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Real Lionel Messi diet and diet plan

Lionel Andres Messi, who is often referred to as Leo Messi, was born on June 24, 1987. He is an Argentine professional footballer who serves as a forward for Paris Saint-Germain in Ligue 1 and is the captain of the Argentine national team that participated in the 2022 World Cup. He is usually seen on the He is one of the best soccer players ever. Here’s why…

Where did it all start with Lionel Messi?

He started getting involved in this activity at a very young age, and due to a growth hormone deficiency problem, he moved to Spain when he was eleven years old. In 2004, Messi made his debut on the professional stage, and the football world was immediately impressed.

Until leaving the club in 2021, he had spent his entire professional career with FC Barcelona, ​​where he won 35 trophies, including 10 in La Liga. It wasn’t long before soccer fans started comparing Messi to the great Cristiano Ronaldo Which has been the goat of soccer players for many years.

Leo was awarded the FIFA World Player of the Year award in 2009 and 2010. In 2012, Messi broke the annual scoring record of 85 goals previously held by German footballer Gerd Müller. Moreover, Messi also won the Ballon d’Or four times in a row from 2009 to 2012.

As he approaches his 37th birthday, we can’t help but feel like we’re witnessing the twilight of a truly remarkable career.

Messi’s extraordinary talent is evident through his impressive technical skill, speed, accuracy, dribbling, and passing prowess. There seems to be nothing he can’t do with the game of soccer, and he usually does it better than anyone else.

Lionel Messi has a remarkably unique exercise regimen and is very conscious of his health. His routine consists of linear and multi-directional workouts, which he performs just five days a week, allowing himself time to rest and recover.

Craig Friedman, Director of the Athlete Performance Innovation Team, explained the scientific principles behind Messi’s speed and agility.

Friedman told ESPN that successful athletes must first display tremendous strength and explosive power. In addition, they must be stable at the ankles, hips and torso in order to be able to use the energy generated effectively. Finally, the force must be delivered in the correct direction on the ground, which is determined by the athlete’s technique.

Needless to say, Messi — relatively small in stature and only 5′ 7″ in height, compared to his teammates — excels in all three areas.

Leo Messi is a prime example of physical fitness, as well as a great source of knowledge when it comes to soccer-related exercises and systems. If you want to know more about exercise and its strict diet, then this article is for you.

Lionel Messi Workout Plans

Lionel Messi’s training system contains two different programmes:

one workout – Handles preparation, instant pay and linear velocity

two workout Deals with movement in different directions

Exercise 1 – Linear velocity

Lionel does a series of stretches, and a mix of flexibility and strength-building activities. This includes movements such as squat jumps and jumping over hurdles. After stretching, Messi completed a few reps of short sprints to boost his strength and then jogged for 5 minutes. These exercises contribute to the rapid movement of the foot in a straight direction with various stances and structures on the field.

Motion preparation for linear velocity

1. Pole Bridge (front) – 2 sets of 30-second reps

2. Knee Hug Lunges – 1 set of 4 reps per side

3. Inverted hamstring stretch – 1 set of 4 reps each side

4. Skipping the Column (Linear) – 1 set of 1 rep – 15 yards

5. 2-Foot Quick Response (Linear) – 2 sets of 5 reps each

Plyometrics for explosive linear velocity

1. Hurdle hop – 2 or 3 groups of 5 hurdles each

2. Split squat jump – 2 or 3 sets of 4 reps per side

Linear speed movement skills

1. Acceleration Wall Drill (Walk) – 2 sets of 5 reps each side

2. Acceleration Wall Drill (Single Exchange) – 2 sets of 5 reps each side

3. Acceleration Wall Drill (Triple Exchange) – 2 sets of 5 reps each side

4. Acceleration (split stance) – 3 to 5 sets every 10 yards

5. Sprints to base – 3 to 5 sets every 10 yards

Exercise 2 – multidirectional speed

The next step in the linear pace exercise is to increase its multidirectional speed. Messi uses jumping and squatting exercises to build his leg muscles. For agility, he skips diagonals, cones, and other obstacles to improve his lateral movements. At the end of each workout, drink plenty of water to stay hydrated and then jog for five to 10 minutes to cool down.

Preparing for movement for multi-directional speed

Leo’s warm-up stretches for exercise 2 are the same as for exercise 1, except for exercise 4, skip the pole, which is done laterally here.

  1. Pole Bridge (front) – Reps of 30 seconds each for 2 sets
  2. Knee Hug Lunge – 4 reps per side per set for 1 set
  3. Inverted Hamstring Stretch – 4 reps per side per set for 1 set
  4. skip column (side) – 1 rep/set 10 yards per side
  5. Bipedal Rapid Response (Linear) – 5-second reps per set for 2 sets

Plyometrics for multidirectional explosive velocity

1. Hurdle Jump (Side) – 2 or 3 sets of 5 hurdles per side

2. Side Limit – 2 or 3 sets of 4 reps per side

Movement skills – multidirectional

1. Lateral Cut Curl – 2 or 3 sets of 4 reps per side

2. 3 Barrier Drill (Hanging) – 2 or 3 sets of 3 reps each

3. 3 Barrier Drill (Continuous) – 2 or 3 sets of 3 reps each

4. Triceps Press (for Drop Step) – 2 or 3 sets of 3 reps per side per set

5. Mirror Drill – 3 or 4 sets of 5 to 10 seconds each

Lionel Messi diet plan

Early in his career, Lionel Messi was an avid consumer of unhealthy snacks. Switching to a healthy diet was difficult for him. However, he was aware that the food he ate at age 18 or 19 was much different than when he was 27 or older.

Adapting to a new, healthier lifestyle

To start, Messi eliminated fried beef and pizza from his diet. He also refrained from eating any refined flour or sugar. As for soft drinks, he had to cut out soft drinks completely. To satisfy his caffeine craving, he has occasional yerba mate tea, which is full of energy.

In pursuit of a healthier lifestyle, Messi began teaming up with Italian nutritionist Giuliano Poser in 2014. If Poser’s diet could be condensed into five main ingredients, it would be water, olive oil, whole grains, fresh fruits, and fresh vegetables. These foods play a role in helping to regenerate muscles and form the basis of Lionel Messi’s diet. “Nuts and seeds are also very beneficial,” Bowser noted in a previous interview.

Nuts and seeds - Image from Shutterstock

In terms of staying away from certain foods, Poser stresses the importance of eating as little sugar and processed flour as possible. He claims that sugar is “what hurts the muscles the most” and that it is best to stay away from it. In addition, he expressed, “Refined flour is also a problem because it’s hard to find uncontaminated wheat these days.”

As it turns out, the Poser Diet (and in combination with the Messi diet) focuses on eating nutritious foods and the right types of carbohydrates, while reducing consumption of meat and Supplement it with protein powder. As an alternative to sugary drinks, Messi drinks Yerba Maté tea, a caffeinated South American beverage. By following this new methodology, Messi was able to reduce the number of injuries and even overcome the intermittent bouts of nausea and vomiting that he suffered before major matches.

Yerba mate tea - Image from Shutterstock

Here are some of the food items that Lionel Messi avoids to ensure optimal health:

  • sugar

  • Refined flour

  • alcohol

  • Soft drinks

  • Processed carbohydrates

  • Pizza, pasta and other fast food

  • fried food

  • Artificial sweeteners and additives

Messi’s favorite dish has been revealed

FC Barcelona recently revealed that Lionel Messi’s favorite dish is roast chicken with root vegetables. The club shared the recipe with its fans via its official website, and it reads as follows:

30 grams of olive oil


Four crushed garlic cloves

1 onion

1 bunch of carrots

1 shallot

700-800 grams of potatoes

Four chicken thighs

fresh thyme

To make Macy’s favorite dish using the above ingredients, start by preheating your oven to 390 degrees Fahrenheit. Put the oil and salt in a frying pan, then add the chopped vegetables and chicken. Bake for 45 minutes at 375 degrees Fahrenheit.

Messi’s diet is close to a football match

Messi is keen on maintaining a strict diet, ensuring his energy levels remain steady even on days off from competition.

10 days before the match: Leo eliminates carbohydrates from his diet and consumes three protein drinks and seven to eight glasses of water.

Five days before the game: Messi adds vegetable soup with turmeric, chili powder, coriander, and ginger to help thin his blood.

One day before the match: Eat fish or chicken with boiled potatoes, vegetables and fruits to help build and repair muscle tissue.

1-1/2 hours before the game: Lionel enjoys seasonal fruits such as mangoes, apples and bananas.

Fruits - Image from Shutterstock

How about a midnight snack? Macy usually opts for pasta and a small portion of tuna, and is always sure to include soup in his meal plan.

Macy’s diet in a nutshell

Fruits and vegetables: Reports of Messi’s vegan lifestyle have not been substantiated. Prioritizes fresh produce and limits intake of animal proteins. Plus, it incorporates seeds, nuts, and olive oil for a healthy phytonutrient.

The lion does not condone protein: Although he does not consume much meat, he makes sure that he gets a good amount of protein from protein shakes.

Moisturizing: A typical professional soccer match consists of: Two halves, 45 minutes each, with half-time 15 minutes long, and if the scores are equal, they play 30 minutes of extra time. Even after that, it often goes on to penalties. And if both teams still score even after 5 kicks per team, Sudden Death continues until one team scores a goal. This underscores the importance of staying hydrated, and Missy drinks plenty of water.

Soft Drink Free: Messi prefers yerba mate tea as a natural source of energy. Yerba Maté is an herbal tea made from the leaves and twigs of the Ilex paraguariensis plant native to South America. You can drink Yerba Maté tea hot or cold as a refreshing iced tea.

Occasional homemade meals: Messi enjoys the Argentinian dish milanesa, which is a filet of beef breaded and fried. He also loves Argentinian barbecue.

Veggie plate - Image from Shutterstock

Leo Messi’s choice of supplements

In addition to eating a nutritionally balanced diet, Lionel Messi is also keen on taking his nutritional supplements. These supplements fill any nutritional deficiencies and lead to an overall improvement in his physical health.

protein: It is said that Lionel Messi consumes three Protein shake before playing the match. Protein is an essential component of an athlete’s nutritional plan, as it can help build muscle and aid in the recovery process.

Multivitamins: Lionel Messi includes vitamins in his diet because it promotes overall health and wellness.

Yerba Mate: This is traditional Argentinian herbal drink It has been shown to improve digestion, enhance focus and mental clarity, and even aid in weight loss.


The importance of a nutritious diet is unquestionable for any athlete who wants to improve their athletic prowess. Messi, in particular, maintains a well-balanced diet to ensure he gets proper nutrition and vitality.

Do you dream of possessing the dribbling skills of Lionel Messi? Now that you are aware of what the unsurpassed footballer eats to stay fit, you can adopt a similar diet.

As this article shows, Messi’s success and level of speed and dexterity has been built on much more than a healthy diet. It comes with a lot of hard work and perseverance after initially establishing a solid foundation. After all, there are many explanations as to why Messi is considered the greatest of all time, right?

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