At 38, Lionel Messi opened Argentina’s 2026 World Cup with a hat-trick against Algeria — and the diet, training and rest behind that performance are simpler than you might think.
The five-food diet that rebuilt Messi’s game
Messi’s diet is anchored on five foods: water, olive oil, whole grains, fresh fruit and fresh vegetables.
Italian nutritionist Giuliano Poser identified these as the foundation when he overhauled Messi’s eating in 2014, according to Goal.
The core diet quotes below date to Poser’s 2014 work, which remains the most-cited basis for Messi’s regimen.
Poser’s other rules are about what to cut, not just what to add:
- Cut the sugar: “Sugar is the worst thing for the muscles. The farther he stays away from sugars, the better,” Poser told The Independent.
- Avoid refined flour: Poser flags processed wheat as “a big problem” for an athlete’s body.
- Go easy on red meat: He warned that the amount of meat eaten in Argentina is “too much, as it is difficult to digest.”
- Add nuts and seeds: Poser singled these out as especially good for recovery.
Messi is also a lifelong drinker of mate, the antioxidant-rich South American tea. He told Marca, via Goal, that he takes it “hot and bitter.”
None of this means joyless eating. His favourite dish, shared by FC Barcelona, is roasted chicken with carrots, leek and potatoes in olive oil.
How Messi trains: agility over heavy weights
Messi’s workouts prioritise speed and agility rather than the heavy weight training associated with rivals like Cristiano Ronaldo.
The bulk of his sessions are about getting his body “up to speed” before matchday, Goal reports.
A typical session leans on bodyweight and movement drills:
- Core and legs: pillar bridges, lunges, split squats and hamstring stretches.
- Explosiveness: pillar skips, hurdle hops and skipping rope.
- Agility: diagonal runs through cones and hurdles to sharpen lateral movement.
- Acceleration: short sprint and shuttle drills, finished with a 5–10 minute jog to cool down.
The science backs the approach. A performance director at Athletes’ Performance told ESPN, via Goal, that Messi’s power-to-weight ratio is “just ridiculous.”
Why rest is Messi’s real secret at 38
Recovery, not extra training, is what keeps Messi sharp as he ages.
He turns 39 on 24 June, mid-tournament, making this his record sixth and likely final World Cup.
His teams now carefully manage his training load and minutes, resting him for lesser games and sometimes substituting him after an hour.
Even on the pitch he conserves energy, often walking between bursts to save his legs for decisive moments.
Sleep and routine matter too. Messi is a meticulous planner who, by his own account, sets the breakfast table the night before so his mornings stay calm.
Where to watch Messi and how to get there
Argentina’s remaining group games are both in the Dallas area, with the knockout rounds spread across US host cities.
After beating Algeria in Kansas City, Messi’s side face Austria and then Jordan at AT&T Stadium in Arlington, near Dallas, per the official FIFA fixture list.
The Austria match kicks off at 1:00 PM ET on 22 June, with the Jordan game on 27 June.
Argentina Match at the 2026 World Cup: Full Schedule, Dates and Kick-off Times
Book early, because host cities fill up fast on match days. Compare hotels in Dallas and hotels in Kansas City before prices climb.
If Argentina win the group, their round-of-32 game is in Miami on 3 July. Track any schedule changes on the Wego flight tracker.
Frequently Asked Questions
What are the five foods in Messi’s diet?
Water, olive oil, whole grains, fresh fruit and fresh vegetables. His nutritionist Giuliano Poser identified these as the foundation of his eating plan.
Does Messi lift heavy weights?
Not as a priority. His sessions focus on agility, speed and core work — pillar skips, lunges, hurdle drills and sprints — rather than heavy gym lifting.
When does Messi’s Argentina play next?
Argentina face Austria on 22 June and Jordan on 27 June, both near Dallas. A round-of-32 game would follow in early July if they advance.
Can I really train like Messi while travelling?
The principles transfer easily. Bodyweight lunges, split squats and a short jog need no equipment, and his five-food diet is available at almost any buffet.
Sources
- Goal — What Are Lionel Messi’s Diet, Workout and Training Secrets?
- The Independent — Messi’s Nutritionist Reveals the Diet Behind the World’s Greatest Player
- FC Barcelona — Messi’s Favourite Recipe: Roasted Chicken with Root Vegetables
- FIFA — Argentina 2026 World Cup Fixtures
- Al Jazeera — Messi, Argentina Play Austria in World Cup Group Match
- Al Jazeera — Messi Hat-Trick Fires Argentina to Win Over Algeria
- AT&T Stadium — FIFA World Cup 26 Group Stage: Jordan v Argentina
- Emirates — Flights from Dubai to Dallas
- Qatar Airways — Flights from Doha to Dallas
- Wego — Is Lionel Messi Playing at the 2026 World Cup?
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