Is This the Routine That Made Lionel Messi a Football Legend?

Hello Fitness Enthusiasts,

This week, we're breaking down Lionel Messi's daily routine—the blueprint behind his unmatched consistency, endurance, and on-field dominance. From structured training sessions to disciplined recovery strategies, Messi’s approach to fitness and performance is a masterclass in longevity and peak athleticism. His daily schedule blends strength-building exercises, speed drills, and meticulous nutrition, ensuring he stays ahead of the competition year after year.

Some say Messi’s footwork is pure magic, but let’s be honest—it’s 50% skill, 50% Yerba Mate-induced calculations on the best route to goal.

In this week’s newsletter, we explore:

☀️ Lionel Messi’s early morning routine, starting at 6 AM with hydration, stretching, and a balanced breakfast to fuel his intense training days

🏋️‍♂️ His structured workout routine, combining strength training, agility drills, and speed exercises to maintain peak performance on the field

🛁 The recovery techniques he relies on, from ice baths to hydration and stretching, ensuring his body stays in top condition

🍽️ How Messi’s carefully planned meals support energy levels, muscle recovery, and overall endurance

💤 His early sleep routine, prioritizing rest and recovery to stay sharp and explosive during matches and training sessions

But first, 

Wakeup

Lionel Messi starts his day early, ensuring he has enough time to prepare for the intense training and competition ahead. His morning routine is structured yet simple, setting the tone for a productive day.

• Early start: Messi wakes up around 6 AM, making the most of the quiet morning hours before his demanding schedule begins.

• First drink of the day: He starts with a glass of water to rehydrate after a night’s rest and kickstart his metabolism.

• Stretching routine: Light stretches help loosen his muscles and improve circulation, preparing his body for the day’s activities.

• Balanced breakfast: His morning meal includes whole grains, fruits, and protein, providing sustained energy for training.

• Mental preparation: Messi takes a few moments to focus on the day ahead, reinforcing a disciplined and goal-oriented mindset.

Taking time for a structured morning routine helps him stay sharp and physically prepared for the demands of football. Adding simple habits like hydration and stretching to your routine can be a great way to start the day with focus and energy.

Morning Shower

After waking up and fueling his body, Messi steps into the shower to refresh himself before heading into training. This routine helps him feel awake, focused, and ready to perform at his best.

• Quick refresh: A morning shower helps wake him up and get him mentally prepared for a day of training and competition.

• Prepares for intense workouts: Cleansing and cooling down before training helps maintain comfort and focus during physical activity.

• Moment of focus: This brief time allows him to mentally lock in and prepare for the challenges of the day.

• Cold plunge alternative: Instead of a morning shower, a cold plunge is another way to wake up the body and improve circulation. Many athletes use this method to boost energy levels and recovery. Portable cold pods offer a convenient way to experience the benefits at home.¹

A simple morning shower—or a cold plunge—can be more than just a routine. It’s a way to reset and get into the right mindset for the day ahead.

Breakfast

Messi starts his morning with a well-balanced meal that provides the nutrients he needs for peak performance. His breakfast isn’t just about energy—it’s about setting a solid foundation for endurance, muscle recovery, and overall health.

• Wholesome and energizing: His breakfast includes fresh fruits, whole grains, and vegetables to supply a steady source of energy throughout the day.

• Following expert guidance: Under the advice of nutritionist Giuliano Poser, Messi focuses on five key foods—olive oil, fresh vegetables, fresh fruit, whole grains, and water—essential for optimal athletic performance.

• Signature meal: One of Messi’s favorite meals is roasted chicken with root vegetables, a dish packed with protein and essential nutrients. Here are the ingredients you’ll need for it:

  • Around two tablespoons olive oil

  • Pinch of salt for seasoning

  • Four garlic cloves, crushed

  • One medium onion, sliced

  • A handful of carrots, peeled and chopped

  • One leek, chopped

  • Potatoes, about 700-800 grams, cut into wedges

  • Four chicken thighs

  • A few sprigs of fresh thyme

• Yerba Mate for an energy boost: On match days, Messi often drinks Yerba Mate, a South American tea known for its ability to enhance focus and stamina. If you’re looking to add this to your routine, you can get 20% off your purchase using our link.

• An alternative option: If Yerba Mate isn’t your preference, Tenzo Matcha Green Tea is another great choice, offering a steady release of energy without the crash.

Workout

Messi’s training is structured to enhance his agility, endurance, and strength. His routine focuses on key football-specific movements that keep him at peak performance.

• Multi-Directional Speed Training: Messi works on quick, explosive movements to mirror his on-field agility.

• Strength Training: Weightlifting plays an important role in building the power he needs for sprinting and tackling.

• Flexibility & Injury Prevention: Messi incorporates a variety of stretching exercises to keep his muscles limber and reduce the risk of injury.

• Core Stability & Coordination Drills: His training includes pillar bridges, knee hug lunges, hurdle hops, and acceleration wall drills.

• Drills for Explosiveness: Messi focuses on sprint acceleration, jump training, and ball control exercises to fine-tune his agility.

Supplements to Improve Workouts

A structured workout routine, a clean diet, and proper recovery are key to athletic success. However, supplements can also play a role in maximizing performance, helping with muscle endurance, hydration, and recovery. While Lionel Messi’s training is built on consistency and discipline, including effective supplements can support energy levels and overall well-being.

• Pure NMN: This compound supports cellular energy production and endurance. It plays a role in improving recovery and optimizing long-term performance.²

• Electrolyte Powder: Hydration is critical for maintaining peak physical performance. A high-quality electrolyte supplement helps replenish lost minerals and supports muscle function during intense training.³

• L-Glutamine: This amino acid aids in muscle recovery and reduces soreness after high-intensity workouts. It also helps with gut health and immune function, both of which are important for consistent training.⁴

• Collagen + Creatine Stack: A powerful combination that supports muscle growth, joint health, and recovery. Creatine enhances strength and endurance, while collagen helps maintain strong connective tissues.

• Plant Protein: A great option for those looking for a dairy-free protein source. It provides essential amino acids to promote muscle recovery and growth.

• Grass-Fed Whey Protein Isolate Powder: This high-quality protein source aids in muscle repair and strength development after training. It’s quickly absorbed, making it an ideal post-workout supplement.⁵

Messi’s performance comes from years of structured training and disciplined nutrition. While he may not use these supplements himself, they can be beneficial for athletes looking to enhance their training and recovery process.

Recovery

Recovery plays a vital role in Lionel Messi’s ability to perform at an elite level. After every workout, he dedicates time to post-training rituals that help his body recover and prepare for the next challenge.

• Hydration for faster recovery: Messi prioritizes hydration to replenish fluids lost during training. If you’re looking to optimize post-workout recovery, top-quality green powders like AG1 offer essential nutrients that support overall wellness.

• Gradual cooldown: He spends five to 10 minutes on light cardio after training to gradually lower his heart rate and ease his muscles into recovery mode.

• Ice baths for muscle relief: Post-training and post-match ice baths are key to Messi’s recovery, reducing inflammation and speeding up muscle healing. Using a cold pod at home is an effective way to integrate this practice into a recovery routine.

• Stretching to stay flexible: Messi includes stretching exercises to prevent stiffness and improve mobility, ensuring his body is always ready for the next session.

• Massage therapy for muscle care: Regular massages help alleviate muscle soreness and enhance circulation, keeping his muscles in top form.

Second Shower

After wrapping up his intense morning training, Messi heads for a second shower around 11 am. This helps him cool down, reset, and transition into the next phase of his day feeling fresh and re-energized.

• Post-workout refresh: Cleansing away sweat after an intense session keeps his body feeling light and ready for the day ahead.

• Temperature regulation: A post-training shower helps Messi lower his body temperature, easing any lingering muscle tension.

• Hydration boost: After stepping out, he ensures he drinks plenty of water to replenish lost fluids and keep his performance levels high.

• Mental reset: This small but essential routine allows him to mentally shift gears from training to the rest of his daily commitments.

Messi’s approach to recovery isn’t just about big strategies—it’s also about maintaining small, consistent habits that keep him in peak condition.

Lunch

At midday, Messi enjoys a well-balanced lunch with his wife, Antonela, and their three children. This meal isn’t just about refueling—it’s also a moment to connect with his family.

• Nutrient-packed meals: Messi’s lunch includes lean proteins, fiber-rich vegetables, and whole grains to support recovery and sustained energy.

• Expert guidance: His nutritionist, Giuliano Poser, structures his diet around whole, natural foods that fuel both his performance and longevity.

• Hydration is key: Alongside his meal, he prioritizes drinking plenty of water to keep his body functioning at its best.

• Time to unwind: Sharing meals with loved ones helps Messi recharge mentally, keeping a balance between his demanding career and personal life.

A properly structured lunch ensures Messi remains fueled for both his afternoon training and time with his family.

Power Nap

After lunch, Messi takes a midday nap to help him stay sharp for the remainder of his day. This short rest break allows him to recover from training and maintain peak energy levels.

• Consistent routine: Around 1 pm, Messi sets aside time to nap, ensuring his body gets the rest it needs without interfering with his nighttime sleep.

• Muscle recovery: Even a short nap can aid in muscle repair, helping his body recover from the demands of training.

• Cognitive benefits: This break improves his focus, reaction time, and overall mental clarity—key factors in his ability to make quick decisions on the field.

Taking time to rest in the afternoon is a simple but effective way to maintain long-term endurance and performance.⁶

Quality Time With Family

After waking up from his nap, Messi dedicates time to his kids, making sure to be present and engaged before heading back to training.

• Family-first mindset: Messi prioritizes moments with his children, playing games and sharing conversations that strengthen their bond.

• A mental recharge: This break allows him to step away from the intensity of training and focus on his personal life.

• Active play: Whether it's casual games or kicking the ball around, he stays active even during downtime.

This balance between his career and family life reflects the importance he places on both professional success and personal happiness.

Rest Time

Around 3 pm, Messi has a light snack before heading back for an additional training session. This extra workout ensures he stays ahead of the competition.

• Quick energy boost: He opts for a light snack, such as fruits or nuts, to keep his energy levels up without feeling sluggish.

• Fine-tuning his skills: Extra drills help him refine his ball control, agility, and precision—critical elements of his game.

• Strength and endurance: He focuses on leg workouts and quick bursts of movement to enhance his ability to sprint and change direction rapidly.

Messi’s commitment to continuous improvement is a key factor in his long-standing dominance in the sport.

Team Training

At 5 pm, Messi joins his teammates for a structured training session when he isn’t playing a match. These sessions focus on skill development, teamwork, and conditioning.

• Tactical drills: Messi works on positioning, passing combinations, and set-piece strategies to refine his on-field chemistry.

• Physical endurance: Sprinting drills and agility training ensure he remains quick and explosive on the field.

• Individual skill work: Time is dedicated to sharpening his dribbling, shooting accuracy, and ball control under pressure.

• Match preparation: Studying past performances and analyzing game footage allows Messi to continually adjust and refine his approach.

Even after years at the highest level, Messi’s work ethic during team training remains as strong as ever.

Family Dinner

Messi ends his day with a healthy dinner alongside his family, ensuring proper recovery for the following day’s demands.

• Balanced nutrition: Dinner consists of lean proteins, fresh vegetables, and whole grains to support his muscle recovery.

• Hydration and digestion: Drinking water during meals helps keep his body properly fueled.

• Time to unwind: Mealtime provides a moment to relax, enjoy quality time, and mentally reset after a long day.

Even at the highest level of competition, Messi values the importance of personal time with his loved ones.

Sleep Routine

Messi ensures he gets a full night’s rest, heading to bed by 9 pm to allow his body to recover for another demanding day ahead.

• Early bedtime: Sleeping early ensures he gets at least 8-9 hours of rest to maintain optimal physical and mental performance.

• Deep sleep for recovery: A full night’s sleep helps his body recover from intense training and matches.

• Creating a sleep-friendly environment: A quiet, dark, and comfortable space helps him maximize the quality of his rest.

• Optimizing rest with supplements: For those looking to enhance sleep quality, a science-backed sleep supplement stack can support deeper relaxation and better recovery.

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Let’s stay disciplined, train with purpose, and build winning habits together!

The Routines Team

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