38-year-old legend Messi reveals 5 unusual eating principles: Giving up one food for 12 years and using one thing to “filter oil” in his blood.
As the 2026 World Cup kicks off, witnessing Lionel Messi’s incredible speed at the age of 38, many wonder what this football superstar eats to maintain such excellent physical condition.
Looking back at the 2022 World Cup, Lionel Messi led the Argentine national team to victory, earning the respect of millions of fans. Entering the 2026 World Cup, at the age of 38, this football legend will once again don the green and white jersey for the sixth time to defend the championship title. To maintain peak physical condition despite the burden of time, this football superstar possesses a disciplined physical training regimen and a very special diet.
Messi on the football field at the age of 38 has fans on the edge of their seats.
The Secret Behind the “Messi Diet” Menu
38-year-old legend Messi reveals 5 unusual eating principles: Giving up one food for 12 years and using one thing to “filter oil” in his blood – Image 2.
Few people know that to achieve his current toned physique, Messi had a difficult childhood. At age 11, he was diagnosed with growth hormone deficiency, causing him to be much shorter than his peers. To pursue his dream of playing football, Messi had to endure painful hormone injections into his legs every night for three years. This hardship forged an iron will, helping him overcome adversity to become the king of world football.
To protect his optimal physical strength, a team of nutrition experts designed a strict diet plan specifically for him called the “Messi Diet”. The ultimate rule of this diet is to drastically reduce sugar and refined carbohydrates. Instead, Messi’s menu requires him to consume the following five natural food groups every day:
– High-quality water and hydration: Helps retain water in cells during high-intensity exercise.
– Natural olive oil: A good source of fat that acts as a protective barrier for blood vessels.
– Whole grains: Provide healthy carbohydrates for the body.
– Fresh fruits: Supplement vitamins and natural sugars that release energy slowly.
– Fresh vegetables: Provide fiber and minerals that help the digestive system function smoothly.
Two “unusual” points in the eating habits of a football superstar
In particular, Messi has two eating habits that are quite unusual compared to the people of Argentina and other professional athletes. These are:
1. 12 years of abstaining from pizza and soft drinks to maintain his throne
In Argentina, grilled beef (Asado) and Argentinian-style pizza (with its extra-thick layer of cheese) are considered the “national treasure,” appearing in most family meals or gatherings with friends. The fact that a true Argentinian like Messi completely gave up pizza for 12 years and switched to a diet consisting largely of fresh vegetables and whole grains is an extremely unusual change from the eating habits of the country’s people.
In 2014, his former coach, Josep Guardiola, issued a stern warning that if he wanted to maintain his top-level performance for a long time, he absolutely had to stay away from pizza and sugary drinks. These are incredibly difficult foods for any athlete to give up. Fast food and sugary drinks contain very high levels of refined sugar and trans fats, easily causing inflammatory reactions in the body, slowing muscle recovery after high-intensity matches, and increasing the risk of injury. Consuming fast-digesting carbohydrates like pizza also makes weight gain easy, reducing the agility and sharpness of his signature sprints.
Since that fateful milestone, Messi has demonstrated supreme self-discipline by completely abstaining from these two foods for the past 12 years. Maintaining an iron will to resist common culinary temptations has given him enduring physical fitness, allowing him to continuously break age limits on the top football field.
2. Using a type of oil to “filter” the oil in the blood
While many athletes focus on heavy animal proteins or artificial supplements, the “Messi Diet” celebrates five completely natural food groups. In particular, using olive oil as a primary “weapon” to control cholesterol and protect blood vessels directly from within is a very in-depth nutritional approach, different from typical muscle-building and body-shaping diets.
This oil boasts the highest content of oleic acid (Omega 9) among all oils. This is a monounsaturated fatty acid that can powerfully reduce bad cholesterol (LDL). This mechanism acts like a natural filter, helping to clear atherosclerotic plaques, preventing stroke risk, and providing extremely effective antioxidant protection.
Furthermore, a closer analysis of Messi’s carbohydrate sources reveals his discerning taste. Instead of fast-digesting carbohydrates, he chooses whole grains. These foods have a low glycemic index (GI), helping to stabilize blood sugar levels after meals, preventing sudden spikes, thus reducing fat accumulation and maximizing weight control. Whole wheat is also rich in B vitamins, iron, and folic acid, contributing to greater stamina. Combined with an abundance of fresh vegetables, his body is always adequately supplied with water, fiber, and essential B and C vitamins.
Fans can easily emulate Messi’s healthy diet with his favorite dish: grilled chicken with vegetables. The superstar’s signature recipe includes simple ingredients: 4 chicken thighs, 700-800g potatoes, 1 bunch of carrots, 1 spring onion, 1 onion, and 4 cloves of garlic. All the ingredients are mixed with a pinch of salt and 30g of premium olive oil before being grilled.
Alongside this strict diet, Messi maintains daily abdominal exercises and uses modern gym equipment to deeply activate his core, back, and gluteal muscles. This perfect combination of nutritional science and training is why, at 38, he still possesses incredible physical strength, agility, and balance compared to younger opponents.
