super-Drink
Like many South Americans, Messi is a fan of mate, a traditional tea drink made from the leaves of the yerba mate plant. Rich in antioxidants, vitamins B and C, and a natural stimulant, mate is known for boosting energy and immune function.
“I like my mate hot and bitter,” Messi told Marca in 2019. “I used to drink it sweet, but then got used to the bitterness.”
Mate helps Messi stay alert and focused while aiding digestion—a true performance drink with cultural roots.
Messi’s Favourite Meal
According to FC Barcelona, Messi’s favorite recipe is surprisingly humble: roasted chicken with root vegetables. Here’s the recipe shared by the club:
Ingredients:
30g olive oil
Salt
Four smashed garlic cloves
One onion
A bunch of carrots
One leek
700-800g potatoes
Four chicken thighs
Fresh thyme
Instructions:
Preheat oven to 200°C.
Add olive oil and salt to a roasting tray.
Add chopped vegetables and chicken.
Roast for 45 minutes at 190°C.
This dish is the perfect blend of protein, healthy fats, and complex carbs—clean, delicious, and performance-friendly.
Challenges: Cutting Out the Good Stuff
Messi’s transition to clean eating wasn’t without its struggles. As an Argentinian, he grew up on meat-heavy dishes like Asado (grilled beef) and Milanesa (breaded veal cutlets). He’s also a well-known fan of pizza and pasta, but has drastically reduced his intake of processed carbs.
And yes, even the GOAT has cheat meals. Messi has admitted his biggest temptation is sweets: “I like anything sweet. I try not to eat too much of it, but I like it,” he told Marca.
His top indulgences?
Chocolate
Dulce de leche (Argentine caramel)
Ice cream
Still, he saves these for rare occasions. As Messi puts it: “What you can put into your body at 18 or 19 is not the same as what you can put in at 27.” Discipline grows with wisdom.
The Science: Why Messi’s Diet Works
Messi’s nutrition plan is not a fad—it’s rooted in sports science and performance nutrition:
Whole foods: Less processed, more nutrients, and easier digestion.
Raw fruits and veggies: High in fiber and antioxidants, they boost energy and immune health.
Hydration: Proper fluid balance prevents cramps, maintains focus, and aids recovery.
Low sugar: Avoids insulin spikes and keeps muscle function optimal.
Moderate protein: Supports muscle repair without overloading the digestive system.
Whether you're an elite athlete or just trying to get fitter, the same rules apply. Nutrition is the invisible edge that separates great from legendary.
What You Can Learn from Messi’s Nutrition Plan
Hydration is everything
Drink water consistently throughout the day—not just during training.Fuel your body, not just your taste buds
Prioritize whole foods, fruits, vegetables, and healthy fats.Cut the sugar
Reducing sugar means better energy, better muscle function, and fewer crashes.Don’t fear carbs—choose the right ones
Complex carbs like quinoa and sweet potatoes are your friends.Make it sustainable
Cheat meals are okay—but they should be rare treats, not the norm.Work with a pro
If you're serious about performance, consider working with a nutritionist to tailor a plan to your body and goals.
Lionel Messi’s greatness isn’t just the result of raw talent—it’s the product of years of dedication, sacrifice, and smart choices. His nutrition plan, fine-tuned by experts and backed by science, is a key pillar of his success.
So whether you’re chasing trophies or just trying to feel your best, take a page out of Messi’s playbook. Eat clean. Stay hydrated. Train hard. And remember: greatness starts from within.
