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Have you ever wondered how Lionel Messi, one of the greatest athletes of all time, starts his day?
Imagine yourself fuelling each morning with the same energy that powers Lionel Messi to dominate the football pitch!
Explore the “well-researched” daily morning routine of the GOAT himself.
Messi’s daily routine is designed and undertaken by the world’s top nutritionists which helps him optimize for performance.
Ready to kickstart your day like Messi?
Dive into his morning routine, explore his habit of waking up early, eating super healthy, and rigorous workout sessions.
Take the first step towards building your champion-level routine!
“I came, I saw, I conquered.”
Lionel Messi
Lionel Messi’s Morning Routine
06:00 AM
Wake-up Early
Waking up Naturally: Messi starts his day early between 6:00 am and 6:30 am.
“He prefers to focus on a minimum of 8 hours of daily sleep. He believes this cycle helps his body and mind focused.”
“Like any sports person routine, Messi is crazy disciplined for this routine.”
No Screen Time: He doesn’t prefer using any social media app or mobile for at least 2 morning hours.
Morning Stretching: Messi does a quick stretch and balancing exercise daily.
Sun Light: He prefers to soak in early morning sunlight.
“Early morning sun is pretty amazing. It gives different kinds of energy and calmness to our body”
Morning Prayer & Affirmation: Lionel starts his morning with a quiet moment of prayer or affirmation, grounding himself for the day ahead.
07:00 AM
Morning Shower
Messi takes a shower to refresh himself for the day ahead.
Cold Plunge or Shower
2-5 minutes
Like other athletes, Lionel Messi prefers cold plunge or showers at home.
“Depends on the season, I prefer cold water therapy using Cold Pod or Plunge outdoors or in my bathroom.”
Benefits of Cold Plunge
- It helps Messi in muscle recovery and reduces inflammation after practice or workout.
- Cold immersion helps in blood circulation.
- Speeds up recovery, allowing Messi to maintain a high-intensity training routine.
- It helps Messi to manage stress and maintain.
- Keeps away from unwanted illness.
- Works on mood levels and overall happiness.
- Improves sleep quality.
Steam Session
10-15 minutes
Similar to cold plunge, as an athlete, Messi incorporates a steam bath or sauna in his personal routine.
Benefits of Steam as Routine
- Helps Messi with muscle relaxation and pain relief from aggressive workouts and football practices.
- Enhances flexibility as it is vital in regular practice.
- Provides detoxification and promotes overall health.
- Lovers the cortisol levels and promotes mental well-being.
Messi manages steam in his home gym setup or custom-made sauna. However, you can give a try to Portable Sauna setup at home.
Grooming: Messi maintains a decent growth to his beard. He prefers Gillette Razors and Shaving Gel products. In addition, as part of his daily routine, he uses different hair care products too.
Did you know?
Messi was featured in Gillette’s advertising campaign to highlight the value of precision, excellence, and professionalism.
Perfume: He uses Messi Fragrances to smell like GOAT.
“You can purchase it on Messi’s official site or prefer other Sports Perfume.”
08:00 AM
Breakfast Routine
Messi prefers breakfast with his family.
Although Messi is not 100% vegan he prefers a plant-based diet during football season.
Nutritious Breakfast: Lionel Messi’s breakfast provides essential nutrients and energy for morning practice. Daily meals include cereals or toast, orange fruit juice, fresh fruits, vegetable salad, and olive oil.
Snacks: Healthy options such as nuts, seeds, and protein shakes.
All delicious meals are prepared by Messi’s private chef.
FYI – Messi hates sugar and suggests cutting down at least unwanted in daily life.
In addition, Messi suggests not eating items like refined flour, soda drinks, processed, and fried food.
09:00 AM
Training Session
Messi heads to his first training session, focusing on exercises that enhance strength, speed, and flexibility.
Messi’s Current Health Stats
- Height: 170 cm or 5’6
- Weight: 68 kg – 130 pounds
Linear Speed Workout Session
Movement Preparation Session
- Front pillar bridge (30-second reps/set for 2 sets)
- Knee hug lunge (4 reps each side/set for 1 set)
- Inverted hamstring stretch (4 reps each side/set for 1 set)
- Linear pillar skip (1 rep/set of 15 yards)
- Linear 2-foot rapid response (5-second rep/set for 2 sets)
Plyometric Session
- Hurdle hop (5 hurdles/set for 2-3 sets)
- Split squat jump (4 reps each side/set for 2-3 sets)
Movement Skills Session
- Acceleration wall drill or marching (5 reps each side/set for 2 sets)
- Acceleration single exchange wall drill (5 reps each side/set for 2 sets)
- Acceleration triple exchange wall drill (5 reps each side/set for 2 sets)
- Split stance acceleration (10 yards per rep/set for 3-5 sets)
- Acceleration to base (10 yards per rep/set for 3-5 sets)
Multi-Directional Speed Workout
Movement Preparation Session
- Front pillar bridge (30-second reps/set for 2 sets)
- Knee hug lunge (4 reps each side/set for 1 set)
- Inverted hamstring stretch (4 reps each side/set for 1 set)
- Lateral pillar skip (1 rep/set of 10 yards on each side)
- Linear 2-foot rapid response (5-second rep/set for 2 sets)
Plyometric Session
- Lateral hurdle hop (5 hurdles each side/set for 2-3 sets)
- Lateral bound (4 reps each side/set for 2-3 sets)
Movement Skills Session
- Lateral shuffle to cut (4 reps each side/set for 2-3 sets)
- Stabilization 3-hurdle drill (3 reps/set for 2-3 sets)
- Continuous 3-hurdle drill (3 reps/set for 2-3 sets)
- 3-hurdle drill (3 reps each side/set for 2-3 sets)
- Mirror drill (5-10-second reps/set for 3-4 sets)
Stretch Session: Messi prefers stretching sessions before and after the workout routine.
Hydration: As standard, Messi prefers plenty of water with Electrolytes for faster hydration than just water.
Cooling Down: Messi prefers jogging and walking for 5 to 10 minutes to cool down all adrenaline rush post-workout.
Morning Training Supplements
Protein Shakes: Messi prefers 3 protein shakes from his own brand Mas+ by Messi & other high-quality brands.
Multivitamins: In addition to a nutrition-rich diet, Messi includes different Multivitamins in his daily routine. It helps him boost the overall health and wellness required for a match.
Yerba Mate: Also known as herbal tea, Messi prefers this South American drink in his daily morning routine.
Lionel Messi Afternoon Routine
12:00 PM
Family Lunch
Right after training, Messi sits with the family for a nutritious lunch.
- Milanesa Napolitana: It’s a bread cutlet made using nutritious ingredients like ham, salt, oregano, beef, tomato, onions, etc.
- Pasta: Messi enjoys pasta.
- Roasted Chicken with root vegetables: Messi gets benefits for all necessary nutrients and protein.
- Eggs: 6 to 8 eggs without yolk.
“Like a normal person, Messi also enjoys cheat days.”
01:00 PM
Nap Time
Rest is an important part of daily routine.
Messi takes a nap to rejuvenate for the rest of the day.
Importance of Afternoon Nap
Recovery is vital for any athlete, especially for a football player. Here’s why Messi’s sleep is important!
- It aids muscle recovery by promoting tissue repair and reducing inflammation.
- Improves focus by boosting reaction time and decision-making.
- Recharges energy to prepare for evening training or matches.
- Enhances skill retention by consolidating muscle memory and learning.
02:00 PM
Kids Time
Post-nap, Messi spends quality time with his 3 sons – Thiago, Mateo, and Ciro.
- Indoor and outdoor sports
- Online games or PS5
- Casual football matches
- Card games
“Messi is quite dedicated to his family and cherishes quality time with his children.”
03:00 PM
Snacks Time & Training Session
Messi consumes a light snack before heading out for additional training.
Usually, he prefers a healthy option such as Nuts, Seeds, and Protein Bars.
04:30 AM
Evening Training Rest
After training, Messi takes rest for recovery.
Lionel Messi’s Evening Routine
05:00 AM
Team Training
Messi participates in team training sessions, which can extend for several hours for activities like:
- Engages in tactical drills to align with entire team game strategies and formations.
- Practices passing, dribbling, and shooting to enhance technical skills on the ground.
- Works on fitness conditioning with high-intensity drills and endurance training.
- Participates in small-sided games to improve decision-making and on-field communication.
- Receives coach feedback to fine-tune individual and team performance.
08:00 PM
Dinner
Early & Notorious Dinner: Messi sits with his family for the meal. Similar to lunch, Messi focuses on lean proteins and vegetables.
- Brown Rice: It provides complex carbohydrates for sustained energy.
- Tuna: Offers lean protein essential for muscle repair and growth.
This food combination ensures a balance of macronutrients for muscle building/recovery and preparing his body for the next day’s activities.
Related Routines 👀
Lionel Messi’s Sleep Routine
09:00 PM
Sleep Routine
Dims Lighting: Messi winds down and prepares for bed to ensure adequate rest. He avoids any bright light inside the room.
Reads (Sometimes): Messi explores Sports or Automobiles magazines.
Notable Mentions
Sleep (Min 8 hours): Messi loves sleep and the benefits of it.
He knows that sleep is the best nootropic, stress relief, immunity booster, and helps with body recovery.
Sleep Supplements: Messi focused on performance optimization and given supplements takes care of that naturally.
Magnesium for Memory, Focus & Cognitive functions
Magnesium Threonate for Sleep and Cognitive Function Support
Apigenin Supplement for Relaxation, Sleep, and Mood
This structured routine, combining disciplined workouts, football training, a balanced diet, and sufficient rest, enables Lionel Messi to perform best on the ground.
Learnings from Messi’s Daily Routine
- You should wake up early and start your day with a productive routine.
- Eat a nutritious breakfast and avoid junk food for longevity.
- Train regularly to stay fit. If you are into any sports, then train for strength and speed.
- Don’t forget to take rest and recharge for sustained energy.
- Spend family time and balance your professional work.
- Follow a balanced diet prioritizing lean proteins, vegetables, and whole grains.
- Ensure proper deep sleep. Invest in gadgets or machines to improve your sleep.
- Use supplements wisely to support recovery with protein shakes and multivitamins.
- Stay consistent and focus on continuous improvement.
FAQs
What is Messi’s typical daily schedule?
Lionel Messi’s daily routine is all about discipline and maintaining peak physical fitness. It includes waking up early, balanced meals, intensive training sessions, recovery periods, family time, quality supplements, and adequate sleep to ensure optimal performance.
What time does Messi wake up?
Messi usually starts his day early between 6:00 to 7:00 AM. However, the average wake time is 6:30.
How does Messi spend his afternoon?
Messi often rests or takes a nap to rejuvenate. Some afternoons include additional training sessions focused on tactics or skill refinement. In addition, he spends time with his family.
What recovery methods does Messi use?
Messi incorporates massages, physiotherapy, cold plunges, and steam baths into his routine to aid muscle recovery and reduce inflammation.
Does Messi have a mental conditioning routine?
Messi prefers mental preparation techniques such as visualization, affirmations, and focus exercises, which are essential for high-pressure performances.
How does Messi balance his professional and personal life?
Messi prioritizes family time in his evenings. He loves playing games with his children, eating meals, etc. for balance.
Why is rest and sleep important in Messi’s routine?
As an Athlete, rest and sleep are crucial for muscle repair, mental clarity, and sustained energy. Messi ensures he gets enough sleep to recover from intense training sessions and maintain his peak form. In addition, he emphasizes the importance of deep sleep.
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