Lionel Messi gave up the diet he loved to save his body and it may explain how he’s lasted this long

• Lionel Messi radically restructured his eating habits in 2014 under Italian nutritionist Giuliano Poser.

• He replaced sodas and processed foods with yerba mate, water, whole grains, olive oil and fresh produce.

• The dietary overhaul helped him overcome recurring injuries and sustain elite athletic performance well into his late thirties.

Sustaining absolute dominance at the pinnacle of world football for over two decades requires far more than unmatched natural ability. While Lionel Messi‘s generational talent has propelled him to glory with FC Barcelona, Inter Miami and the Argentine national team, his longevity is equally rooted in rigorous physical preparation. Beyond cutting edge training methods and elite recovery protocols, a pivotal shift in his nutritional philosophy enabled the Argentine icon to preserve his body, avoid career threatening setbacks and continue collecting major trophies well past the age of thirty.

 

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Una publicación compartida por Leo Messi (@leomessi)

The turning point and Giuliano Poser’s intervention

In the early chapters of his professional career, Messi’s dietary choices closely mirrored those of an average young adult rather than an elite athlete. Fast food, sodas and classic Argentine comfort meals like milanesa were routine staples. While his exceptional skill initially masked these habits, recurring muscle injuries and visible physical distress on the pitch during the early 2010s signalled an urgent need for change. In 2014, following a recommendation from international teammate Martín Demichelis, Messi sought the guidance of Italian nutritionist Giuliano Poser to completely revamp his eating habits.

Eliminating processed foods and adopting yerba mate

Poser introduced a holistic regime centered on five core pillars: clean water, high quality olive oil, whole grains, fresh fruits, and vegetables. Processed foods, refined sugars, and excessive red meat intake were sharply reduced. Furthermore, Messi swapped sugary soft drinks for yerba mate, a caffeine rich traditional South American herbal tea loaded with antioxidants and essential vitamins. The physical benefits were immediate and profound; during the 2014 2015 season, Messi recorded 58 goals and 23 assists, guiding Barcelona to a historic treble encompassing La Liga, the Copa del Rey, and the UEFA Champions League.

Simple recipes and maintaining culinary balance

Among his favorite healthy dishes is a straightforward roast chicken prepared with root vegetables, garlic, onions, leeks and olive oil, a staple meal famously highlighted on Barcelona’s official media channels. Nevertheless, the World Cup champion emphasizes that strict discipline does not require absolute deprivation. Messi openly admits to indulging his sweet tooth on occasion with chocolate, dulce de leche and ice cream. This balanced approach to nutrition has proven essential, providing the physical resilience required to remain at the absolute summit of international sports.

Cover photos from: @leomessi