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Lionel Messi has stood at the summit of global soccer for over two decades, from his breakthrough and subsequent reign at FC Barcelona to his current chapter with Inter Miami and Argentina, where silverware—including a World Cup title—has continued to flow at a remarkable pace.
While many, and justifiably so, point to the Argentine's exceptional natural gifts—arguably the greatest of his era, if not in the history of the sport—his longevity hasn't been built on talent alone.
Cutting-edge training techniques, elite physical conditioning, injury management, physiotherapy and plenty of dedicated hard work behind the scenes have all contributed to keeping Messi at the very summit of the game for so long.
Then there's his diet—often underestimated but a vital piece of the equation. What Messi consumes has grown increasingly significant over the years, enabling him to meet the physical demands of performing at the highest level well into his 30s.
Here, we take a deeper look at Messi's diet and the nutritional habits that have helped the Argentine wizard sustain a remarkable career at the top of world soccer.
Messi's Early Diet
Messi's eating habits were a far cry from what you'd expect of a modern elite athlete during the early phase of his career.
Pizza, fast food and fizzy drinks were among his staples, and he also had a fondness for traditional Argentine dishes like milanesa, a breadcrumb-crusted beef fillet typically cooked in shallow oil.
For a time, it barely seemed to matter. Messi was dismantling defenses, accumulating Ballon d'Or titles and helping Barcelona claim nearly every major honor on offer. But by the early 2010s, the physical toll was becoming impossible to ignore. Recurring injuries began to disrupt his flow, and he was occasionally seen being sick on the pitch before games.
By 2014, a transformation was clearly overdue. Enter Italian nutritionist Giuliano Poser, who would prove instrumental in overhauling Messi's relationship with food.
Time for a Change
Messi's 2014–15 season was nothing short of sensational. He netted 58 goals and contributed 23 assists as Barcelona completed a historic treble, claiming the Champions League, La Liga and Copa del Rey.
A significant driver of that transformation behind closed doors was his collaboration with Poser.
The Italian nutrition expert, reportedly introduced to Messi by Argentina teammate Martín Demichelis, completely restructured his approach to eating. Poser identified five core pillars—water, olive oil, whole grains, fresh fruit and fresh vegetables—as the cornerstone of Messi's revised diet, while also urging him to cut down on sugar and red meat.
Poser's philosophy extended beyond nutrition as well, reportedly incorporating Bach flower remedies and emotional therapy as part of a holistic approach to Messi's physical and mental health.
#Messi went to Italy last monday to visit his nutritionist, Doctor Giuliano Poser, for some final advice before he takes part in the World Cup this summer. #WeAreMessi pic.twitter.com/9rh4jaZWYL
Speaking to Gazzetta dello Sport, Poser outlined the reasoning behind the overhaul.
"He cut out processed foods and replaced them with nutrient-rich alternatives—cereals, vegetables, fish and olive oil," he said. "He had achieved everything, but wanted to sustain that excellence for years to come and understood something had to change. We are talking about a highly intelligent and intuitive individual."
Soda Out, Yerba Mate in
Another key shift Poser encouraged was eliminating soda, with Messi instead turning to yerba mate as his drink of choice.
Not familiar with it? Here's a quick rundown. Yerba mate is a caffeinated herbal beverage traditionally enjoyed across South America. It delivers a solid caffeine kick and is packed with antioxidants, along with vitamins including B and C.
Messi quickly became a devoted enthusiast. He has frequently been photographed sipping mate and has even shared images of himself with the drink on social media. The ritual has also become deeply embedded in Argentina's soccer culture. According to The New York Times, the Argentina squad transported roughly 1,100 pounds of yerba mate to the Middle East for the 2022 World Cup.
Messi has also spoken candidly about how his tastes evolved over time.
"I like my mate hot and bitter," he told MARCA in 2019. "I used to drink it sweet, but eventually grew to love the bitterness."
Messi's Favorite Meal
Barcelona once offered fans a peek into one of Messi's preferred meals, publishing his go-to recipe on the club's official website. The dish is a straightforward roasted chicken dinner centered around root vegetables, olive oil and fresh herbs.
The recipe requires 30g of olive oil, salt, four crushed garlic cloves, one onion, a bunch of carrots, one leek, 700–800g of potatoes, four chicken thighs and fresh thyme.
The method is equally simple. The oven is preheated to 200°C (400°F), the vegetables are chopped and placed in a roasting tray with olive oil and salt, the chicken and remaining ingredients are added, and the whole dish is roasted until fully cooked.
Balance Is Key
Despite the discipline that has gone into reshaping his diet, Messi has never entirely cut out the foods he loves.
Messi has openly admitted to having a serious sweet tooth, citing "chocolate, dulce de leche (caramel) and ice cream" as his greatest indulgences.
"I love anything sweet. I try not to overdo it, but I really enjoy it," he said.
Messi has also been known to enjoy the occasional glass of wine and has his own sports drink brand, Mas+, which he incorporates alongside water into his post-playing fitness and training regimen.
The odd treat is all part of the balance. Messi's diet may be considerably more structured than it was in his younger days, but he clearly hasn't concluded that staying at the top requires sacrificing every last pleasure along the way.