Lionel Messi, a player renowned for his exceptional skills and natural talent, continues to defy expectations as one of football’s greatest. Despite being in his mid-thirties, Messi’s performance shows no signs of waning.
In fact, his contribution to Argentina’s World Cup victory in 2022 stands as proof that age has not dulled his abilities. So, what is the secret behind his impressive skills, stamina, and fitness?
It’s a combination of a strict workout routine, a focused diet, and meticulous recovery techniques that help him stay at the top of his game.
How Does Lionel Messi Train?
Messi’s training is designed to keep his body agile, fast, and fit for the demands of football at the highest level. Although he doesn’t follow a regimen as intense as Cristiano Ronaldo’s, his workouts are still comprehensive and strategically tailored to his needs.
Messi’s Focused Workout Regime
Messi’s workout focuses primarily on agility and linear speed. His exercises include a combination of stretching, strength-building, and agility drills aimed at improving his explosive movements. A typical training session includes:
- Pillar Bridge-Front: Enhances core stability.
- Lunges and Hamstring Stretches: Focus on leg mobility.
- Pillar Skips and Hurdle Hops: Strengthens leg muscles.
- Acceleration Drills: Boosts pace and quickness.
Once these exercises are completed, Messi shifts focus to multidirectional speed. He incorporates exercises like pillar skips, skipping ropes, and squats to further build leg strength. Lateral movements are enhanced by skipping past obstacles such as cones and diagonal hurdles. To cool down, Messi does a light jog for 5 to 10 minutes and stays hydrated.
Training for Recovery When recovering from injuries, Messi’s training adjusts to his specific needs. For instance, in 2019, following a significant injury, Messi trained individually, incorporating sand-based exercises and resistance sprints. This helped him rebuild stamina and muscle strength while focusing on real-life movements.
What Food Does Lionel Messi Eat?
Diet plays a crucial role in maintaining Messi’s elite performance. Since working with Italian nutritionist Giuliano Poser in 2014, Messi has followed a diet rich in whole foods and low in processed items.
The Foundation of Messi’s Diet
- Water and Olive Oil – Essential for hydration and providing healthy fats.
- Whole Grains – Provide energy for intense physical activity.
- Fresh Fruit and Vegetables – Rich in vitamins and minerals.
- Nuts and Seeds – Provide healthy fats and protein for muscle recovery.
Poser advises Messi to avoid sugar, refined flours, and excessive meat. These foods can affect muscle performance and digestion. Additionally, Messi has adopted a moderate approach to eating meat, understanding that heavy meat consumption is difficult to digest, especially as an athlete.
Messi’s Favorite Drink: Mate
Messi enjoys drinking mate, a South American tea known for its antioxidants and vitamins. It provides him with a natural stimulant effect and supports improved immune function and sleep. Messi enjoys it bitter, a taste he acquired after initially drinking it sweet.
What is Messi’s Favorite Food?
Despite his strict diet, Messi enjoys certain dishes. One of his favorites is roasted chicken with root vegetables, a simple yet nutritious meal that provides him with the right balance of protein and carbs. The recipe includes:
| Ingredient | Quantity |
|---|---|
| Olive Oil | 30g |
| Salt | To taste |
| Garlic Cloves | 4 smashed |
| Onion | 1 |
| Carrots | 1 bunch |
| Leek | 1 bunch |
| Potatoes | 700-800g |
| Chicken Thighs | 4 |
| Fresh Thyme | To taste |
Cooking Instructions:
- Preheat the oven to 200°C.
- Add olive oil and salt to a roasting tray.
- Place chopped vegetables and chicken in the tray.
- Roast for 45 minutes at 190°C.
Messi’s Cheat Meals
Messi’s diet is strict, but he does indulge occasionally. He has a sweet tooth, particularly for chocolate, dulce de leche (caramel), and ice cream. While he tries to limit his intake, Messi admits that sweets are a weakness he can’t fully resist.
What Other Fitness Secrets Does Messi Have?
While Messi’s physical training and diet are important, his natural talent and technical skills are what truly set him apart from others in the football world. Performance experts have explained that Messi’s speed and agility are linked to his unique physical attributes.
Power, Agility, and Technique
To achieve Messi’s incredible movements on the pitch, it all starts with explosive power. According to Craig Friedman, director of the performance innovation team at Athletes’ Performance, Messi excels in all three aspects:
- Explosiveness and Power: Messi’s quickness stems from his ability to generate high force rapidly.
- Stability: His ankle, hip, and torso strength allow him to channel that force efficiently.
- Technique: Messi’s skill lies in directing that force in the right direction, giving him an edge in acceleration and agility.
Rest and Recovery: Messi’s Key to Longevity
As Messi ages, his body naturally requires more rest to maintain peak performance. Unlike his younger days, he no longer plays 50-plus games a season. Instead, Messi’s rest periods are carefully planned to ensure he can perform at his best. He often rests during less important games and plays a shorter duration in matches, conserving energy for key moments.
Energy Conservation During Matches
Messi’s style of play is characterized by intelligent energy conservation. On the field, he is often seen walking or taking a more casual approach to play while the action unfolds around him. This helps him preserve his energy for when it’s most needed, allowing him to deliver moments of brilliance during crucial parts of the game.
Preparation: The Messi Approach
Messi’s success isn’t just due to his natural talent or his physical training; it’s also about his meticulous preparation. He’s known for his attention to detail in both his professional and personal life. For instance, before going to sleep, Messi organizes everything for the following day, ensuring that all tasks and routines are in place.
This obsessive focus on routine is not just a personal trait but something shared by many elite athletes, including David Beckham and Cristiano Ronaldo.
Lionel Messi’s success in football is a result of much more than raw talent. His dedication to maintaining his fitness, his carefully curated diet, and his strategic rest and recovery periods all contribute to his ongoing brilliance on the pitch. Whether it’s his intense focus on agility training, his love for wholesome foods, or his meticulous planning off the field, Messi’s commitment to excellence sets him apart as one of the greatest players in football history.
FAQ
How does Messi maintain his fitness at 36 years old?
Messi maintains his fitness with a combination of regular workouts focusing on agility, speed, and core strength, along with a strict diet and ample rest. His physical training is tailored to his needs, and he prioritizes recovery to ensure he stays at peak performance levels.
What foods are included in Messi’s diet?
Messi’s diet is centered around water, olive oil, whole grains, fresh fruits, vegetables, and nuts. He avoids sugar, refined flours, and excessive meat, focusing instead on nutrient-dense, whole foods.
Does Messi have cheat meals?
Yes, Messi indulges in sweets occasionally, with chocolate, dulce de leche, and ice cream being his weaknesses. However, he tries to limit his consumption of these treats.
